Conditioning: MPCF Board WOD MPCF Partner Board WOD “Giddy up” 50 Burpee buy-in (as a team, 25 each) for time After team is done, rest 3 minutes then start the main WOD First… 200 meter Shuttle Sprints x 6 Next… 4 rounds (alternating partners each round, 2 rounds each): 12 Toes-2-Bar 12 Handstand Push-ups Then… 200 meter Rowing Sprints x 6 Followed by… 4 rounds (alternating partners each round, 2 rounds each): 12 Pull-ups 12 Overhead Squats (95/63) Lastly… 120 meter Human Wheel Barrel   For Time Compare to Saturday, 24 October 2015 Notes: This is a partner WOD. In all exercises, except the wheel barrel, ONLY one partner working at a time. The Burpee buy-in is a team total, 25 each. Perform the run and row as relays; person A does 200m, tags person B to do 200m, and then repeat. Throughout all exercises, partners must perform equal work. In...Read more

  Conditioning: Partner WOD Complete as many rounds and reps as possible in 7 minutes of: Row 100m 2 Handstand Push-ups 4 Chest-2-Bar Pull-ups 6 Burpees 8 Slammers (12/8) @ 2m   For Score (Row is worth 2 points)   Strength: Hang Power Clean 1-rep Max   For max load Compare to Wednesday, 26 August 2020     Post results and experiences to commentsRead more

Open Gym 1200-1330 For all UNLIMITED members   MP Iron Club 1730-1900 MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic and power lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*. A wide variety of accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your lifts, this class is for you!   *Private lessons are available to teach these lifts if knowledge and/or application is lacking.     Post results and experiences to commentsRead more

Conditioning: 500m Row 13 Ring dips 14 Sumo deadlift high-pull* 15 Handstand push-ups 16 Thusters* 16 Alternating pistols 15 Pull-ups 14 Snatches* 13 Burpees-over-bar 500m Row   For time (12:00 cap) *all lifts are same load (75/53) Compare to Wednesday, 14 October 2020   Strength: Deadlift 9@25% of your 1-rm deadlift 8@35% 7@45% 6@55% 5@65% 3@75% Max reps@80%   For max reps and quality     Post results and experiences to commentsRead more

Endurance: 15:00 Row @ 90% of 6-min row pace …Rest 5:00 then… 15:00 Bike @ 90% of 6-min bike pace   For pacing quality See “6 min row test” here Tuesday, 16 February 2021 See “6 min bike test” here Tuesday, 06 April 2021     Post results and experiences to commentsRead more