Conditioning: Every minute on the minute, for 15 minutes, complete: 4 Double dumbbell deadlifts (2 x 70/50) 3 Double dumbbell hang power cleans 2 Double dumbbell shoulder to overhead 1 Devil press   For completion   *Levels Intermediate/70+ Adv: (2 x 50/35) dumbbells Beginner/70+ Scaled: (2 x 35/20) dumbbells   Mobility: GoWOD mobility video together as a class     Post results and experiences in the commentsRead more

Endurance: 1000m Run 1000m Ski 1000m Run 1000m Row   For time (20:00 cap)   Strength: Power Clean Every 2:00 on the minute: 4 @ 40% 3 @ 50% 3 @ 60% 2 @ 70% Then every minute on the minute: 1 @ 75% for 4 Sets 1 @ 80% for 3 Sets   For quality   *Levels Intermediate/70+ Adv: 800m Run, 800m Ski, 800m Run, 800m Row Beginner/70+ Scaled: 600m Run, 600m Ski, 600m Run, 600m Row     Post results and experiences in the commentsRead more

All smiles post workout! Conditioning: “Walk this Way” Partner WOD 10 Box jump overs (30/24) 25-ft Handstand walk 15 Wall ball shots (25/20) @ (10/9′) 25-ft Handstand walk   8 Rounds for time, partners alternate full rounds (15:00 cap) *Levels Intermediate/70+ Adv: (24/20″) box jump overs, 75-ft double dumbbell overhead carry (2 x 35/20), (20/14#) wall ball Beginner/70+ Scaled: (20/16″) box step overs, 75-ft double dumbbell overhead carry (2 x 25/10), (16/12#) wall ball   ….Rest to 23:00 on clock and then…   Take 7-minutes for both partners to establish a 1-rm on the following complex: 1 Clean ⇒ 1 Front squat ⇒ 1 Thruster ⇒ 1 Shoulder to overhead   For combined max load. Partners use one barbell. *Athletes may warm up the barbell in the rest, but must not begin the complex for score until the rest is complete   Both of the above WODs courtesy of Midwest...Read more

Conditioning: 800m Run 75-ft Front rack walking lunges (2 x 50/35) 6 Man-makers** 400m Run 75-ft Front rack walking lunges (2 x 50/35) 6 Man-makers 200m Run 75-ft Front rack walking lunges (2 x 50/35) 6 Man-makers   For time (25:00 cap)   *Levels Intermediate/70+ Adv: 600m/300m/200m run, (2 x 40/25) 5 man-makers  Beginner/70+ Scaled: 600m/300m/150m run, 50-ft walking lunges, 4 man-makers **Man-maker= push-up on dumbbells, dumbbell row with right arm, dumbbell row with left arm, dumbbell squat clean to overhead   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: Squat snatch Warm up to 80-85% and then…. Every minute on the minute, for 10 sets, complete 1 rep @ 80-85%   For quality   Lift 2: On an every 3-minute clock: Back Squat 12 @ 60% 8 @ 70% 4 @ 80% 8 @ 65% 12 @ 55%   For quality   Lift 3: On an every 3-minute clock: Bench Press 12 @ 60-65% 8 @ 70-75% 4 @ 80-85% 8 @ 65-70% 12 @ 55-60%   For quality   Core Work: Every minute on the minute, for 3 sets (9-minutes) complete: Minute 1: 10-15 GHD Sit-ups Minute 2: 0:30 Hollow hold Minute 3: 10-15 V-ups   For quality  ...Read more