Conditioning: Perform 1-minute at each station* for max calories or reps of: Ski Erg Alternating Pistols Row Ring Dips Bike Sit-ups Rest 1:30   4 rounds for total calories & reps *15 seconds between stations to rotate     Post results and experiences to commentsRead more

Strong work team for performing all 6 WOD’s in under 6 hours! Not sure if Congratulations of admittance to the insanity ward is in order?! 🙂 Strength & Conditioning: 10-9-8-7-6-5-4-3-2-1 Front Squats* 10-20-30-40-50-60-70-80-90-100 Double Unders   For Quality and Time *Perform 10 FSQ/10 DU’s. Now 9 FSQ/20 DU’s… and so on. Squat cleaning first rep is allowed. Weights at each rep count: 10 & 9: 50-55% 1RM clean 8 & 7: 60-65% 6 & 5: 70-75% 4 & 3: 80-85% 2 & 1: 90+%   Mobility: Quad smash Reclined spinal twist Couch stretch Calf smash     Post results and experiences to commentsRead more

Reminder: If you are planning to stay the whole time, it will be completed around 1400-1430. If you plan to just WOD at the normal class time, that will be just fine. 🙂   KO at MP 6-person Team competition (WOD’s courtesy of KO in the OK) We will be perform the “Scaled Division” WOD’s There will be a 30-45 minute rest period between each WOD. WOD 1: (18:00 cap) “Meet you in the middle”   WOD 2: (10:00 cap) “Clusters and Team Tri”   WOD 3: (15:00 cap) “Deceiving Synchronized Skills”   WOD 4: (17:00 cap) “What a Drag” (variation do to lack of equipment)* 60-48-36 Pull-ups 100-100-100 Double Unders 60′ Wheelbarrow *The other team members will perform the row as prescribed   WOD 5: (15:00 cap) “Synchronized DT”   WOD 6: (14:00 cap) Silver Scaled Final     Post results and experiences to comments  Read more

Sign up if you plan to participate in the MP competition the Saturday, 0900-1400’ish.   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   Skill: 200m Row* For Time *All out effort   Conditioning: “Sally’s surprise” AMCAP in 30-minutes* on: Bike, Rower, and/or Ski erg   For score *Whenever you hear the “Flower” song (“sally up”), stop AMCAP, and perform one of the following (Coach will decide): Push-ups, Leg Raises, Air Squats, or High/Low Planks. Upon, completion of song, resume AMCAP. Athlete can change apparatus or maintain the same after each time the song plays.     Post results and experiences to commentsRead more

Sign up if you plan to participate in the MP competition the Saturday, 0900-1400’ish.   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