Click HERE to register for Conquer the Gauntlet on Sept 12th! Conditioning: Partner WOD* Part A: Max calories skied in 25 minutes Part B (equal work required): 100 Double unders 60 Toes-to-bar 40 Box jumps (30/24”) 20 Squat snatches (155/103) 40 Chest-to-bar pull-ups 60 Kettlebell swings (97/62) 100 Crossover single unders For scores...Read More
Click HERE to register for Conquer the Gauntlet on Sept 12th! Conditioning: Partner WOD, equal work required 10-20-10 Bar muscle-ups 20-30-20 Power cleans (185/123) 30-40-30 GHD Sit-ups 40-50-40 Wall-ball shots (20/14) @ (10/9′) For time (25:00 cap) †Levels: Intermediate/70+ Advanced: Same reps as Rx, chest-to-bar PLU, (155/103) power cleans, break parallel GHD, WB shots...Read More
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 Iron Club* Lift 1: Power snatch On a 2:00 clock: 5 @...Read More
Click HERE to register for Conquer the Gauntlet on Sept 12th! Conditioning: 20 Front squats (75/53) 200m Run 20 Box jump overs (24/20″) 200m Run 20 Thrusters (75/53) 200m Run 20 Burpee box jump overs (24/20″) For time (10:00 cap) †Levels: Intermediate/70+ Advanced: Same reps, (65/43) barbell, (20/16″) box Beginner/70+ Scaled: 16 reps...Read More
Click HERE to register for Conquer the Gauntlet on Sept 12th! Conditioning: Every minute on the minute, for 16 minutes (4 rounds): Minute 1: 16 Plate squats (35/25)* Minute 2: 16 Plate ground-to-overhead Minute 3: 16 Plate facing burpees Minute 4: 16 Overhead plate reverse lunges For completion *Athlete uses same plate throughout all...Read More
Conditioning†: Monster Games Championship WOD 6 Intermediate/Masters Partner Team version “St. Helens” Every 2:30 x 4 sets (10:00) 0:00-2:30 12 Squat cleans (185/123) 60-ft Handstand walk Max rep sandbag cleans to shoulder (150/100) in remaining time 2:30-5:00 9 Sandbag cleans to shoulder (150/100) 60-ft Handstand walk Max rep squat cleans (185/123) in remaining...Read More
Please pray for Brian/Anniee, Lexie/Justin, and Sarah/Jimmy as they all compete in the partner divisions at Monster Games this weekend. Conditioning: Partner WOD, alternate full rounds As many rounds and reps as possible in 16:00 of the following: 9/7 Calories biked 6 Dumbbell hang snatch* (50/35) 3 Burpee pull-ups For score *3 snatches...Read More
0845 class on Friday is canceled. We are sorry for any inconvenience. 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 (6 total rounds) For total work time (total time...Read More
Iron Club/Open Gym at 1730 and 0845 on Friday are canceled this week. 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. Post results and...Read More
