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

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

  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

  Conditioning: 2000m Row 3 rounds of: 15 Power Snatches (95/63) 45 Single Unders …then.. 1500m Assault Bike 2 rounds of: 15 Power Snatches 45 Speed Skips …then… 800m Run 15 Power Snatches 45 Single Unders   For Time   Flexibility/Mobility: Twisted Cross – 1:00/side Shoulder Fold – 1:00/side Reclined Spinal Twist – 1:00/side Pike...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