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: Sandbag walking lunges* Every 3:00 complete: 25-ft down and 25-ft back   4 sets for max load *Sandbag must be placed on the shoulder. Must switch shoulders after 25 ft.   Lift 2: Strict pull-ups* Every 1:30 complete 4 Reps   10 Sets for quality *The athlete may choose to do weighted strict pull-ups   Lift 3: On an every 3-minute clock: Double Dumbbell Thrusters 18-15-12-9-6 rep rounds*   For quality and load. The goal is for all reps to be unbroken. *Increase the load each round   Core Work: 15 GHDs to parallel while holding a weight plate 30 Kettlebell Russian twists 0:45 Low plank   3 rounds for quality...Read more

Conditioning: Partner WOD (alternate exercises) As many rounds as possible in 12 minutes of: 4 Strict handstand push-ups 8 V-ups 12 Double kettlebell front squats (2 x 53/35)   …Rest 4:00 and then   As many rounds as possible in 12 minutes of: 4 Bar muscle-ups 8 GHD Sit-ups 12 Double kettlebell front rack alternating stationary lunges (2 x 53/35)   For score   *Levels Intermediate/70+ Advanced: kipping handstand push-ups, (2 x 45/30 kettlebells), chest-to-bar pull-ups Beginner/70+ Scaled: double kettlebell push press, (2 x 35/20 kettlebells), parallel GHD, chin over bar pull-ups or ring rows     Post results and experiences in the commentsRead more

Conditioning: Every minute on the minute, for 15 minutes, complete: 4 Double dumbbell deadlifts (2 x 70/50) 3 Double dumbbell hang power cleans 2 Double dumbbell shoulder to overhead 1 Devil press   For completion   *Levels Intermediate/70+ Adv: (2 x 50/35) dumbbells Beginner/70+ Scaled: (2 x 35/20) dumbbells   Mobility: GoWOD mobility video together as a class     Post results and experiences in the commentsRead more

Endurance: 1000m Run 1000m Ski 1000m Run 1000m Row   For time (20:00 cap)   Strength: Power Clean Every 2:00 on the minute: 4 @ 40% 3 @ 50% 3 @ 60% 2 @ 70% Then every minute on the minute: 1 @ 75% for 4 Sets 1 @ 80% for 3 Sets   For quality   *Levels Intermediate/70+ Adv: 800m Run, 800m Ski, 800m Run, 800m Row Beginner/70+ Scaled: 600m Run, 600m Ski, 600m Run, 600m Row     Post results and experiences in the commentsRead more

All smiles post workout! Conditioning: “Walk this Way” Partner WOD 10 Box jump overs (30/24) 25-ft Handstand walk 15 Wall ball shots (25/20) @ (10/9′) 25-ft Handstand walk   8 Rounds for time, partners alternate full rounds (15:00 cap) *Levels Intermediate/70+ Adv: (24/20″) box jump overs, 75-ft double dumbbell overhead carry (2 x 35/20), (20/14#) wall ball Beginner/70+ Scaled: (20/16″) box step overs, 75-ft double dumbbell overhead carry (2 x 25/10), (16/12#) wall ball   ….Rest to 23:00 on clock and then…   Take 7-minutes for both partners to establish a 1-rm on the following complex: 1 Clean ⇒ 1 Front squat ⇒ 1 Thruster ⇒ 1 Shoulder to overhead   For combined max load. Partners use one barbell. *Athletes may warm up the barbell in the rest, but must not begin the complex for score until the rest is complete   Both of the above WODs courtesy of Midwest...Read more