Click HERE to register for Conquer the Gauntlet on Sept 12th! Conditioning: Partner WOD, equal work required 50-40-30-20-10 Rep rounds of: Calories biked Deadlifts (185/123) Kettlebell goblet squats (53/35)   For time (30:00 cap) †Levels: Intermediate/70+ Advanced: 40-32-24-16-8 reps ( 155/103) deadlift, (45/30) kettlebell Beginner/70+ Scaled: 32-24-18-12-6 reps ( 125/83) deadlift, (35/20) kettlebell     Post results and experiences in the commentsRead more

Click HERE to register for Conquer the Gauntlet on Sept 12th! Conditioning: Partner WOD* Part A: Max calories skied in 25 minutes   Part B (equal work required): 100 Double unders 60 Toes-to-bar 40 Box jumps (30/24”) 20 Squat snatches (155/103) 40 Chest-to-bar pull-ups 60 Kettlebell swings (97/62) 100 Crossover single unders   For scores (Total calories skied and total time to complete chipper)   *While one partner is working on Part B, the other is working on max calories on the skier. The partner working on Part B must come tag out the partner on the skier to switch. Once the chipper is complete, both partners may work on accumulating max calories on the skier until the 25 minutes are complete. †Levels: Intermediate/70+ Advanced: 80-50-30-16-30-50-80 rep count, (24/20″) box (70+ can step), (135/93) squat snatch (70+ can FSQ), PLU, (70/53) KBs Beginner/70+ Scaled: 70-40-30-20-30-40-70 rep count, (20/16″) box step-ups,...Read more

Click HERE to register for Conquer the Gauntlet on Sept 12th! Conditioning: Partner WOD, equal work required 10-20-10 Bar muscle-ups 20-30-20 Power cleans (185/123) 30-40-30 GHD Sit-ups 40-50-40 Wall-ball shots (20/14) @ (10/9′)   For time (25:00 cap) †Levels: Intermediate/70+ Advanced: Same reps as Rx, chest-to-bar PLU, (155/103) power cleans, break parallel GHD, WB shots (16/10) Beginner/70+ Scaled: 8-16-8 banded PLU or ring rows, 16-24-16 power cleans (125/83), 24-32-24 parallel GHD or Abmat butterfly sit-ups, 32-40-32 WB shots (12/8)     Post results and experiences in the commentsRead more

Click HERE to register for Conquer the Gauntlet on Sept 12th! 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: Power snatch On a 2:00 clock: 5 @ 30% 5 @ 40% 4 @ 50% 4 @ 60% 3 @ 65% 3 @ 70% 2 @ 75% 2 @ 75% 1 @ 80% 1 @ 80%   Lift 2: Bench Press On a 2:00 clock: 5 @ 30% 5 @ 40% 4 @ 50% 4 @ 60% 3 @ 65% 3 @ 70% 2 @ 75% 2 @ 75% 1 @ 80% 1 @ 80%   Lift 3: Pick one of the GSSP movements, perform the following (reps must be unbroken) On a 2:00 clock: 5-5-5-5-5   For quality   Core/Accessory: 100 Butterfly...Read more

Click HERE to register for Conquer the Gauntlet on Sept 12th! Endurance: 2000m Row …then… 30-20-10 Calories biked 300-200-100 Feet kettlebell farmer carry (2 x 70/53) …and finally… 25 Burpee pull-ups   For time (25:00 cap)   †Levels: Intermediate/70+ Advanced: 1600m row, 24-16-8 calories, (2 x 53/35) kettlebells, 20 burpee pull-ups Beginner/70+ Scaled: 1400m row, 20-10-5 calories, (2 x 40/25) kettlebells, 18 burpee pull-ups     Post results and experiences in the commentsRead more