No Iron Club this Thursday. Back to normal next Thursday.   General Warm-up: 2 rounds of: Run 200/Row 250 8 Spiders 7 Army T-Push-ups 8 V-ups 7 Deep squats 8 Shoulder press w/T’s …then… Ski 12/8 calories 20m Farmers carry 40 second D-ball rock 10 KB swings   Conditioning: Run 400m 15 Handstand push-ups 20 Dumbbell Thrusters (50/35)* 15 Box overs (24/20″) Run 200m 15 Burpees 20 Alternating Dumbbell Snatches (50/35) 15 Glute-ham Sit-ups Run 400m*   2 round for time *Perform 10 thrusters with each arm, It is the athlete’c choice how to break those up. Combine the 400m run at the end of round 1 and beginning of round 2, and run the 800m route.   Flexibility: Half straddle Pike stretch Butterfly Reclined spinal twist Royal Huddleston Burpee Challenge: Day 1*   MP CrossFit is again participating in the Royal Burpee Challenge. How to participate? On each day,...Read more

  Conditioning: Partner WOD 21-15-9 rep rounds* of: Thrusters (95/63) Pull-ups *Partners alternate complete rounds. Partner A does 21 thrusters & 21 pull-ups, then partner B does 21 thrusters & 21 pull-ups. Then they move on to the 15 round, and then the 9 round in similar fashion. …then… 60/40 Calories biked or rowed* (equal calories) …then… 45-30-15 reps of: Power snatch (95/63) Knees-2-elbows …then… 60/40 Calories rowed or biked* (equal calories) …then… 30-30-30 reps of: Hang power cleans (95/63) 15-15-15 reps of: Synchronized burpees-over-bar   For time *Must row one and bike one     Post results and experiences to commentsRead more

  “Three year old Jeremy Bloniasz lost his life in a tragic drowning accident Thursday, July 6, 2006. To Jeremy’s parents, Kelly and Jeremy, the entire CrossFit family offers our deepest sorrow.” “Jeremy” was originally a CrossFit Kids workout (using broomstick for overhead squats). Later this variant by the same name was posted on the CrossFit main site, using a weighted barbell for overhead squats when it was the workout of the day for Friday, July 25, 2008.   Conditioning: MPCF Board WOD “Jeremy” 21-15-9 rep rounds of: Overhead Squats (95/63) Burpees   For Time Compare to Wednesday, 12 December 2018   Mobility: Twisted Cross Hip Capsule Quad Smash Sink Stretch     Post results and experiences to commentsRead more

  Rest Day     MP Iron Club 1730-1900 MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic and power lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*. A wide variety of accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your lifts, this class is for you!     Post experiences to comments *Private lessons are available to teach these lifts if knowledge and/or application is lacking.Read more

  General warm-up: Run 600/Row 750 10m Spiders 12 Army T-push-ups 14 Half tacos 6 Deep squats 6 Squats w/ ankle stretch 12 Shoulder press w/T’s 10 Pull-ups Bike 2:00 10m lunges 20m Double waiter walk 10 PVC Passovers 8 Dumbbell squats 6 Dumbbell push-ups 20m Farmers carry 6 Dumbbell squats 4 Dumbbell push-ups 20m Farmers carry   Conditioning: Complete as many rounds* and reps as possible in 12-minutes of: 20 Dumbbell Squats (50/35)’s 20 Dumbbell Push-ups 50m Farmer’s Carry   For score *Athlete cannot release dumbbells to rest throughout round. Only between rounds can athlete release DB’s. Push-ups are performed with hands holding DB handles with athlete’s chest, and ONLY chest, touching the ground.   Strength: Every minute on the minute perform 1 rep* of: Hang Power Snatch   *Start ant NO MORE THAN 20% of 1RM snatch. After every successful lift, add (10/5), and then at the top of...Read more