Endurance: 500m Row …rest 1-minute… 1500m Bike …rest 1-minute…   3 Rounds for time (20:00 cap) *Levels Intermediate/70+ Adv: 400m Row, 1200m Bike Beginner/70+ Scaled: 350m Row, 1000m Bike   Strength: Hang Power Snatch Take 10-minutes to build to a heavy single for the day   For max load     Post results and experiences...Read More

Conditioning: 3:00 Max reps box jump overs (24/20″) 2:00 Rest 3:00 Max rep ab-mat butterfly sit-ups 2:00 Rest 3:00 Max reps ring rows 2:00 Rest 3:00 Max reps air squats 2:00 Rest 3:00 Max reps push-ups   For score Mobility: 13:00 ROMWOD video as group     *Levels Intermediate/70+ Adv: box step overs permitted (24/20″) ...Read More

Conditioning: Partner WOD, equal work required On a running clock…. From 0:00 to 10:00 complete…. 30 Squat cleans (185/123) Max calories row in remaining time For score   …rest from 10:00 to 13:00 and then… From 13:00 to 23:00 complete… 30 Squat snatches (155/103) Max burpees over bar in remaining time For score   …rest...Read More

Skill: Every minute on the minute, for 3 rounds (9-minutes): Minute 1: 8 Scapular pull-ups + 8 kip swings Minute 2: 3-6 Strict pull-ups Minute 3: 2-4 Kipping chest-to-bar or chin-over-bar pull-ups   For quality   Conditioning: As many rounds as possible in 5-minutes of the following: 400m run and then… 2-4-6-8… Bar muscle ups...Read More

  Open Gym 1200-1330 AND 1700-1830 Unlimited members can utilize Open Gym to develop additional skills, build strength, or enhance their conditioning. All other members may use Open Gym to make up a missed programmed WOD.   MP Iron Club† Lift 1: Every 1:30, perform 1 rep… Shoulder Press Start at 20%, increase 5-10% each cycle until...Read More

  Endurance: Run 1-mile Rest 2:00, then… Ski 1500m Rest 2:00, then… Row 1500m Rest 2:00, then… Bike 3000m   For time (36:00 cap) *Levels Intermediate/70+ Adv: 1200m run, 1200m ski, 1200m row, 2400m bike Beginner/70+ Scaled: 1000m run, 900m ski, 900m row, 1800m bike     Post results and experiences in the commentsRead More

  Conditioning: Partner WOD Complete as many rounds and reps as possible in 8 minutes of: (alternate exercises) 15/12 Calories skied 8 Sandbag cleans (100/75) 100-ft Sandbag bear hug carry (same for all levels)   For score *Levels Intermediate/70+ Adv: 12/9 cals, 6 cleans (75/50) Beginner/70+ Scaled: 10/7 cals, 6 cleans (50/30)   Rest 3:00,...Read More

  Conditioning: 21-15-9 rep rounds* of: Kettlebell swings (72/53) Plate-facing burpees Handstand push-ups GHD Sit-ups Overhead squats (105/73)   For time (20:00 cap)   *Levels Intermediate/70+ Adv: 18-12-6 rep rounds, (62/45) KBs, (85/58) OHS/% based OHS on board Beginner/70+ Scaled: 15-10-5 rep rounds, (53/35) KBs, % based OHS on board     Post results and...Read More

  Conditioning: Partner WOD* 2 Min AMCAP row   Rest 2 min, then… Complete as many reps as possible in 7:00 (equal work) of: 10 Pull-ups 20 GHD sit-ups 10 Wall-walks 20 Line-facing-burpees   Rest 2 min, then… 2 Min AMCAP ski   Rest 2 min, then… Complete as many reps as possible in 9:00...Read More

  Conditioning: MPCF Board WOD “True Grit” 2,000/1,600m Row*   For time *At the 1-minute mark, begin: Death by Thrusters (95/63) With a running clock, start the row. At the 1-minute mark, get off the rower, do one thruster, and resume rowing until the 2-minute mark. At that point, get off the rower, do two...Read More