Choose a MP Board WOD “JT” 21-15-9 rep rounds of: Handstand Push-Ups Ring Dips Push-ups   For Time Compare to Feb 8 2012   OR   “Running Burpees” Run 200m 40 Burpees Run 400m 30 Burpees Run 600m 20 Burpees Run 800m 10 Burpees   For Time Compare to Tuesday, 20 May 2014     Post results and experiences to commentsRead more

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

General Warm-up: 2 rounds of: Run 200/Row 250 8 Spiders 7 T-Push-ups 8 V-ups 7 Deep squats 8 Shoulder press w/T’s …then… Ski 12/8 calories 20m Farmers carry 40 second D-ball rock 10 KB swings   Specific warm-up: 2 rounds of Burgener warm-up 7 Clean & Jerk (45/33) 5 Clean & Jerk (95/63) 3 Clean & Jerk (135/93) 2 Clean & Jerk (165/113) 1 Clean & Jerk (185/123)   Strength and Conditioning: 5 rounds of: 1 Clean & Jerk (185/123) 3 L-sit pull-ups 5 Ring dips Rest 3:00 50 Burpee box overs (24/20″) Rest 3:00 3 rounds of: 50 Double unders 15 Hang squat snatch (95/63)   For time (30:00 cap)     Post results and experiences to commentsRead more

General warm-up: 2 rounds of: Row 15/12 Calories 8 Spiders 7 T-Push-ups 8 V-ups 7 Deep squats 8 Shoulder press w/T’s …then… Ski 12/8 calories 20m Heavy Farmers carry 40m D-ball high carry 10 KB swings Bike 15/12 Calories Endurance: Partner bike/run* Run 400m Bike for max cals 12 rounds for time** *While one partner runs, other bikes, then switch, so each partner runs 6 times and bikes 6 times **take 1 sec off total time per total cals biked    If performing WOD solo: 6 rounds for time of: 400m run 1200m bike Skill: 5 sets of increasing load 5 weighted strict pull-ups     Post results and experiences to commentsRead more

Congratulations to Dr. Robert Hauger for getting his Functional Fitness MD-L1!!! General warm-up: Bike 2:00 10 Samsons 12 Hand-release push-ups 14 v-ups 14 Squats 12 Shoulder press w/T’s 10 Pull-ups Row 2:00 20m Lunges 10 PVC passovers 10 PVC windmills   Specific warm-up: 2 cycles of Burgener warm-up 7 Overhead squats (45/33) 5 Overhead squats (75/53) 3 Overhead squats (115/78) 3 Overhead squats (155/103)   Strength: Overhead Squats 5-5-5-5-5   For max load   Conditioning: 10 Toes-2-bar 15 Calories rowed 20 Wall-ball shots (25/16) @ (10/9′)   3 rounds for time     Post results and experiences to commentsRead more