Endurance: 1:00 Ski sprint for max meters 1:30 Rest   15 Rounds for max meters     Post results and experiences in the commentsRead more

Conditioning: Partner WOD, equal work NOT required Midwest Fall Classic 2025 WOD 1 “Block Party” 150m Run (together) 15 Burpees over sandbag (150/100) 15 Sandbag cleans (150/100) 15 Sandbag squats (150/100) 150m Run (together) 12 Burpees over sandbag 12 Sandbag cleans 12 Sandbag squats 150m Run (together) 9 Burpees over sandbag 9 Sandbag cleans 9 Sandbag squats 150m Run (together)   For time (10:00 cap)   *Levels Intermediate/70+ Adv: (100/70) sandbag  Beginner/70+ Scaled: 100m run, (70/50) sandbag, step overs permitted on burpees Midwest Fall Classic 2025 WOD 2 “Meet Me In The Middle” Partner A: 2 Rounds of: 9/7 Calories biked 7 Deadlifts (245/165) 5 Burpee box jump overs (30/24″)   Partner B: 15 Handstand push-ups 10 Single arm dumbbell hang snatches (70/50) 50-ft Overhead dumbbell lunges 10 Single arm dumbbell hang snatches 50-ft Overhead dumbbell lunges 25-ft Handstand walk   And then athletes perform: 25 Synchro toes-t0-bar   …And...Read more

Conditioning: 15/12 Calories Biked 12 Sit-up Slammers (14/10) 9 Back Squats (95/63)* 6 Behind-the-neck Shoulder Press (95/63) 3 Overhead Squats (95/63)   3 rounds for time (10:00 cap) *Must clean the floor, and place it on the back. **Levels Intermediate/70+ Adv: 12/9 cals, (80/53)/% based Beginner/70+ Scaled: 10/7 cals, (65/43)/% based   Strength: Overhead Squat 1-rep max Compare to Wednesday, 08 November 2023     Post results and experiences in the commentsRead more

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