Conditioning: As many rounds and reps as possible* in 8 minutes of: 2 Wall-ball shots (25/16) @ (10/9′) 4 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 4 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) 4 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 comments  Read more

We know you are having a great time in Alaska, but your Ape family is missing you, Gene! Excited to see you soon!   Conditioning: MPCF Board WOD “300” 25 Pull-Ups 50 Deadlifts (135/93) 50 Push-ups 50 Box Overs (24/20″) 50 Kettlebell Swings (53/35) 50 Thrusters (65/43) 25 Pull-Ups   For Time Compare to Wednesday, 27 September 2023 *Levels: 55+ Rx for the board: (115/73) deadlift, (20/16″) box, (45/30) kettlebell, (55/33) thrusters Intermediate/70+ Adv: weights same as 55+, 20 pull-ups, 40 reps of all other movements, then 20 pull-ups Beginner/70+ scaled: 16 pull-ups, 32 reps of all other movements, then 16 pull-ups; (95/63) deadlift, step-up allowed on box, (35/25) kettlebell, (45/23) thrusters     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: 1 Power Snatch ⇒ 1 Squat Snatch On a 1:30 clock: 1 Complex at 80% 5 Sets 1 Complex at 85-90% 5 Sets   Lift 2: Bench Press Take 15:00 to establish a 1-rm   For load   Lift 3: Box Back Squat On a 3:00 clock: 4 @ 40% 4 @ 50% 4 @ 60% 4 @ 70% 4 @ 75% 4 @ 75% 4 @ 80% 4 @ 80%   For Quality   Lift 4: Ring Dips On a 2:00 clock: 10-Reps*   3 Sets *Goal is for all 10 to be unbroken   †MP Iron Club programming will be available at both Open Gym times. It is designed...Read more

Conditioning: 60 Double-unders 45 Handstand push-ups 60 Double-unders 30 Box jumps (30/24″) 60 Double-unders 15 Wall-walks 60 Double-unders   For time (15:00 cap) *Levels Intermediate/70+ Advanced: 45 double-unders (or 90 single-unders), 30 handstand push-ups, 25 box jumps (24/20″), 10 wall-walks Beginner/70+ Scaled: 60 single-unders, 25 handstand pushups (or double dumbbell push-press, 20 box jumps (20/16″), 10 scaled wall-walks Core Work: 0:10 Hollow hold 0:50 Rest 0:20 Hollow hold 0:40 Rest 0:30 Hollow hold 0:30 Rest 0:40 Hollow hold 0:20 Rest 0:50 Hollow hold 0:10 Rest 1:00 Hollow hold   For quality   Mobility: Mobility video as a class     Post results and experiences in the commentsRead more

Strength: Deadlift Take 15-minutes to build to a heavy 3-rep max   For load   Conditioning: “Hang on Dude” Partner WOD, equal work 42-30-18 Deadlifts (295/183) Toes-to-bar Cals biked   For time (14:00 cap) WOD Courtesy of Midwest Fall Classic 2024 *Levels Intermediate/70+ Advanced: (245/153) deadlift Beginner/70+ Scaled: 36-24-14 reps, 60% deadlift (not to exceed 205/133), unanchored sit-ups     Post results and experiences to commentsRead more