Endurance/Fitness Race Prep: As many rounds and reps as possible in 30-minutes of: 10 Shuttle runs (25-ft down and back = 1 rep) 250m Row 50 Double-unders 1000m Bike 50 Crossover single-unders 250m Ski 50 Single-unders   For score   †Levels: Intermediate/70+ Advanced: same SR’s/row/bike/ski as advanced, 35 double unders, 35 crossover single unders, 50 single unders Beginner/70+ Scaled: 8 shuttle runs, 200m row, 40 single-unders, 800m bike, 40 single-unders, 200m ski, 40 single-unders     Post results and experiences in the commentsRead more

  Conditioning: 25 Box jump overs (24/20″) 15 Hang power cleans (135/93) 10 Barbell push-ups   5 Rounds for time (25:00 cap)   †Levels: Intermediate/70+ Advanced: 22 box overs (20/16″), 12 HPC (115/78), 8 barbell push-ups Beginner/70+ Scaled: 20 box overs (16/12″), 10 HPC (95/63), 6 barbell push-ups     Post results and experiences in the commentsRead more

Dedicated to First Lieutenant Travis Manion, 26, of Doylestown, PA, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, CA, killed by sniper fire on April 29, 2007, while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother, Janet Manion, and sister, Ryan Borek. According to Manion’s sister, Ryan, the workout includes some of her brother’s favorite exercises. “This WOD was very deliberate in how it was put together.” Ryan serves as president of the Travis Manion Foundation, which provides resources for veterans and hosts community service projects. “My brother was a wrestler at the Naval Academy and had very strong legs, so this WOD is all dedicated to legs,” she says.   To donate to the Travis Manion Foundation, please click HERE. Conditioning: HERO WOD* “Manion” 400m Run 29 Back squats* (135/93)   7...Read more

  Conditioning: Complete as many reps as possible in 4:00 of: 500m Row/ski* 50-ft Handstand walking Max rep kettlebell swings (53/35) Rest 3:00   4 Rounds for total score *Alternate row and ski each round   †Levels: Intermediate/70+ Advanced: 400m row/ski, 25-ft HS walk or 2 around-the-worlds, (45/30) KB swings Beginner/70+ Scaled: 400m row/ski, 1 around-the-worlds, (35/25) KB swings     Post results and experiences in the commentsRead 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: Hang squat snatch Every 75 seconds, perform the following rep rounds, increasing the load after every third set… 3-3-3-2-2-2-2-2-2-1-1-1-1-1-1-1-1-1   Build to heavy load   Lift 2: Jerk Every 75 seconds, perform the following rep rounds, increasing the load after every third set… 3-3-3-2-2-2-2-2-2-1-1-1-1-1-1-1-1-1   Build to heavy load   Lift 3: Bench press Every 75 seconds, perform the following rep rounds, increasing the load after every second set… 5-5-5-5-4-4-4-4-3-3-3-3-2-2-2-2-2-2   For heavy double   Accessory: Work 10-15:00 on the GSSP or Skill sheets     †MP Iron Club programming will be available at both Open Gym times. It is designed to improve every athlete’s lifting ability. The core of this...Read more