Rest Day     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!     Post experiences to comments *Private lessons are available to teach these lifts if knowledge and/or application is lacking.     Post results and experiences to commentsRead more

Conditioning: 1000m row 30 Devil presses (50/35) 750m row 40 Double dumbbell power cleans* (50/35) 500m row 50 Double dumbbell thrusters (50/35)   *For DB power cleans, one head of DBs touch the floor to start the rep, then one head of the DBs touch the shoulder with elbow in front of mid-line   For Time (25 min time cap)     Post results and experiences to commentsRead more

General Warm-up: 2 rounds: Run 200m 8 Samsons 8 Hand release push-ups 8 Sit-ups 8 Pause squats (3 seconds) 8 Ring rows 8 Shoulder press w/ T then… 2 rounds: Bike 1:00 10m Frankenstein walk 10m Quad pulls 10 Jumping jacks Endurance: As many calories as possible on assault bike in 20 minutes* *Please post/record your total calories as we will use this number for a subsequent WOD.     Post results and experiences to commentsRead more

General Warm-up: Run 400m/Row 500m/Bike 2:00 10 Spiders 12 T push-ups 14 Half tacos 14 Squats 12 Shoulder press w/T’s 10 Ring rows Run 200m/Row 250m/Bike 1:00 20m Overhead KB waiter walk (each arm) 10 KB swings 10 Burpees 10 PVC passovers 10 PVC windmills 10 PVC front squats   Specific Warm-up: 2 rounds Burgener warm-up with PVC 8 Clusters (45/33) 6 Clusters (75/53) 4 Bar facing burpees 4 Clusters (95/63) 3 Bar facing burpees 3 Clusters (115/73) 2 Bar facing burpees   Conditioning: Every 12 minutes, for 3 sets complete* 15-12-9 rep rounds of Clusters (115/73)** Bar facing burpees *8 min cap each set, rest in remaining time until the next 12 min mark.  Each set starts back over at the 15-12-9 rep scheme. **A cluster is a squat clean into a thruster.  Each cluster starts from the ground.   For time on each set.   Post results and...Read more

This WOD is dedicated to Sergeant Craig Johnson of the Tulsa Police Department. Sgt Johnson was shot multiple times during a traffic stop on the morning of June 29, and later succumbed to his wounds on June 30, 2020.  Johnson was a member of the Tulsa Police Department for 15 years.  Prior to his passing, he was awarded the Tulsa Police Department Purple Heart. He will be missed by all that knew and loved him.  Sgt Johnson is survived by his wife, Kristi Johnson; sons, Connor and Clinton Johnson; parents, Clyde and Cheryl Johnson; numerous other relatives, friends and hundreds of his brothers and sisters with the Tulsa Police Department.   Sgt Craig Johnson Hero WOD: 15 Rounds of* 3 Deadlifts (1/2 body-weight) 3 Power cleans (1/2 body-weight) 3 Front squats (1/2 body-weight) 3 Bar over burpees 3 Handstand push-ups 3 Devil presses (50/35) 3 Box jump overs (24/20) 19...Read more