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: MPCF Board WOD “Karen” 150 Wall-Ball Shots (20/14) @ (10/9′)   For Time Compare to Monday, 10 January 2010   Strength: Weighted Strict Pull-ups 3-3-3-3-3-3-3   For max load   Flexibility: Right leg Split Left leg Split Middle Split Back Arch     Post time, load, and experiences to commentsRead more

  Skill: Treadmill Sprints 200m rest 1:00 200m rest 1:00 400m rest 2:00 400m rest 2:00 200m rest 1:00 200m   For total sprint time   Conditioning: Complete as many rounds and reps as possible in 7 minutes of: 3 Ring Dips* 6 Kettlebell Swings (72/53)* 9 Abmat Sit-ups   For score *Rx+ do weighted ring dips (45/30) and KB’s at (97/62)   Mobility: Saddle Sit Low Dragon Butterfly     Post sprint time, score, and experiences to commentsRead more

Can you find what is abnormal about this picture? 😉   Strength: Back Squats 5 reps @ 70% 3 reps @ 80% Max reps at 90%   Conditioning: 5 Wall-Ball Shots (25/16) @ (11/10′) 10 Toes-2-Bar 15/12 Calories Rowed 30 Double Unders   4 rounds for time   Flexibility: Couch Stretch Calf Stretch Pike Stretch     Post load and reps, time, and experiences to commentsRead more

  Conditioning: Partner WOD* “Last minute changes” 800m Row 70 Wall-Ball Sit-up Throws (16/14/12)* at 5m 60 Plate-facing Burpees 200 Double Unders 60 One-arm alternating Kettlebell Lunges (53/35) 70 Wall-Ball Volleyball Throws (25/20/16) @ 8′ 800m Row   For Time Compare to Wednesday, 25 April 2018 *Equal work and only one partner working at a time throughout WOD. (A/B/C): A is male Rx, B is co-ed Rx, C is female Rx   …rest 3 minutes, then… As a partner team, find max calories biked in 5 minutes   For time and score   Flexibility/Mobility: Hip Capsule Stretch – 1:30/side Pike Stretch – 1:30 Quad Smash – 1:30/side Elevated Cat – 1:30/side     Post time, team total calories, and experiences to commentsRead more