Conditioning: “Picking Daisies” 1000m Row 75 Sit-ups 50 Army T-Push ups 25 Russian Kettlebell Swings (97/62) 400m Run 30 Alternating Dumbbell Snatches (50/35) 20 Alternating Pistols 10  Muscle-ups   For Time Compare to Wednesday, 11 July 2018     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 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 Olympic 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: Perform 2 rounds of: 10 Burpees 15 V-ups 20/16 Calorie biked …rest 2:00,then… Perform 2 rounds of: 10 Burpees 15 Sit-up slammers (12/8) 20/16 Calories rowed   For time   Strength: Overhead Squat 10-rep max   For max load     Post results and experiences to commentsRead more

  Skill: Every minute on the minute perform Double Unders for 12 minutes Everyone starts with 1, then progress each minute with the following†: Beginner* add 1 rep Intermediate* add 3 reps Advanced* add 5 reps Elite* add 7 reps   For highest number completed †Repetitions must be connected/unbroken. If a given rep count is failed to be completed within the minute, athlete stays on that rep count the next minute(s) until it is successful or time expires. *Beginner level have completed 0-15 Double Unders unbroken *Intermediate level have completed 16-30 Double Unders unbroken, and can do 10+ consistently *Advanced level have completed 41-74 Double Unders unbroken, and can do 25+ consistently *Elite level have completed 75+ Double Unders unbroken, and can do 50+ consistently   Conditioning: Complete as many rounds and reps as possible in 15 minutes of: 100m Run 1 Man-Maker*(35/25)   For total Man-makers *Add 1 Man-maker each...Read more

  Conditioning: Option 1: 2019 Functional Fitness Games Open WOD 19.5 33-27-21-15-9 rep rounds of: Thrusters (95/65) Chest-2-bar pull-ups   For time See Masters and Scaled options HERE   Option 2: Complete as many rounds and reps as possible in 25 minutes of: 20 Calories rowed 10 Back squats* (135/93) 10 GHD Sit-ups 10 Wall-ball push-ups 10 Wall-ball shots (20/14) @ (10/9′)   For score * Must perform a clean, and then get the barbell into the back rack position to perform the back squats.   Flexibility: Half straddle Middle straddle Twisted Cross     Post results and experiences to commentsRead more