Conditioning: “Giant Speed Jenga” As a class, using a giant Jenga set with numbers 1-8 and blanks, perform the following: Complete as many rounds in 30 minutes of: 1 – 10 Wall-ball shots (20/14)@(10/9′) 2 – 20 Kettlebell Russian twists (choose weight) 3 – 10 Box jump-overs (24/20″) 4 – 10 Dumbbell snatches (53/35) 5...Read More
Congrats to all MPers who Conquered the Guantlet! Conditioning: As many rounds and reps as possible in 20 minutes of: 2 Single arm dumbbell devil press (50/35) (right) 4 Single-arm dumbbell push press (right) 6 Single-arm dumbbell front squats (right) 2 Single arm dumbbell devil press (50/35) (left) 4 Single-arm dumbbell push press (left) 6...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* Lift 1: Snatch Pull ⇒ Snatch High Pull ⇒ Squat Snatch Spend 10:00 warming up to 80% of 1-rm snatch and...Read More
Conditioning†: Partner WOD* As many rounds and reps as possible in 12-minutes of: 1 Ring muscle-up 2 Sandbag squat cleans (150/100) 30 Double-unders For score †Levels: Intermediate/70+ Rx: 1 Bar muscle-ups or 2 chest-to-bar pull-ups, (100/75) sandbag, 60 single-unders Beginner/70+ Scaled: 2 chin-over-bar pull-ups or 3 ring rows, (75/50) sandbag, 30 single-unders *Alternate exercises;...Read More
Conditioning: 25 Calories skied 500m Run 50m Burpee broad jumps 400m Run 40 Toes-to-bar 300m Run 30 Wall-ball shots (25/20) @ (10/9’) 200m Run 20 Strict pull-ups 100m Run 10 Strict handstand push-ups 25 Calories rowed For time (30:00 cap) †Levels: Intermediate/70+ Rx: Same as Rx, except (20/14) WB and kipping HSPU Beginner/70+ Scaled:...Read More
Conditioning: On a 0:30 work/0:30 rest clock, accumulate max reps at each of the following stations: GHD Sit-ups Calories biked Front Squats (135/93) Plate push-ups 5 Rounds* for score *Rest 1:00 between each round †Levels: Intermediate/70+ Advanced: (115/78) front squats Beginner/70+ Scaled: (95/63) front squats, GHDs to parallel Post results and...Read More
Class is canceled on Saturday because everyone will be at Conquer the Gauntlet! Click HERE to register for Conquer the Gauntlet on Sept 12th! MPF Hero Board WOD† “9/11 Tribute” 2001m Run* 11 Box Jumps (30/24″) 11 Thrusters (125/83) 11 Chest-to-Bar Pull-ups 11 Power Cleans (175/118) 11 Handstand Push-ups 11 Kettlebell Swings (72/53) 11 Toe-to-Bar 11...Read More
Class is canceled on Saturday because everyone will be at Conquer the Gauntlet! Click HERE to register for Conquer the Gauntlet on Sept 12th! 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...Read More
Class is canceled on Saturday because everyone will be at Conquer the Gauntlet! Click HERE to register for Conquer the Gauntlet on Sept 12th! Endurance: 3-Person Team WOD, alternating exercises: As many rounds as possible in 20 minutes of: 200m Run (4 pts) 250m Ski (5 pts) 250m Row (5 pts) 600m Bike (6 pts) For...Read More
