Conditioning: Partner WOD Part One: As many rounds as possible in 15-minutes of: 12/9 Calories bike 9 Chest-to-bar pull-ups 7 Power cleans (155/103)   For score *Alternating full rounds †Levels: Intermediate/70+ Advanced: 9/7 calories, 7 chin-over-bar pull-ups, 5 power cleans (135/93) Beginner/70+ Scaled: 7/5 calories, 5 banded pull-ups or ring rows, 3 power cleans (105/68)   …Rest 5:00 and then…   Part Two: 9 Synchro burpees over bar 7 Synchro front squats (125/83)   4 Rounds for time †Levels: Intermediate/70+ Advanced: 8 synchro burpees over bar, 6 front squats (105/68) Beginner/70+ Scaled: 7 synchro burpees over bar, 5 front squats (85/58)     Post results and experiences in the commentsRead more

Conditioning: 2026 BCS Classic Online Qualifier WOD 3 3 Rounds of: 15 Deadlifts (225/155) 5 Wall-walks …then… 3 Rounds of: 15 Deadlifts (315/225) 50-ft Handstand walk   For time (15:00 cap) †Levels: Intermediate/70+ Advanced: Deadlifts (155/105) (225/155), 25-ft HSW Beginner/70+ Scaled: Deadlifts (135/93) (185/123), Scaled Wall-Walks, Regular Wall-Walks     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 clean 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: Shoulder Press 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: Double dumbbell biceps curl Every 60 seconds, perform the following rep rounds, increasing the load after every third set… 5-5-5-4-4-4-3-3-3 Every 30 seconds, perform the following rep rounds, increasing the load after every third set… 2-2-2-2-2-2-2-2-2   For heavy double   Accessory: Work 10-15:00 on the GSSP or Skill sheets   †MP Iron Club programming will be...Read more

Conditioning: 2026 BCS Classic Online Qualifier WOD 1 As many reps as possible in 20-minutes of the following: 5-10-15-20-25… Calories row Lateral burpees over the rower*   For score *A two-foot takeoff is NOT required, but both feet must be in the air at the same time   †Levels: Intermediate/70+ Advanced: Same as advanced Beginner/70+ Scaled: Same reps, step overs permitted on burpees     Post results and experiences in the commentsRead more

  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