Conditioning: Partner WOD 1-mile run (together) …and then… 20 Rounds (alternating rounds) of: 4 Pull-ups 8 Push-ups 12 Squats …and then… 800m Run (together)   For time (35:00 cap)   †Levels: Intermediate/70+ Advanced: 1200m run together, rounds of 4 pull-ups, 8 push-ups, 12 squats, 600m run together Beginner/70+ Scaled: 1000m run together, rounds of...Read More

Conditioning: 20 Alternating dumbbell snatches (50/35) 10 Burpees-over-dumbbell 5 Shuttle runs (25-ft down and back = 1)   6 Rounds for time (18:00 cap)   …Rest 5:00 and then…   Core Work: 10 Straight leg sit-ups 20 Heel taps   4 Rounds for time   †Levels: Intermediate/70+ Advanced: 16 dumbbell snatches (40/30), 8 burpees, 4...Read More

MP Iron Club canceled this week only. We apologize for any inconvenience!  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.     Post results and experiences in the commentsRead More

Conditioning: 2026 BCS Classic Online Qualifier WOD 2 75 Wall-ball shots (20/14) @ (10/9′) 25 Clean and jerks (135/93) 75 Wall-ball shots (20/14) @ (10/9′)   For time (12:00 cap)   †Levels: Intermediate/70+ Advanced: 115/75 clean and jerk Beginner/70+ Scaled: 60 wall-ball shots (14/10), 20 clean and jerk (95/63)     Post results and experiences...Read More

  Endurance: 0:30 Hollow hold 0:15 Rest/transition 0:30 Max calories biked 0:15 Rest/transition   5 Rounds for total calories   …Rest 4 minutes then…   0:30 Low plank hold 0:15 Rest/transition 0:30 Max calories rowed 0:15 Rest/transition   5 Rounds for total calories   …Rest 4 minutes then…   0:30 Handstand hold on the wall...Read More

Conditioning: Partner WOD Part One: As many rounds as possible in 15-minutes of: 12/9 Calories bike 9 Chest-to-bar pull-ups 7 Power cleans (155/103)   For score *Alternating full rounds †Levels: Intermediate/70+ Advanced: 9/7 calories, 7 chin-over-bar pull-ups, 5 power cleans (135/93) Beginner/70+ Scaled: 7/5 calories, 5 banded pull-ups or ring rows, 3 power cleans (105/68)...Read More

Conditioning: 2026 BCS Classic Online Qualifier WOD 3 3 Rounds of: 15 Deadlifts (225/155) 5 Wall-walks …then… 3 Rounds of: 15 Deadlifts (315/225) 50-ft Handstand walk   For time (15:00 cap) †Levels: Intermediate/70+ Advanced: Deadlifts (155/105) (225/155), 25-ft HSW Beginner/70+ Scaled: Deadlifts (135/93) (185/123), Scaled Wall-Walks, Regular Wall-Walks     Post results and experiences in the commentsRead 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: Hang squat clean Every 75 seconds, perform the following rep rounds, increasing the load after...Read More

  Endurance/Fitness Race Prep: As many rounds and reps as possible in 30-minutes of: 10 Shuttle runs (25-ft down and back = 1 rep) 250m Row 50 Double-unders 1000m Bike 50 Crossover single-unders 250m Ski 50 Single-unders   For score   †Levels: Intermediate/70+ Advanced: same SR’s/row/bike/ski as advanced, 35 double unders, 35 crossover single unders,...Read More

  Conditioning: 25 Box jump overs (24/20″) 15 Hang power cleans (135/93) 10 Barbell push-ups   5 Rounds for time (25:00 cap)   †Levels: Intermediate/70+ Advanced: 22 box overs (20/16″), 12 HPC (115/78), 8 barbell push-ups Beginner/70+ Scaled: 20 box overs (16/12″), 10 HPC (95/63), 6 barbell push-ups     Post results and experiences in the...Read More