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: 1 Power Snatch ⇒ 1 Squat Snatch On a 1:30 clock: 1 Complex at 80% 5 Sets 1 Complex at 85-90% 5 Sets   Lift 2: Bench Press Take 15:00 to establish a 1-rm   For load   Lift 3: Box Back Squat On a 3:00 clock: 4 @ 40% 4 @ 50% 4 @ 60% 4 @ 70% 4 @ 75% 4 @ 75% 4 @ 80% 4 @ 80%   For Quality   Lift 4: Ring Dips On a 2:00 clock: 10-Reps*   3 Sets *Goal is for all 10 to be unbroken   †MP Iron Club programming will be available at both Open Gym times. It is designed...Read more

Conditioning: 60 Double-unders 45 Handstand push-ups 60 Double-unders 30 Box jumps (30/24″) 60 Double-unders 15 Wall-walks 60 Double-unders   For time (15:00 cap) *Levels Intermediate/70+ Advanced: 45 double-unders (or 90 single-unders), 30 handstand push-ups, 25 box jumps (24/20″), 10 wall-walks Beginner/70+ Scaled: 60 single-unders, 25 handstand pushups (or double dumbbell push-press, 20 box jumps (20/16″), 10 scaled wall-walks Core Work: 0:10 Hollow hold 0:50 Rest 0:20 Hollow hold 0:40 Rest 0:30 Hollow hold 0:30 Rest 0:40 Hollow hold 0:20 Rest 0:50 Hollow hold 0:10 Rest 1:00 Hollow hold   For quality   Mobility: Mobility video as a class     Post results and experiences in the commentsRead more

Strength: Deadlift Take 15-minutes to build to a heavy 3-rep max   For load   Conditioning: “Hang on Dude” Partner WOD, equal work 42-30-18 Deadlifts (295/183) Toes-to-bar Cals biked   For time (14:00 cap) WOD Courtesy of Midwest Fall Classic 2024 *Levels Intermediate/70+ Advanced: (245/153) deadlift Beginner/70+ Scaled: 36-24-14 reps, 60% deadlift (not to exceed 205/133), unanchored sit-ups     Post results and experiences to commentsRead more

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