Conditioning: Partner WOD, equal work required 80 Deadlifts (225/153) (Partner dead hangs from pull-up bar)* 80 Toes-to-bar (Partner holds deadlift bar)* 80 Wall ball shots (20/14)@(10/9′) (Partner holds D-ball (100/70) bear hug)* …then immediately into… 180 Double-unders** (Partner 1, and then switch) 800m Row** (Partner 2, and then switch)   For time *Partner must be in the hold position before the other partner can begin doing reps. **Partners work simultaneously on this part. Once all double-unders and rowing is complete, partners switch. Both partners will do 180 double-unders AND 800m row.     Post results and experiences to commentsRead more

Endurance: 1:00 Max calories biked 0:30 Rest 1:00 Max calories skied 0:30 Rest 1:00 Max calories rowed 0:30 Rest 2:00 Max calories biked 0:30 Rest 2:00 Max calories skied 0:30 Rest 2:00 Max calories rowed 0:30 Rest 3:00 Max calories biked 0:30 Rest 3:00 Max calories skied 0:30 Rest 3:00 Max calories rowed 0:30 Rest 4:00 Max calories biked 0:30 Rest 4:00 Max calories skied 0:30 Rest 4:00 Max calories rowed   For score     Post results and experiences to commentsRead more

Conditioning: 2000m Row 50 Box jumps (24/20″) 25 Squat cleans (155/103) 15 Chest-to-bar pull-ups   For time   Post results and experiences to commentsRead more

Friday 5:30pm class cancelled. We are sorry for any inconvenience! Conditioning: MPCF Board WOD “Helen” 400m Run 21 Kettlebell Swings (53/35) 12 Pull-ups   3 rounds for time (15:00 cap) Compare to Wednesday, 16 June 2021   …rest 10:00 from completion of “Helen”, then…   Skill/Strength: 7 Shoulder press* @ 35% of 1-rm shoulder press 15 GHDs 9 Shoulder press @ 45% of 1-rm shoulder press 0:30 Hollow hold 11 Shoulder press @ 55% of 1-rm shoulder press 0:30 Back extension hold 9 Push press @ 65% of 1-rm shoulder press 0:30 Low plank hold 7 Push press @ 75% of 1-rm shoulder press 15 Arch rocks   For time (12:00 cap) *Sets need to be unbroken. Only rest position is in the up position. Must clean load each set.     Post results and experiences to commentsRead more

Cancelled classes this week: Thursday 1700, and Friday 1730. We are sorry for any inconvenience!   Open Gym 1200-1330 Unlimited members may use Open Gym to work on extra skills, strength, or conditioning. All other members may use Open Gym to make up a missed programmed WOD.   MP Iron Club Cancelled this week. We are sorry for any inconvenience!     Post results and experiences to commentsRead more