Old school from October 2014!   Conditioning: Complete as many rounds as possible in 6 minutes of: 20 Wall-ball Shots (20/14) @ 9′ 40 Double Unders   …Rest 3 minutes Complete as many rounds as possible in 5 minutes of: 10 Hang Power Cleans (135/95) 40 Speed Skips   …Rest 3 minutes Complete as many rounds as possible in 4 minutes of: 20 Toes-2-Bar 40 Singles   For Score Compare to Saturday, 29 November 2016   Strength: Deadlift 5   reps @ 60% 1RM 3   reps @ 70% 1+ reps @ 80%   For max reps at 80%   Mobility: Side Split – 1:00/leg Overhead Tissue Smash – 1:30/side Saddle Sit – 2:00 Spine Smash – 2:00     Post load and reps, score, and experiences to commentsRead more

“Before and After”   Conditioning: “Row in, Blast out” 1000m Row …then 3 rounds of: 9 Ring push-ups 15 GHD Sit-ups 21 Box Jumps (30/24″) …now 15 Body Blasters*   For Time *Body Blaster: 1 burpee, 1 pull-up, 1 knees-2-elbows = 1 repetition Compare to Tuesday, 04 October 2016   Strength: Push Press 3 reps @ 70% 3 reps @ 75% 2 reps @ 80% 2 reps @ 85% 1 rep @ 90% 1 rep @ 95% 1 rep @ 95%   For Quality   Flexibility/yoga poses: Thread the Needle – 1:00/side Twisted Monkey – 1:00/side Pigeon – 1:00/side Reclined Spinal Twist – 1:00/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

Fun with Jenga!   Conditioning: 10 rounds of: 10 Back Squats (135/93)* 100m Sprint Rest 30 seconds   For Time *must clean bar from ground and place in the back rack position   Flexibility: Olympic Wall Squat – 2:00 Middle Split – 1:30 Side Straddle – 1:00/side Twisted Cross – 1:00/side     Post time and experiences to commentsRead more

  Skill: MPCF Board WOD Row 500m For Time   Conditioning: “Hammer Time”  15 Chest-2-Bar Pull-ups 25 Burpees 35 Front Squats (75/53) 45 Double Unders 45 Calories Rowed 35 Sit-ups 25 Push Press (75/53) 15 Lateral Bar Jumps*   For Time *Jumping over the bar both directions equal 1 Compare to Tuesday, 21 February 2017     Flexibility/Mobility: Right side straddle – 1:00 Left side straddle – 1:00 Center straddle – 1:00 Butterfly – 1:00 Pike – 1:00   2 rounds for quality     Post times, loads, and experiences to commentsRead more