Flashback to 2014!   Conditioning: Complete as many rounds and reps as possible in 25-minutes of: 10 Toes-2-Bar 20 Calories biked 30-ft Handstand Walking* 20 Alternating Pistols 10 Plate push-ups*   For Score *Scaled does 60-ft Bear crawls. Plate pu’s are performed with each hand on a 35# bumper plate, and the feet on a plate. The only thing allowed to touch is your chest to an abmat that is between the hand plates.   Mobility: Saddle sit Twisted cross Spine smash Overhead distraction     Post results and experiences to commentsRead more

  Conditioning: “Angry Girls” Buy-in: Run 1-mile …then… Time with Lola: 30 Double unders 20 Knees-2-elbows 10 Handstand push-ups Time with Nancy: 400m Run 15 Overhead squats (95/63) Time with Kelly: Run 400m 30 Box jumps (24/20″) 30 Wall-ball shots (20/14) @ (10/9′) Time with Helen: Run 400m 21 Kettlebell swings (53/35) 12 Pull-ups Time with Grace/Isabel: 20 Ground-2-overhead (95/63) …then… Sell-out: 30 Bar-over-burpees   For time     Post results and experiences to commentsRead more

  Conditioning: MPCF Board WOD “Jerry” 1-mile Run 2k Row 1-mile Run   For Time Compare to Wednesday, 25 July 2018   Or… MPCF Board WOD 5K Row   For time Compare to Friday, 18 December 2015   Or… 15K Bike   For time   Or… 5K Ski Erg   For time     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.Read more

  Strength & Conditioning: With a repeating clock, every 75 seconds perform 1 repetition of: Snatch, start at 20-25% 1-RM, adding (10/5) each round until failure …then, using the failed load, continue with: Clean, adding (10/5) each round until failure …then, using the failed load, continue with: Deadlift, adding (10/5) each round until failure*   For max load at each lift and total weight lifted *There will be a 45 minute time cap. If you reach the 44 minute mark, and haven’t hit max deadlift, perform max unbroken reps at final minute load. If your deadlift is over (400/300), go up by (20/10) for several rounds at first; and then return to (10/5) as you get 5-7 rounds from hitting max load.     Post results and experiences to commentsRead more