Congratulations to Christa and Norka on their first comp! Strong work ladies!   Conditioning: Complete as many as possible in 10 minutes of: 300m Run 10 Toes-2-Bar 10m Handstand Walk 10 Weighted Box Step-ups (50/35)* @ (24/20”)   For Score *While holding a (50/35) DB in each hand   Strength: 10 rounds of: 4 Strict Pull-ups 3 Shoulder Press*   For max load *Each round, increase load   Mobility: Eye of the Needle – 1:00/side Reclined Spinal Twist – 1:00/side Hip Capsule – 1:00/side Overhead Distraction – 1:00/side     Post score, load, and experiences to commentsRead more

  Conditioning: Partner WOD Perform as many reps as possible in 45 seconds* at each station of: Burpees Synchronized Wall-ball shots (20/16) @ (12/10′) GHD Sit-up Wall-Ball tosses (8#) Synchronized Pull-ups Box Overs (20″) Synchronized One-arm Kettlebell Snatch Lunges (45/30) Calories Rowed …rest 1 minute   3 rounds for score Compare to Saturday, 15 October 2016 *45 seconds of work, 15 seconds to transition. Rest 1 minute between rounds. Only one partner at a time working at the Burpee, GHD, Box Over and Row. GHD Sit-up Wall-Ball tosses is performed with two GHD’s placed end to end. On partner take WB, lowers to touch ground with the ball. Sits up and tosses to partner, who then repeats movement. “Synchronized” requires athletes be at the top and bottom of each rep simultaneously.   Strength: Clean & Jerk 1-rep max Team Total 15:00 cap   Flexibility/yoga poses: Thread the Needle – 1:30/side Twisted...Read more

  Conditioning: Bike 1500m …then… 3 rounds of: 10 Deadlift (225/153) 10 Bar-Over-Burpees 20 Double Unders …then… Row 1000m …then… 3 rounds of: 10 Power Cleans (135/93) 10 Ring Dips 10 Alternating Dumbbell Snatches (50/35) …then… Bike 1500m   For Time   Mobility: Twisted Monkey – 1:30/side Reclined Spinal Twist – 1:30/side Pigeon – 1:30/side     Post time 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 A: Complete as many rounds and reps as possible in 8 minutes of: 12/8 Calories Rowed 8 Burpee Box Overs (24/20″) 8 GHD Sit-ups 24 Speed Skips   For Score   Strength: Front Squat 1 minute to complete 15 reps Front Squat @ (65/43) 1 minute rest 1 minute to complete 12 reps Front Squat @ (105/73) 1 minute rest 1 minute to complete 9 reps Front Squat @ (155/103) 1 minute rest 1 minute to complete 6 reps Front Squat @ (205/133) 1 minute rest 1 minute to complete max rep Front Squat @ (245/163)   For score Score is total number of front squats completed. If you successfully complete the 3 reps in the last minute, it becomes a max rep with the remaining time. NO RACKS. Bar must be cleaned from the floor.   Conditioning B: 12-9-6-3 rep rounds for time of: Pull-ups Sit-up Slammers...Read more