Endurance: 1-mile Run 2000m Ski 2000m Row 4800m Bike   For time (40:00 cap)   †Levels: Intermediate/70+ Advanced: 1200m Run, 1600m Ski, 1600m Row, 3600m Bike Beginner/70+ Scaled: 800m Run, 1200m Ski, 1200m Row, 2400m Bike   Post results and experiences in the commentsRead more

Open Gym 1200-1330 AND 1700-1830 Unlimited members may use Open Gym to work on extra skills, strength, or conditioning. All other members may use Open Gym to make up a missed programmed WOD. MP Iron Club* Lift 1: On a 1:30 clock: Pressing Snatch Balance 3 @ 20% 3 @ 25% 3 @ 30%   Lift 2: On a 1:30 clock: Dropping Snatch Balance 2 @ 35% 2 @ 40% 2 @ 45%   Lift 3: On a 1:30 clock: Heaving Snatch Balance 1 @ 50% 1 @ 55% 1 @ 60%   Lift 4: Snatch Spend 15-minutes warming up to 85-90% of 1-rm snatch and then… Take 7-minutes to establish a heavy 1-rep for the day   For max load   Lift 5: Deadlift On an every 2:00 clock: 5 @ 30% 4 @ 40% 3 @ 50% 2 @ 60% 2 @ 65% 2 @ 70% 2 @ 75% 2...Read more

  Conditioning: Partner WOD On a running clock… 4 rounds* of: 25 GHD sit-ups 20/16 Calories biked *Partner 1 does all GHD in round 1 while partner 2 simultaneously performs the bike, then partners switch for round 2, then again for round 3, and then again for round 4. …immediately into… 125-ft Worm lunges (150) 60 Alternating shoulder worm thrusters (150)   For time or reps completed (12:00 cap)   …Rest 1:00 (12:00-13:00), then… 80 Double unders – Partner 1 40 Synchro worm burpees 80 Double unders – Partner 2   For time or reps completed (6:00 cap) †Levels: Intermediate/70+ Advanced: 20 GHD, 20/16 cals; lunges are synchro sandbag (75/50), and thrusters are synchro alternating shoulder sandbag thrusters; 60 double unders per partner or 150 singles each, 30 synchro burpees-over-sandbag Beginner/70+ Scaled: 15 GHD, 16/12 cals; lunges are synchro-ish single-arm DB front rack (35/25), and thrusters are synchro-ish single-arm thrusters...Read more

  Conditioning: As many rounds and reps as possible* in 8 minutes of: 2 Wall-ball shots (25/20) @ (10/9′) 2 Calories skied   For score *Add two reps to each exercise every round   …rest 3 minutes and then…   As many rounds and reps as possible* in 8 minutes of: 2 Burpees over rower 2 Calories rowed   For score *Add two reps to each exercise every round   …rest 3 minutes and then…   As many rounds and reps as possible* in 8 minutes of: 2 Sandbag cleans (100/75) 2 Calories biked   For score *Add two reps to each exercise every round   †Levels: Intermediate/70+ Advanced: (20/14) wall-ball, (75/50) sandbag Beginner/70+ Scaled: (16/10) wall-ball, (50/30) sandbag, step-over rower on burpees     Post results and experiences in the commentsRead more

Today’s hero WOD is dedicated to U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, IN, assigned to 3d Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, CA, who was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by his mother and stepfather, Don and Trisha Stockhoff; his father and stepmother, Kevin and Kim Rankel; and his brothers, Nathan Stockhoff and Tyler Rankel. Conditioning: Hero WOD “Rankel” As many rounds and reps as possible in 20:00 of: 6 Deadlifts (225/153) 7 Burpee pull-ups 10 Kettlebell swings (72/53) 200m Run   For score   †Levels: Intermediate/70+ Advanced: Same rep counts; (185/123) deadlift, (62/45) kettlebell Beginner/70+ Scaled: Same rep counts; (155/103) deadlift, (53/35) kettlebell     Post results and experiences in the commentsRead more