Fitness Race Prep: Partner WOD, equal work, tag between exercises 1000m Ski 300-ft Burpee Broad Jumps 1000m Row 600-ft Farmer Carry (2 x 70/53) 3000m Bike 100 Wall ball shots (20/14) @ (10/9′)   For time (30:00 cap)     †Levels: Intermediate/70+ Advanced: 850m Ski, 250-ft burpee broad jumps, 850m Row, 500-ft FC (2 x 62/45), 2500m Bike, 80 WBS (16/10) Beginner/70+ Scaled: 750m Ski, 200-ft burpee broad jumps or steps, 750m Row, 400-ft FC (2 x 53/35), 2000m Bike, 70 WBS (12/8)     Post results and experiences in the commentsRead more

Conditioning: 600m Row 12 Hang squat cleans (185/123) 6 Wall-walks 400m Row 8 Hang squat cleans 4 Wall-walks 200m Row 4 Hang squat cleans 2 Wall-walks   For time (16:00 cap)     †Levels: Intermediate/70+ Advanced: 500m Row, 10 HSC (155/103), 5 WW, 300m Row, 6 HSC, 3 WW, 150m Row, 3 HSC, 2 WW Beginner/70+ Scaled: 400m Row, 8 HSC (125/83), 4 WW, 200m Row, 5 HSC, 2 WW, 100m Row, 3 HSC, 1 WW   Mobility: Video as class     Post results and experiences in the commentsRead more

Conditioning: 10 Double dumbbell thrusters (2 x 60/40) 25-ft Double dumbbell front rack lunges (2 x 60/40) 20/16 Calories biked 10 Double dumbbell shoulder to overhead (2 x 60/40) 25-ft Double dumbbell farmer carry lunges (2 x 60/40) 20/16 Calories rowed   4 Rounds for time (30:00 cap) †Levels: Intermediate/70+ Advanced: 8 Dbl DB Thrusters (2 x 50/35), 25-ft FR lunges, 16/12 Cal Bike, 8 Dbl DB STOH, 25-ft FC lunges, 16/12 Cal Row Beginner/70+ Scaled: 6 Dbl DB Thrusters (2 x 40/30), 25-ft FR lunges, 14/10 Cal Bike, 6 Dbl DB STOH, 25-ft FC lunges, 14/10 Cal Row     Post results and experiences in the commentsRead more

“Fitness Race” Prep: As many rounds and reps as possible in 12-minutes of the following: 500m Ski 50-ft Burpee broad jumps …Rest 2-minutes… As many rounds and reps as possible in 12-minutes of the following: 500m Row 50-ft Sandbag lunges (70/50) …Rest 2-minutes… As many rounds and reps as possible in 12-minutes of the following: 400m Run OR 1200m Bike 300-ft Farmer carry (2 x 70/50)   For scores* *Every 50m on row/ski/run worth 1 point †Levels: Intermediate/70+ Advanced: 400m ski, 50-ft burpee broad jumps, 400m row, 50-ft sandbag lunges (50/30), 300m Run/900m Bike, 300-ft FC (2 x 60/40) Beginner/70+ Scaled: 300m ski, 50-ft burpee broad steps, 300m row, 50-ft bodyweight lunges, 200m Run/600m Bike, 300-ft FC (2 x 50/35)     Post results and experiences in the commentsRead more

Open Gym 1200-1330 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: Bench Press Take 7-minutes to warm-up to 75% of 1-rm and then on an every 1-minute clock: 3 @ 75%   7 sets for quality   Lift 2: On an every 2-minute clock: Back Squat 5 @ 40% 4 @ 50% 3 @ 60% 3 @ 70% 3 @ 75% 3 @ 80% 3 @ 85% 3 @ 85% 3 @ 85%   For quality   Lift 3: On an every 2-minute clock: Double Dumbbell Alternating Bicep Hammer Curls 20-18-16-14-12-10-8-6-4-4   For quality, increase load each set   Core Work: 10 V-ups straight into a 0:20 hollow hold 15 Kettlebell side bends straight into 100-ft suitcase carry (left) 15 Kettlebell side...Read more