Conditioning: 3-person Team WOD* “Tombstone” 210 Double Unders 60 Plate-Facing Burpees 180 Wall-Ball Shots (20/14) at (10/9′) 60 Pull-ups 150 Deadlifts (135/93) 60 Sit-ups 120 Kettlebell Swings (53/35) 60 Box Jumps (24/20″) 90 Calories Rowed   For Time Compare to Friday, 22 March 2019 *Equal work required   Mobility: Pick one Pressing Pick one Squatting Pick one Running     Post time and experiences to commentsRead more

  Conditioning: Complete as many rounds and reps as possible in 10 minutes of: 10/8 Calories Rowed 20 meters Burpee Broad Jumps 30 Shoulder Touches 40 Double Unders   For Score   …rest 7 minutes, then… Complete as many rounds and reps as possible in 10 minutes of: 30 Speed Skips 10/8 Calories Biked 6 Knees-2-Elbows 4 Burpees 2 Strict Handstand Push-ups   For Score   Flexibility/Mobility: Revolved Seated Staff Reclined Spinal Twist Lying Hip Capsule Plow     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

  Conditioning: Complete as many rounds and reps as possible in 5 minutes of: 7 Toes-2-Bar 35 Double Unders   …rest 3 minutes, then… Complete as many rounds and reps as possible in 5 minutes of: 7 Strict Pull-ups 12 Calories Biked   For Total Score Compare to Monday, 06 November 2017   Strength: Clean 3-3-3 @ 70/75/80% 1-1-1 @ 85/90/92.5%   For quality and speed under the bar   Flexibility/Mobility: Barbell Shoulder smash – 1:30/side Barbell Quad Smash – 1:30/side Spinal Twist – 1:30/side     Post score, loads, and experiences to commentsRead more

  Endurance: Accumulate 300 calories on*: Assault Bike, Rower, and Ski Erg   For time *any combination two or three of the apparatuses   Skill work: Pick 2-3 skills from the Athletic Skill Sheet Flexibility: 10 Sit-ups to Straddle Right Side Straddle Left Side Straddle Middle Straddle First Rib Mobilization Banded Olympic Wall Squat     Post results and experiences to commentsRead more