Conditioning: Partner WOD Complete as many rounds and reps as possible in 8 minutes of: (alternate exercises) 15/12 Calories skied 8 Sandbag cleans (100/75) 100-ft Sandbag bear hug carry (same for all levels)   For score *Levels Intermediate/70+ Adv: 12/9 cals, 6 cleans (75/50) Beginner/70+ Scaled: 10/7 cals, 6 cleans (50/30)   Rest 3:00, then… Complete as many rounds and reps as possible in 8 minutes of: (alternate exercises) 50 Double unders 10 Alternating dumbbell snatches (70/50) 10 Goblet squats (70/50)   For score *Levels Intermediate/70+ Adv: 25 double unders or 75 singles, 8 alt. snatches (50/35), 8 goblet squats Beginner/70+ Scaled: 15 double unders or 45 singles, 8 alt. snatches (35/20), 8 goblet squats   Rest 3:00, then… Complete as many rounds and reps as possible in 8 minutes of: (alternate exercises) 15/12 Calories biked 10 Burpees 5 Wall-walks   For score *Levels Intermediate/70+ Adv: 12/9 cals, 8...Read more

  Conditioning: 21-15-9 rep rounds* of: Kettlebell swings (72/53) Plate-facing burpees Handstand push-ups GHD Sit-ups Overhead squats (105/73)   For time (20:00 cap)   *Levels Intermediate/70+ Adv: 18-12-6 rep rounds, (62/45) KBs, (85/58) OHS/% based OHS on board Beginner/70+ Scaled: 15-10-5 rep rounds, (53/35) KBs, % based OHS on board     Post results and experiences in the commentsRead more

  Conditioning: Partner WOD* 2 Min AMCAP row   Rest 2 min, then… Complete as many reps as possible in 7:00 (equal work) of: 10 Pull-ups 20 GHD sit-ups 10 Wall-walks 20 Line-facing-burpees   Rest 2 min, then… 2 Min AMCAP ski   Rest 2 min, then… Complete as many reps as possible in 9:00 (equal work) of: 10 Pull-ups 20 GHD sit-ups 10 Wall-walks 20 Line-facing-burpees   Rest 2 min, then… 2 Min AMCAP bike   Rest 2 min, then… 3 rounds for time of: 10 Pull-ups 20 GHD sit-ups 10 Wall-walks 20 Line-facing-burpees   For total calories, total reps, and time *Levels Intermediate/70+ Adv: 8-16-8-16 rep count each set Beginner/70+ Scaled: 6-12-6-12 rep count each set     Post results and experiences in the commentsRead more

  Conditioning: MPCF Board WOD “True Grit” 2,000/1,600m Row*   For time *At the 1-minute mark, begin: Death by Thrusters (95/63) With a running clock, start the row. At the 1-minute mark, get off the rower, do one thruster, and resume rowing until the 2-minute mark. At that point, get off the rower, do two thrusters, and resume rowing until the 3-minute mark, do three thrusters, etc., until the 2K row is complete – or until you can fail to complete the specified number of thrusters before the start of the next minute. Compared to Friday, 15 October 2021 *Levels Intermediate/70+ Adv: 1700/1400m Beginner/70+ Scaled: 1400/1100m   Post results and experiences in the commentsRead more

  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: Every 2:00, perform one cycle of: Hang Power Snatch ⇒ Hang Squat Snatch Start with an empty bar, increasing 5-10 lbs each cycle until a successful heavy cycle is achieved. Then, repeat that load for 3 more cycles.   For quality   Lift 2: Every 2:30, perform 1 set of: 5 Below Parallel Box Back Squats Start at 20%, perform two cycles, then increase by 10% and repeat this process until you reach 70%, then perform three cycles at 70%.   For quality   Lift 3: Every 2:00, perform 1 set of the following: Bench Press 8 @ 35% of 1-RM 6 @ 45% 5 @ 55% 4 @ 60%...Read more