Conditioning: Partner WOD* As many rounds and reps as possible in 12-minutes of the following: 12/9 Calories skied 8 Alternating dumbbell clean and jerks (50/35) 4 Devils press (2 x 50/35) 8 Burpees-over-dumbbells 12/9 Calories biked   For score *(alternate exercises, tag between exercises)   Strength: Every 2 minutes perform on set of the following: Shoulder Press 3 @ 75% of 1-rm 3 % 75% 3 @ 75% 3 @ 80% 3 @ 80%   For quality   …Or…   Shoulder Press 1-rep max   For max load     Post results and experiences to commentsRead more

  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 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 lifts.     Post results and experiences to commentsRead more

  Endurance: “Annie On The Run” 50 Double-unders 50 Sit-ups 1000m Run 40 Double-unders 40 Sit-ups 800m Run 30 Double-unders 30 Sit-ups 600m Run 20 Double-unders 20 Sit-ups 400m Run 10 Double-unders 10 Sit-ups 200m Run   For time (35:00 cap)     Post results and experiences to commentsRead more

Conditioning: 10 Wall-walks 30/24 Calories skied 40 Toes-to-bar 50/40 Calories biked 50 Dumbbell snatches (50/35) 40 GHD Sit-ups 30/24 Calories rowed 10 Wall-walks   For time (30:00 cap)     Post results and experiences to commentsRead more

Conditioning: 25 Wall ball shots (20/14)@(10/9′) 25 Burpee box jump over (24/20″)   3 Rounds for time (15:00 cap)   Strength: Back Squat 3 @ 75% of 1-rm 3 % 75% 3 @ 75% 3 @ 80% 3 @ 80%   For quality     Post results and experiences to commentsRead more