Sprint Work: With a partner, and a 2-minute clock… Row for calories* …rest 2:00, then… With a partner, and a 2-minute clock… Bike for calories* …rest 2:00, then… With a partner, and a 2-minute clock… Ski for calories*   For total calories *Partners will alternate every 5 or 10 calories. Partners can choose, but must remain consistent on each machine; however, they can differ on different machines.   Conditioning†: Partner WOD, equal work 80-60-40-20 Crossover single unders 40-30-20-10 Double dumbbell push press (2 x 50/35) 20-15-10-5 Burpee box jump overs (24/20”) 10-8-6-4 Bar muscle-ups   For time (20:00 cap) Compare to Monday, 30 June 2025 †Levels: Intermediate/70+ Advanced: Same rep counts, double DB push press (2 x 40/30), burpee box jump overs (20/16″), Chest-to-bar pull-ups Beginner/70+ Scaled: Same rep counts, single unders, double DB push press (2 x 35/25), burpee box step overs (20/16″), ring rows or pull-ups (banded or...Read more

  Open Gym 1200-1330 AND 1700-1830 Unlimited members can utilize Open Gym to develop additional skills, build strength, or enhance their conditioning. All other members may use Open Gym to make up a missed programmed WOD.   MP Iron Club† Lift 1: Every 75-seconds, perform… 1 Snatch Start with an empty approximately 25% of your current 1-rm, then increase 5-10# each set until failure. Any type of snatch can be performed 25-~60%, but only squat snatches from ~60% on.   For quality and max load   Lift 2: Every 75-seconds, perform… 1 Clean Start with an empty approximately 25% of your current 1-rm, then increase 5-10# each set until failure. Any type of clean can be performed 25-~60%, but only squat cleans from ~60% on.   For quality and max load   Lift 3: On a 2:00 clock… Dumbbell Bench Press 10-8-8-6-6-4-4 rep rounds   Build to a heavy 4 rep  ...Read more

Who says judging isn’t fun?!   Conditioning: Partner WOD 400m Dumbbell farmers walk (2 x 50/35) 80 Squats/Plank hold 70 Pull-ups/Superman hold 60 Sit-ups/Wall sit hold 50 Calories biked/Handstand hold 40 Burpees-over-bar/Static hang 30 Ground-to-overhead (95/63)/Kettlebell farm hold (2 x 97/62) 20 Strict handstand push-ups/Hollow hold 10 Deadlifts (325/213)/In the hole goblet squat hold (72/53) For time (35:00 time cap) Compare to Wednesday, 03 July 2024 Instructions: Both partners perform the farmers walks simultaneously, carrying two DBs each, one DB in each hand. All rep counts are team totals. Equal work is required. While one partner performs reps, the other must be actively in the appropriate hold. No reps can be performed until the hold is active. Use one bar for the two lifts. Weight must be added for the deadlifts once G2OH’s are completed. Tag between exercises. †Levels: Intermediate/70+ Advanced: Same rep counts as Advanced, farmers walk (2 x 40/30),...Read more

  Conditioning†: 100 Double unders …then… 2 rounds of: 5 Wall-walks 10 Strict pull-ups 15 Sandbag cleans (100/75) 20 Box jump overs (24/20″) 25 Kettlebell swings (53/35) …then… 600-ft Bearhug sandbag carry (100/75)   For time (24:00 cap) †Levels: Intermediate/70+ Advanced: Same reps as advanced, except 80 double unders or 200 singles and 500m bear hug sandbag carry; strict or banded pull-ups; (75/50) sandbag; (20/16″) box jump overs; (45/30) kettlebell Beginner/70+ Scaled: 50 double unders or 120 singles, 4 wall-walks, 8 banded pull-ups, 12 sandbag cleans (50/30), 16 box step overs (20/16″), kettlebell swings (35/25), 400-ft bear hug sandbag carry (50/30)     Post results and experiences in the commentsRead more

Conditioning: Option 1: 500m Row 25 Squats 400m Ski 20 Ring rows 900m Bike 15 Push-ups   4 rounds for time (30:00 cap)   †Levels: Intermediate/70+ Advanced: Same as advanced Beginner/70+ Scaled: 400m row, 20 squats, 300m ski, 15 ring rows, 700m bike, 10 push-ups   Option 2: CrossFit Games Open WOD 26.3 2 rounds of: 12 Burpees-over-bar 12 Cleans (95/65) 12 Burpee-over-bar 12 Thrusters (95/65) …then… 2 rounds of: 12 Burpees-over-bar 12 Cleans (115/75) 12 Burpee-over-bar 12 Thrusters (115/75) …then… 2 rounds of: 12 Burpees-over-bar 12 Cleans (135/85) 12 Burpee-over-bar 12 Thrusters (135/85)   For time (16:00 cap)   †Levels: Masters 55+ Rx: Same reps, Bar 1 (75/55), Bar 2 (95/65), Bar 3 (115/75) Scaled (16-54): Same reps, may step over the barbell on burpees, Bar 1 (65/45), Bar 2 (85/55), Bar 3 (95/65) Masters 55+ Scaled: Same reps, may step over the barbell on burpees, Bar 1 (55/35), Bar 2 (75/45), Bar...Read more