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: Sotts Press On an every 2:00 clock: 4 reps   5 Sets for max load, building each set   Lift 2: Snatch On an every 2:00 clock: 3 @ 40% 3 @ 50% 3 @ 60% 3 @ 65% 3 @ 70% 2 @ 75% 2 @ 75% 2 @ 75% 2 @ 75% 2 @ 80% 2 @ 80% 2 @ 80% 2 @ 80%   For quality   Lift 3: Back Squat On an every 2:00 clock: 3 @ 50% 3 @ 60% 3 @ 65% 3 @ 70% 2 @ 75% 2 @ 75% 2 @ 75% 2 @ 75% 2 @ 80% 2 @ 80% 2 @...Read more

Conditioning: As many rounds and reps as possible in 7-minutes of the following: 5 Devils press (2x 50/35) 10 Wall-ball shots (20/14)@(10/9′) 15/12 Calories biked   For score   Strength: Shoulder Press Every 1:30, perform the following sets: 4 @ 50% 3 @ 60% 3 @ 70% 2 @ 78% 2 @ 83% 1 @ 88% 1 @ 93% 1 @ 98% 1 @ 101% …continue adding weight until failure   For max load Compare to 22 May 2023   Core Work: 8 Half taco + v-up 0:30/side plank 8 Tuck ups 0:30 Hollow hold   3 Rounds for quality     Post results and experiences to commentsRead more

Endurance: Partner WOD 2:00 Max distance* sled pull (225/153) 1:00 Rest 2:00 Max calories biked 1:00 Rest 2:00 Max distance* sandbag carry (100/75) 1:00 Rest 2:00 Max calories skied 1:00 Rest 2:00 Max burpees over rower 1:00 Rest 2:00 Max calories rowed 1:00 Rest   2 Rounds for total score *Every 5-ft = 1 point     Post results and experiences in the commentsRead more

Conditioning: As many rounds and reps as possible in 7:00 of: 2 Strict pull-ups 3 Squat cleans (135/93) 40 Speed skips …rest 3:00 and then… As many rounds and reps as possible in 8:00 of: 2 Chest-to-bar pull-ups 3 Squat cleans (155/103) 40 Crossover single-unders …rest 3:00 and then… As many rounds and reps as possible in 9:00 of: 2 Bar muscle-ups 3 Squat cleans (185/123) 40 Double-unders   For score(s)     Post results and experiences in the commentsRead more

Today’s Open Gym (1000-1130) cancelled. 0900 class is normal. Thank you and we apologize for any inconvenience! Conditioning: Partner WOD, equal work required, tag between exercises 80 Calories rowed 60 Box jump overs (30/24″) 40 Kettlebell goblet alternating lunges (72/53) 20 Strict pull-ups   For time …rest 5:00 and then…   80 Calories biked 60 Kettlebell swings (72/53) 40 Plate-facing burpees 20 Ring dips   For time     Post results and experiences in the commentsRead more