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: Squat snatch Warm up to 80-85% and then…. Every minute on the minute, for 10 sets, complete 1 rep @ 80-85%   For quality   Lift 2: On an every 3-minute clock: Back Squat 12 @ 60% 8 @ 70% 4 @ 80% 8 @ 65% 12 @ 55%   For quality   Lift 3: On an every 3-minute clock: Bench Press 12 @ 60-65% 8 @ 70-75% 4 @ 80-85% 8 @ 65-70% 12 @ 55-60%   For quality   Core Work: Every minute on the minute, for 3 sets (9-minutes) complete: Minute 1: 10-15 GHD Sit-ups Minute 2: 0:30 Hollow hold Minute 3: 10-15 V-ups   For quality  ...Read more

  Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon, and Olivia. Conditioning: Hero WOD “Roy” 15 Deadlifts (225/153) 20 Box jumps (24/20″) 25 Pull-ups   5 Rounds for time (30:00 cap)   *Levels Intermediate/70+ Adv: (185/123) deadlift, step-ups (24/20″) Beginner/70+ Scaled: 55-60% deadlift, step-ups (20/16″), ring rows      Post results and experiences in the commentsRead more

Endurance: 500m Row …rest 1-minute… 1500m Bike …rest 1-minute…   3 Rounds for time (20:00 cap) *Levels Intermediate/70+ Adv: 400m Row, 1200m Bike Beginner/70+ Scaled: 350m Row, 1000m Bike   Strength: Hang Power Snatch Take 10-minutes to build to a heavy single for the day   For max load     Post results and experiences in the commentsRead more

Conditioning: 3:00 Max reps box jump overs (24/20″) 2:00 Rest 3:00 Max rep ab-mat butterfly sit-ups 2:00 Rest 3:00 Max reps ring rows 2:00 Rest 3:00 Max reps air squats 2:00 Rest 3:00 Max reps push-ups   For score Mobility: 13:00 ROMWOD video as group     *Levels Intermediate/70+ Adv: box step overs permitted (24/20″)  Beginner/70+ Scaled: box step overs (20/16″)     Post results and experiences in the commentsRead more

Conditioning: Partner WOD, equal work required On a running clock…. From 0:00 to 10:00 complete…. 30 Squat cleans (185/123) Max calories row in remaining time For score   …rest from 10:00 to 13:00 and then… From 13:00 to 23:00 complete… 30 Squat snatches (155/103) Max burpees over bar in remaining time For score   …rest from 23:00 to 25:00, pair up with another partner group and then…   From 25:00 to 29:00 complete: Max calories biked (switch athlete every 0:30)   For score     *Levels Intermediate/70+ Adv: 26 cleans (155/103), 26 snatch (125/83) Beginner/70+ Scaled: 24 cleans at 75%, step over bar on burpees, 24 snatches at 75%     Post results and experiences in the commentsRead more