Strength & Conditioning: “A Fool’s Choice” Build WOD, then perform 5 rounds of: *Part 1, choose one: 10 Back squats (135/93) 12 Front Squats (115/73) 14 Overhead squats (95/63) *Part 2, choose one: 4 Bar muscle-ups 8 Chest-2-bar pull-ups 11 Pull-ups *Part 3, choose one: 10 Hang cleans (135/93) 12 Hang cleans (115/73) 14 Hang cleans (95/63)   For time *Pick one move, load and rep scheme from each part to create your “Fool’s Choice”, and then perform 5 rounds for time.     Post choice, 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 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 Olympic 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

  Conditioning: Complete as many rounds and reps as possible in 7 minutes of: 12/10 Calories Rowed 8 Gorilla Rows (53/35) 6 Toes-2-Bar 26 Double Unders   For Score   Strength: Deadlift 1-rep max Compare to Monday, 25 June 2018   Flexibility/Mobility: Spine Smash Reclined Spinal Twist Hamstring Floss     Post score, max load, and experiences to commentsRead more

  Endurance: “Luck of the drawl” Max calories biked or rowed in 30 minutes   For score *Everyone will draw out of the hat to see whether they will bike or row.   Mobility: Saddle sit Half straddle/both sides Middle straddle Reclined spinal twist     Post results and experiences to commentsRead more

  Conditioning: MPCF Board WOD’s “Daniel” 50 Pull-ups Run 400m 21 Thrusters (95/63) Run 800m 21 Thrusters (95/63) Run 400m 50 Pull-ups   For time Compare to Friday, 07 October 2011   Or…. “Jerry” Run 1 mile Row 2000m Run 1 mile   For time     Post results and experiences to commentsRead more