Skill: Every minute on the minute, for 3 rounds (9-minutes): Minute 1: 8 Scapular pull-ups + 8 kip swings Minute 2: 3-6 Strict pull-ups Minute 3: 2-4 Kipping chest-to-bar or chin-over-bar pull-ups   For quality   Conditioning: As many rounds as possible in 5-minutes of the following: 400m run and then… 2-4-6-8… Bar muscle ups Double dumbbell clean and jerks (2 x 70/50)   4 Rounds for total score Rest 2-minutes between each round. Each rounds starts with the 400m run.   *Levels Intermediate/70+ Adv: 300m run, chest-to-bar pullups, (2 x 50/35) dumbbells  Beginner/70+ Scaled: 300m run, chin-over-bar pullups, (2 x 40/25) dumbbells     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: Every 1:30, perform 1 rep… Shoulder Press Start at 20%, increase 5-10% each cycle until failure   For quality and load   Lift 2: Every 2:30, perform 1 cycle of: Hang power clean ⇒ Hang squat clean ⇒ Jerk Start at 25%, increase 5-10% each cycle until reaching a heavy cycle, then repeat that load 3 additional cycles   For quality   Lift 3: Every 3:00, perform 4 connected reps of: Overhead squats Start at 35%, increase 10% until reaching 75%, then perform a total of 4 cycles at 75%   For quality   †MP Iron Club programming will be available at both Open Gym times. It is designed to...Read more

  Endurance: Run 1-mile Rest 2:00, then… Ski 1500m Rest 2:00, then… Row 1500m Rest 2:00, then… Bike 3000m   For time (36:00 cap) *Levels Intermediate/70+ Adv: 1200m run, 1200m ski, 1200m row, 2400m bike Beginner/70+ Scaled: 1000m run, 900m ski, 900m row, 1800m bike     Post results and experiences in the commentsRead more

  Conditioning: Partner WOD Complete as many rounds and reps as possible in 8 minutes of: (alternate exercises) 15/12 Calories skied 8 Sandbag cleans (100/75) 100-ft Sandbag bear hug carry (same for all levels)   For score *Levels Intermediate/70+ Adv: 12/9 cals, 6 cleans (75/50) Beginner/70+ Scaled: 10/7 cals, 6 cleans (50/30)   Rest 3:00, then… Complete as many rounds and reps as possible in 8 minutes of: (alternate exercises) 50 Double unders 10 Alternating dumbbell snatches (70/50) 10 Goblet squats (70/50)   For score *Levels Intermediate/70+ Adv: 25 double unders or 75 singles, 8 alt. snatches (50/35), 8 goblet squats Beginner/70+ Scaled: 15 double unders or 45 singles, 8 alt. snatches (35/20), 8 goblet squats   Rest 3:00, then… Complete as many rounds and reps as possible in 8 minutes of: (alternate exercises) 15/12 Calories biked 10 Burpees 5 Wall-walks   For score *Levels Intermediate/70+ Adv: 12/9 cals, 8...Read more

  Conditioning: 21-15-9 rep rounds* of: Kettlebell swings (72/53) Plate-facing burpees Handstand push-ups GHD Sit-ups Overhead squats (105/73)   For time (20:00 cap)   *Levels Intermediate/70+ Adv: 18-12-6 rep rounds, (62/45) KBs, (85/58) OHS/% based OHS on board Beginner/70+ Scaled: 15-10-5 rep rounds, (53/35) KBs, % based OHS on board     Post results and experiences in the commentsRead more