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
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 2:00, perform one cycle of: Hang Power Snatch ⇒ Hang Squat Snatch Start with...Read More
Conditioning: 2 Rounds* of: 10 Deadlifts (225/153) 10/8 Calories biked 10 Burpee Box Jump Overs (24/20″) 10 Pull-ups …Rest 4:00 and then… Repeat the above, including rest, for a total of 3 Sets For total work time (total time minus 8 minutes of rest) (30:00 cap) Compared to Wednesday, 24 July 2024 *Levels Intermediate/70+ Adv:...Read More
Conditioning: Partner WODs Part A* (0:00-6:00) 75 Toes-to-bar† Part B* (6:00-12:00) 50 Clean and Jerks (185/123) (equal work not required) Rest 3.00, then… Part C: 110/90/70 calories biked (MM/MF/FF) (equal work not required) For time *WOD courtesy of 2025 Monster Games †Toes-to-bar: Advanced: partners synchronize reps Intermediate/70+ Rx: partners split...Read More
Open Gym is canceled for this week. Sorry for any inconvenience. Please pray for Coach Sarah and Coach Jimmy as they compete at Monster Games this weekend. Conditioning: Partner WOD, alternating exercises, tag between exercises As many rounds and reps as possible in 16:00 of the following: 9 Calories biked 6 Dumbbell hang snatch*...Read More
MP Iron Club on Thursday, and the 0530 and 0845 classes on Friday are canceled this week. We apologize for any inconvenience. Please pray for Coach Sarah and Coach Jimmy as they compete in the 2025 Monster Games, Co-Ed Partner Division, this weekend. Open Gym 1200-1330 Unlimited members can utilize Open Gym to develop...Read More
Iron Club on Thursday, and the 0530 and 0845 classes on Friday are canceled this week. We apologize for any inconvenience. Please pray for Coach Sarah and Coach Jimmy as they compete in the 2025 Monster Games, Co-Ed Partner Division, this weekend. Conditioning: Partner WOD, alternate exercises As many rounds and reps as possible...Read More
Conditioning: 40/30 Calories rowed …Immediately into 3 rounds of: 50 Double-unders 10 Double dumbbell front squats (2 x 70/50) …Immediately into: 200′ Handstand walk For time (10:00 cap) …Rest to the 17:00 mark, partner up, and then complete… 100/80/60 Calories* biked For time *Calories posted as MM/MF/FF Post results...Read More
