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
Conditioning: Partner WOD 40 Calories biked (equal work)….then…. 2 rounds, partners alternate rounds of: 12 Deadlifts (155/103) 9 Hang power cleans 6 Shoulder to overhead 5 Sets for time Post results and experiences to commentsRead More
Conditioning: As many rounds as possible in 6-minutes of: 6 Bar muscle-ups 9 GHD sit-ups …Rest 3 minutes and then… As many rounds as possible in 6-minutes of: 6 Double dumbbell hang squat cleans (2 x 50/35) 9 Handstand push-ups For score Strength: Bench Press 5 @ 70% of 1-Rm 5...Read 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...Read More
Conditioning: Partner WOD, equal work required 80 Deadlifts (225/153) (Partner dead hangs from pull-up bar)* 80 Toes-to-bar (Partner holds deadlift bar)* 80 Wall ball shots (20/14)@(10/9′) (Partner holds D-ball (100/70) bear hug)* …then immediately into… 180 Double-unders** (Partner 1, and then switch) 800m Row** (Partner 2, and then switch) For time *Partner must be...Read More
Conditioning: 2000m Row 50 Box jumps (24/20″) 25 Squat cleans (155/103) 15 Chest-to-bar pull-ups For time Post results and experiences to commentsRead More
Friday 5:30pm class cancelled. We are sorry for any inconvenience! Conditioning: MPCF Board WOD “Helen” 400m Run 21 Kettlebell Swings (53/35) 12 Pull-ups 3 rounds for time (15:00 cap) Compare to Wednesday, 16 June 2021 …rest 10:00 from completion of “Helen”, then… Skill/Strength: 7 Shoulder press* @ 35% of 1-rm shoulder press 15 GHDs...Read More
Cancelled classes this week: Thursday 1700, and Friday 1730. We are sorry for any inconvenience! Open Gym 1200-1330 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 Cancelled this week. We...Read More
Cancelled classes this week: Wednesday 0530, Thursday 1700, and Friday 1730. We are sorry for any inconvenience! Endurance: 1:00 Row for calories 1:00 Low plank hold 1:00 Rest 1:00 Bike for calories 1:00 Hollow hold 1:00 Rest 1:00 Ski for calories 1:00 Handstand hold with back towards the wall 1:00 Rest 4 Rounds...Read More
