Conditioning: 21-15-9 rep rounds of: Calories biked Double dumbbell thrusters (2 x 50/35) Abmat butterfly sit-ups   For Time (10:00 cap)   †Levels: Intermediate/70+ Advanced: Same rep counts; (2 x 40/30) dumbbells Beginner/70+ Scaled: 18-12-9 reps, (2 x 35/25) dumbbells Strength: On a 2:00 clock: 5 Box* back squats   8 Sets for max load *Box should be set up so that the athlete squats just below parallel on the box     Post results and experiences in the commentsRead more

  Skill: Every minute on the minute, for 10 minutes: Minute 1: 8-10 Feet-elevated ring rows Minute 2: 8-10 “Perfect” push-ups   For quality   Conditioning: 500m Row 25 GHD sit-ups 50-ft Single-arm kettlebell overhead lunges (53/35) 25 Pull-ups 50-ft Single-arm kettlebell overhead lunges (53/35) 25 Kettlebell swings (53/35) 50 High-lows 25 Kettlebell goblet squats (53/35) 500m Ski   For time (20:00 cap)   †Levels: Intermediate/70+ Advanced: Same rep counts; (45/30) kettlebell Beginner/70+ Scaled: 400m row, 20 GHDs, 40-ft lunges, (35/25) kettlebell, 20 ring rows or banded pull-ups, 20 kettlebell swings, 40 high-lows, 20 goblet squats, 400m ski     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: Snatch Take 10:00 to warm up to 80-85% and then every minute on the minute complete: 1 @ 80-85%   10 Sets for quality   Lift 2: Back Squat On a 3:00 clock: 12 @ 60% 8 @ 70% 4 @ 80% 8 @ 65% 12 @ 55%   For quality   Lift 3: Bench Press On a 3:00 clock: 12 @ 60% 8 @ 70% 4 @ 80% 8 @ 65% 12 @ 55%   For quality   Core: Every minute on the minute: Minute 1: 10-15 GHD Sit-ups Minute 2: 0:30 Hollow hold Minute 3: 10-15 V-ups   3 Sets for quality   †MP Iron Club programming will be...Read more

  Conditioning†: Partner WOD (alternate complete rounds) 8 rounds of: 10/8 Calories ski 6 Chest-to-bar pull-ups 3 Cluster (155/103)   …rest 2:00, then… 8 rounds of: 10/8 Calories bike 4 Bar muscle-ups 2 Cluster (175/113)   For time (30:00 cap) †Levels: Intermediate/70+ Advanced: Same rep counts; pull-ups, clusters (135/93); chest-to-bar pull-ups, clusters (155/103) Beginner/70+ Scaled: 8/6 cal ski, 6 banded pull-ups or ring rows, 3 cluster (80/53); 8/6 cal bike, 4 banded pull-ups or harder ring rows, 2 cluster (95/63)     Post results and experiences in the commentsRead more

  Endurance†: 20/16 Calories skied 25 Burpee box jump overs (24/20″) 30/24 Calories rowed 35 Squats 40/32 Calories biked 45 Sit-ups 50 Double-unders   2 Rounds for time Compare to Wednesday, 26 November 2025 (30:00 cap)   †Levels: Intermediate/70+ Advanced: 15/12 cal ski, 20 burpee box jump overs (20/16″), 25/20 cal row, 30 squats, 35/28 cal bike, 40 sit-ups, 40 double unders or 100 single unders Beginner/70+ Scaled: 10/8 cal ski, 15 burpee box step-overs (20/16″), 20/16 cal row, 25 squats, 30/24 cal bike, 35 sit-ups, 30 double unders or 75 single unders     Post results and experiences in the commentsRead more