General Warm-up: Run 400/Row 500 2 rounds of: 10m Spiders 10 Army T push-ups 10 Sit-ups 10 Ring rows 10 Squats 10 Shoulder press w/T’s …then… Ski erg 300m 40 second D-ball rock 20m One-arm farmers carry/per arm 15 Box jumps (every 5 increase height) 10 Handstand push-ups   Conditioning: Option 1: 2020 CrossFit Games Open WOD 20.4 30 Box jumps (24/20”)* 15 Clean and jerks (95/65)* 30 Box jumps 15 Clean and jerks (135/85) 30 Box jumps 10 Clean and jerks (185/115) 30 Alternating Pistols* 10 Clean and jerks (225/145) 30 Alternating Pistols 5 Clean and jerks (275/175) 30 Alternating Pistols 5 Clean and jerks (315/205)   For time (20:00 cap) *Scaled and Master’s 55+: Scaled: (24/20″), Med-ball step-ups (20/14), (65/35)(95/55)(115/75)(135/95)(155/115)(185/135) 55+ Rx: (24/20″), Med-ball step-ups (20/14), (95/65)(115/75)(135/95)(155/105)(185/125)(205/145) 55+ Scaled: (20/16″), Med-ball step-ups (20/14), (45/35)(65/45)(85/65)(105/75)(125/85)(145/105)   Option 2: 17.4 (variation) 55 Deadlifts 55 Wall-Ball Shots 55 Calorie row...Read more

  Conditioning: 2020 CrossFit Games Open WOD 20.4 30 Box jumps (24/20”)* 15 Clean and jerks (95/65)* 30 Box jumps 15 Clean and jerks (135/85) 30 Box jumps 10 Clean and jerks (185/115) 30 Alternating Pistols* 10 Clean and jerks (225/145) 30 Alternating Pistols 5 Clean and jerks (275/175) 30 Alternating Pistols 5 Clean and jerks (315/205)   For time (20:00 cap) *Scaled and Master’s 55+: Scaled: (24/20″), Med-ball step-ups (20/14), (65/35)(95/55)(115/75)(135/95)(155/115)(185/135) 55+ Rx: (24/20″), Med-ball step-ups (20/14), (95/65)(115/75)(135/95)(155/105)(185/125)(205/145) 55+ Scaled: (20/16″), Med-ball step-ups (20/14), (45/35)(65/45)(85/65)(105/75)(125/85)(145/105)     Post results and experiences to comments If you are registered, don’t forget to post score to Games siteRead more

  Conditioning: Option 1: 2011 CrossFit Games WOD Events 8, 9, and 10 “The End 3” 20 Calories Row 30 Wall-Ball Shots (20/14) @ (10/9′) 20 Toes-to-Bar 30 Box Jumps (24/20) 20 Sumo-Deadlift High-Pull (115/75) 30 Burpees 20 Shoulder to Overhead (135/95)   For Time Compare to Wednesday, 16 March 2016   (Games WOD calls for a 20m sled pull at the end, sled plus 385lbs. MP has no sleds; but if you have them, do the pull) Part 1 is as many reps in 3 minutes, rest 1 minute Part 2 is as many reps in 6 minutes, rest 1 minute Part 3 is all reps for time   Option 2: 2020 CrossFit Games Open 20.4* 30 Box jumps (24/20”) 15 Clean and jerks (95/65) 30 Box jumps 15 Clean and jerks (135/85) 30 Box jumps 10 Clean and jerks (185/115) 30 Alternating Pistols 10 Clean and jerks (225/145) 30...Read more

No Friday night class this week. Sorry for any inconvenience.   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

  Strength: Overhead Squat 3-3-3-3-3 @ 55-60-65-70-75% 1RM   For Quality   Conditioning: Death by Kettle-Burpees On the command “Go”, perform one Kettlebell Swing (53/35), followed by one Burpee. Continue adding one of each every minute, until failure to complete within the minute.   For Score Compare to Wednesday, 21 March 2018   Mobility: Couch Stretch Banded Bully Lateral Opener     Post results and experiences to commentsRead more