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
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*. A...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
Conditioning: 2014 MFFL Workout 1.1 Complete as many rounds as possible in 30 minutes of: 1 Bear Complex (165/105)* 1 Muscle-up (bar or rings) or 3 Chest-2-Bar Pull-ups or 5 Pull-ups 10 Box Overs or Step Overs (24/20″) 15 Wall-Ball Shots (20/14) @ (10/9′) For Score Compare to Monday, 15 August 2016 *BEAR COMPLEX: Without dropping the bar,...Read More
Strength: Front Squats 4×5 @ 70% For quality under load Conditioning: Complete as many rounds and reps as possible in 15 minutes of: 25 Double Unders 5 Deadlifts (135/93) 5 Back Squats (135/93) 5 Shoulder-2-Overhead (135/93) For Score Flexibility/Mobility: Saddle Sit – 2:00 Elevated Cat – 1:30 Low Dragon –...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
Conditioning: Partner WOD 100 Sit-up Slammers (12/8) @ 2m* 60 Clean-2-Overhead (155/103) 75 Sit-up Slammers* 45 Clean-2-Overhead 50 Sit-up Slammers* 30 Clean-2-Overhead For Time *One partner holds low plank (elbows) while the other performs the slammers. Mobility: ROMWOD Post time and experiences to commentsRead More
Strength: Every 90 seconds, for 6 rounds, perform one set of: Front Squats 4 @75% Conditioning: Complete as many rounds and reps as possible in 12-minutes of: 30 Double Unders 30ft One-arm Dumbbell Overhead Lunges, Left (50/35)* 30ft One-arm Dumbbell Overhead Lunges, Right (50/35)* For Score *Each 5ft section is one rep....Read More
