Sprints: Run 200m Rest 1:00 Row 250m Rest 1:00 Bike 600m Rest 2:00 Run 400m Rest 2:00 Row 500m Rest 2:00 Bike 1200m Rest 2:00 Run 200m Rest 1:00 Row 250m Rest 1:00 Bike 600m   For Time   Strength & Conditioning: 2 Muscle-ups 7 Thrusters (135/93) 14 GHD Sit-ups   3 round for...Read More

Sprints: 100m Run Rest 30 seconds 500m Bike Rest 1:00 200m Run Rest 30 seconds 500m Bike Rest 1:00 Run 300m Rest 1:00 Bike 500m Rest 2:00 Run 400m Rest 1:00 Bike 500m   For Total Time   Metcon: 200 Double Unders 100 Shoulder-2-Overhead (75/53) 50 Toes-2-Bar   For Time   Flexibility/Mobility: Half Straddle –...Read More

Quality time at MP. 🙂   Strength: Shoulder Press 6 reps @ 70% 5 sets for quality   Metcon: 600m run 30 Grasshoppers 15 Hang Power Cleans (185/123)   3 rounds for time   Mobility: Twisted Cross – 1:00/side Shoulder Fold – 1:00/side Half Twisted Up Cross – 30 seconds/side Half Twisted Down Cross –...Read More

  Sprints: Max calories biked in 15 seconds Rest 30 seconds Max calories rowed in 15 seconds Rest 1:00 Max calories biked in 30 seconds Rest 1:00 Max calories rowed in 30 seconds Rest 2:00 Max calories biked in 45 seconds Rest 1:30 seconds Max calories rowed in 45 seconds Rest 3:00 Max calories biked...Read More

  Metcon: Partner WOD Part 1: 6 alternating rounds for time of: 10 Shoulder-2-Overhead (95/63) 10 Toes-2-Bar (4:00 cap)   …rest until 6:00, then for total score… 2-minute AMRAP of: 3 Power Cleans (95/63) 3 Box Overs (24/20″) 6 Grasshoppers rest 1:00 and adjust weight 2-minute AMRAP of: 2 Power Cleans (135/93) 2 Box Overs...Read More

  Metcon: Complete as many rounds and reps as possible in 15-minutes of: 10 Sit-up Slammers (14/10) 5 Power Snatches (115/73) 15/10 Cal Bike   For Score   …rest 2:00, then… 600m Row   For time   Flexibility/Mobility: Overhead Distraction – 1:30/side Side Straddle – 1:30/side Middle Splits – 1:30 Pike – 1:30    ...Read More

MP Iron Club starts this Thursday, 1730-1900! Don’t miss it. Please put your name on the sheet if you plan to attend.   Conditioning: “3-2-1” As a 3-person team, perform equal work for time of: Row 4500m …rest 2 minutes, then… Partner up, and then perform 4 rounds for time, alternating exercises, of: 300m Run...Read More

Congratulations to 3-time Champion Mat Frasher and 2-time Champion Tia-Clair Toomey for winning the 2018 Functional Fitness Games!  MP Iron Club starts this Thursday, 1730-1900! Don’t miss it. Please put your name on the sheet if you plan to attend.   Conditioning: 3 Power Cleans (205/133) 6 Strict Handstand Push-ups 9 Toes-2-Bar   10 rounds...Read More

  Strength: 10:00 to work up to a heavy 4-rep… Overhead Squat   For quality at load   Conditioning: With a running clock, perform: 500m Row for time …rest until 10:00 on the clock, then… 60 Sit-up Slammers (12/8) @ 2m 20 Power Cleans (185/123) 40 Burpee Box Overs (24/20″)   For Time   Flexibility/Mobility:...Read More

  Sprints: 15/12 Calorie Biked Rest 1:30 25/20 Calorie Biked Rest 3:00 35/28 Calorie Biked Rest 3:00 25/20 Calorie Biked Rest 1:30 15/12 Calorie Biked   For Total Sprint Time *Go hard when on the bike   Conditioning: 15 Handstand Push-ups 30 Toes-2-Bar 45 Wall-Ball Shots (25/16) @ (10/9′) 30 Toe-2-Bar 15 Handstand Push-ups  ...Read More