Register to compete in the Big 3 Power Output Challenge hosted by Rogue!   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: Hang power clean ⇒ Squat clean Every 90 seconds, perform 1 sequence, increasing the load by (10/5) after every successful set. Start at ~20 % 1RM.   Build to heavy load   Lift 2: Shoulder Press Every 75 seconds, perform 2 reps, increasing the load by (10/5) after every successful set. Start at ~20 % 1RM.   Build to heavy load   Lift 3: Double dumbbell bench press Every 2:00, perform the following rep rounds, increasing the load after set until the 4’s, then do the same weight for all 3 sets… 10-8-6-4-4-4   Build to heavy...Read more

Thank you to our amazing TRU Challenge volunteers!!   Skill: 0:15 Handstand hold on wall straight into 0:15 handstand shoulder taps 1:00 Rest   4 Rounds for quality   Conditioning: 21-15-9-15-21 rep rounds of: Overhead squat (95/63) Calories biked * 5 Wall-walks after each round   For time (20:00 cap)   †Levels: Intermediate/70+ Advanced: 18-12-6-12-18 reps, (80/53), 4 wall-walks Beginner/70+ Scaled: 15-10-5-10-15 reps, (65/43), 3 scaled wall-walks     Post results and experiences in the commentsRead more

Endurance: 5-4-3-2-1 Minutes skied Minutes rowed   For max calories *Use clock on machines, no rest between transition     Post results and experiences in the commentsRead more

Strength: Thruster On an every 1:30 clock…. 2 @ 25% 2 @ 35% 2 @ 45% 2 @ 55% 2 @ 65% 2 @ 70% 2 @ 70% 2 @ 75% 2 @ 75% 1 @ 80% 1 @ 80% 1 @ 85%   Conditioning: As many rounds and reps as possible in 10-minutes of: 200m Row OR Ski* 1 Cluster** (125/83)   For score *Athlete may chose either row or ski every round and does NOT have to alternate each round. ** Add 2 clusters every round.   †Levels: Intermediate/70+ Advanced: 200m Row or Ski, (105/68) cluster Beginner/70+ Scaled: 150m Row or Ski, (85/58) cluster     Post results and experiences in the commentsRead more

  Conditioning: Partner WOD 1-mile run (together) …and then… 20 Rounds (alternating rounds) of: 4 Pull-ups 8 Push-ups 12 Squats …and then… 800m Run (together)   For time (35:00 cap)   †Levels: Intermediate/70+ Advanced: 1200m run together, rounds of 4 pull-ups, 8 push-ups, 12 squats, 600m run together Beginner/70+ Scaled: 1000m run together, rounds of 3 ring rows, 6 push-ups, 9 squats, 500m run together     Post results and experiences in the commentsRead more