Register for the 2020 Functional Fitness Games Open, Click HERE   General Warm-up: 2 rounds for quality: Run 200m 6 Spiders 8 T-Push-ups 10 Sit-ups 10 Squats 8 Shoulder press w/T’s 6 Pull-ups Row 200m   Specific Warm-up: 5 Kettlebell swings 5 Wall-ball shots 4 Box jumps 4 Power cleans 3 Thrusters 3 Overhead squats   3 rounds, increasing loads each round   Conditioning: “Time with the Girls” Angie’s House 20 Pull-ups 20 Push-ups 20 Sit-ups 20 Squats   Helen’s House 400m Run 21 Kettlebell swings (53/35)(45/30) 12 Pull-ups   Fran’s House 15 Thruster (95/63)(80/53)   Nancy’s House 400m Run 15 Overhead squats (95/63)(80/53)   Grace/Isabel’s House 20 Ground-to-overhead (135/93)(115/73)   Kelly’s House 400m Run 30 Box jumps (24/20″)(20/16”) 30 Wall-ball shots (20/14)(16/10) @ (10/9′)   For time (30:00 cap) Compare to Saturday, 22 June 2019   Instructions: Each athlete uses only one bar. Increase load as needed.     Post...Read more

Register for the 2020 Functional Fitness Games Open, Click HERE   Conditioning: Partner WOD Part 1: With a 12-minute cap: 2ooom Blind row* 20 Synchronized burpees-over-bar 20 Synchronized toes-2-bar …rest 2:00, then… Part 2: With a 6:00 cap: 5-10-15 rep rounds† of: Pull-ups Thrusters (95/65) …rest 2:00, then… Part 3: 5:00 to find 1-RM hang squat clean …rest 2:00, then… Part 4: With a 9:00 cap: 2 x 200m Sprints 100 Speed skips 50 Dumbbell snatches (50/35) 2 x 150m Sprints 50 Double unders 30 Dumbbell snatches …rest 2:00, then… Part 5: 10-8-6-4 rep rounds of: Partner deadlift (315/265/215) Bar muscle-ups   For time Equal work required. One at a time working, except during synchro and hang squat cleans. *Partners switch every 250m. Partners can only cay “switch” when the rowing partner reaches their given distance. †Perform this section as “follow the leader”. Partner A does 5 Pull-ups, B does...Read more

Register for the 2020 Functional Fitness Games Open, Click HERE   Conditioning: MPCF Board WOD “Barbara” 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats   rest 3:00 between rounds   5 rounds for time* Compare to Wednesday, 20 November 2013 *12:00 rest time is not included in posted time     Post results and experiences to commentsRead more

Register for the 2020 Functional Fitness Games Open, Click HERE   Rest Day     No MP Iron Club this week.Read more

Register for the 2020 Functional Fitness Games Open, Click HERE   Conditioning: 14 Plate burpees 14 Sandbag Zercher squats (70/40) 14 Handstand push-ups 14 Alternating pistols 400m run   4 rounds for time     Post results and experiences to commentsRead more