Strong work, Maggie, for doing the hardest job at the comp…judging!!   Conditioning: “Linda” (aka “3 Bars of Death”) 10-9-8-7-6-5-4-3-2-1 rep rounds of: Deadlifts (1.5 x bodyweight) Bench press (1 x bodyweight) Squat cleans (0.75 x bodyweight)   For time (35:00 cap) Compare to Friday, 10 October 2025 †Levels: Intermediate/70+ Advanced: (1.25 x bodyweight) deadlift, (0.8 bodyweight...Read More

Conditioning†: Partner WOD (alternate exercises) As many rounds as possible in 12 minutes of: 4 Strict handstand push-ups 8 Half tacos 12 Kettlebell goblet squats (53/35)   …Rest 4:00 and then   As many rounds as possible in 12 minutes of: 4 Bar muscle-ups 8 GHD Sit-ups 50-ft Kettlebell single-arm overhead alternating lunges (53/35)*  ...Read More

Strong work Teams! Fun was had, and injuries avoided!   Conditioning†: Monster Games 2026 Intermediate/Masters Team WOD 3 “Mountain Top” 2-mile run* into… 75/60 Calorie row*   For time *The run will be 200m shy of 2 miles when the athlete performs the row. At the completion of the row, the athlete will finish the...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

Iron Club/Open Gym at 1730 on Thursday and 0845 on Friday this week are canceled. We are sorry for any inconvenience.   Endurance: 4-3-2-1 minutes: Row Bike Ski   For max calories     Post results and experiences in the commentsRead More

Conditioning: 9 Thrusters (135/93) 30-ft Single arm dumbbell overhead lunges (70/50) 9 Burpee broad jumps (5/4′) 30-ft Single arm dumbbell overhead lunges (70/50)   2 Rounds for time* (7:00 cap, Monster Games has 5:00 cap) *WOD courtesy of 2026 Monster Games †Levels: Intermediate/70+ Advanced: same reps, (115/78) thrusters, (50/35) dumbbell Beginner/70+ Scaled: 7 thrusters (95/63)...Read More

  Conditioning†: Partner WOD Complete as many rounds and reps, alternating exercises, in 4 minutes of: 25 Double Unders 10 Unanchored Sit-ups 10 Burpees …Rest 2 minutes, then… Complete as many rounds and reps, alternating exercises, in 4 minutes of: 3 Power Cleans to Overhead (75/53) 6 Goblet Squats (53/35) 9/6 Calories Rowed   For...Read More

  Conditioning†: Partner WOD* On a running clock… 15 Syncro deadlifts (295/193) 15 Syncro power cleans (215/143) 15 Syncro front squats (175/113) 15 Syncro shoulder-to-overhead (135/93)   For time or score at the cap (15:00 cap) *Athletes must use one bar each and change weights after each exercise.   …Rest 5:00 (20:00 on the clock),...Read More

  Conditioning: As many rounds and reps as possible* in 8 minutes of: 2 Wall-ball shots (25/20) @ (10/9′) 2 Calories skied   For score *Add two reps to each exercise every round   …rest 3 minutes and then…   As many rounds and reps as possible* in 8 minutes of: 2 Burpees over rower...Read More