Strength: Hang Power Snatch ⇒ 3 Overhead Squats 5 rep of complex, increasing load each set. Work to a heavy load   For quality and load   Conditioning: 100 Double Unders …then… 4 rounds of: 20 Alternating Dumbbell Clean to Overhead (50/35) 20m Alternating Overhead Dumbbell Lunges (50/35) …then… 100 Double Unders   For Time...Read More

  Partner WOD 4 round of: Run 150m 7 Chest-2-Bar Pull-ups 7 Front Squats (135/93) 7 Handstand Push-ups …then… 80 yards Partner Carry …then… 22-16-10 reps of: Overhead Squats (95/63) Burpees …then… 80 yard Partner Carry …then… Run 800m 50 Back Extensions 50 Sit-ups …then… 80 yard Partner Carry   For Time   Flexibility/Mobility: Low...Read More

Friday night class is cancelled. Sorry for any inconvenience.    Conditioning: 40 Calories Rowed 30 Wall-Ball Shots (14/10) at 10′ 40 Pull-ups 30 Box Overs (20″) 40 Front Squats (95/65) 30 Calories on Assault Bike   For Time   Strength: Back Squat 7-rep max   For max load     Post time and load to...Read More

  Rest Day     MP Iron Club 1730-1900 MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*....Read More

  Conditioning: Row 250m 5 Front Squats* (175/113) 5 Bar-Over-Burpees Row 500m 7 Front Squats 7 Bar-Over-Burpees Row 750m 7 Front Squats 7 Bar-Over-Burpees Row 500m 5 Front Squats 5 Bar-Over-Burpees Row 250m   For Time (18:00 cap) Compare to Tuesday, 20 September 2016 *Must clean the bar to perform FSQ. Squat cleaning first rep is allowed....Read More

  Strength & Conditioning: Partner WOD “Clean Balls” 100 Wall-ball shots (20/14) @ (10/9′) 40 Calories Rowed 30 cleans (135/95) 80 Wall-ball shots 30 Calories Biked 20 cleans (185/135) 60 Wall-ball shots 200 Double Unders 10 cleans (225/155)   For Time Compare to Saturday, 07 April 2018 -Equal work required (as close as possible on calories)...Read More

0845, 1200, and 1730 classes are cancelled Friday. Sorry for any inconvenience.   Conditioning: “Sail Away” 35 Pull-ups 35 Weighted Walking Lunges (45/35) 35 GHD Back Extensions 35 Double Unders 35 Wall-Ball Shots (20/14) @ (10/9′) 35 Hand-release Push-ups 35 Calories Rowed 35 Knees-2-Elbows 35 Box Overs (24/20″) No Touching Box   For Time Compare...Read More

  Rest Day     MP Iron Club 1730-1900 MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*....Read More

  Strength: Deadlift 5 reps @ 65% 1RM 3 reps @ 75% 1+ reps @ 85%   For max reps at 85% (15:00 cap)   Conditioning: 12-9-6 rep rounds of: Shoulder-2-Overhead (135/93) Muscle-ups GHD Sit-ups   For Time Compare to Tuesday, 08 September 2015   Mobility: Barbell Shoulder Smash – 1:30/arm Quad Smash – 1:30/leg Spine...Read More

These are the names of many of the victims of 9/11. We will never forget! 0630 class is cancelled this Tuesday. Sorry for any inconvenience.    Conditioning: 9/11 Memorial WOD 2001m Row/Run 11 Thrusters (125/85) 11 Burpee Chest-2-Bar Pull-ups 11 Power Cleans (175/120) 11 Handstand Push-ups 11 Kettlebell Swings (72/53) 11 Toes-2-Bar 11 Deadlifts (170/120)...Read More