Conditioning: On a running clock… From 0:00 to 5:00… Establish a 1-rep max snatch …Rest 1:00… From 6:00 to 11:00, as many rounds and reps as possible of: 2 Double dumbbell front squats* (2 x 50/35) 2 GHD sit-ups* …Rest 1:00… From 12:00 to 17:00… Establish a 1-rep max snatch   For TWO scores (total load on both lifts and total score of AMRAP) * Add 2 reps to both exercises each round on AMRAP     Post results and experiences to commentsRead more

Endurance: 800m Row 800m Run 800m Ski 2400m Bike   For time* *Athlete may break up these meters in any way and may accumulate in any order (20:00 cap)   Strength: Back Squat 5 @ 70% of 1-rm   3 Sets for quality     Post results and experiences in commentsRead more

The Christmas Party is TONIGHT at 1800. Bring your friends and family! Skill: Every minute on the minute, for 8 minutes, complete: Odd minutes: 10 Kip swings holding a yoga block between feet Even minutes: 5 Strict pull-ups   For quality   Conditioning: 10 Single arm dumbbell clusters (50/35) (right) 25-ft Single dumbbell overhead walking lunges (right) 10 Box jumps (30/24″) 10 Single arm dumbbell clusters (50/35) (left) 25-ft Single dumbbell overhead walking lunges (left) 10 Chest to bar pull-ups   5 Rounds for time (30:00 cap)     Post results and experiences to commentsRead more

The Christmas Party is this Saturday, starting at 1800. Remember to sign up for the ping-pong tournament! Conditioning: Partner WOD 1800m Row …then directly into… 20 Rounds (alternating full rounds) of: 3 Deadlifts (135/93) 3 Clean and jerks 3 Front squats …then immediately into… 80 Plate push-ups   For time     Post results and experiences to commentsRead more

    The Christmas Party is this Saturday, starting at 1800. Remember to sign up for the ping-pong tournament!   Open Gym 1200-1330 AND 1700-1830 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* Lift 1: Every 2:30, perform one cycle of: 1 Power snatch ⇒ 1 Hang squat snatch ⇒ 1 Overhead squat   Start at 25%, increase by 5-10 lbs each cycle. Build to a heavy cycle.   For load   Lift 2: Every 2:30, perform one round… 10-9-8-7-6-5-4-3-2-1 rep rounds of: Back Squat   For heavy single *MP Iron Club programming will be available at both Open Gym times. It is designed to improve every athlete’s lifting ability. The core of this program is to develop the skills and strength needed to improve the Olympic and power...Read more