Join us this Saturday for “Murph Day”! There will be two class times for the WOD, 0730 and 0900. Sign up for the one you plan to attend.   Conditioning: Hero WOD “Kalsu”- Partner Version 100 Thrusters (135/93)   For time* (30:00 cap) *At the beginning of each minute, including at 0:00, perform 5 bar-facing burpees. Partners will alternate each minute. At the countdown of “3-2-1 GO!”, partner A starts by completing 5 burpees, then performs as many thrusters as possible for the remainder of the minute. At the end of the minute, partner A tags partner B, who then does 5 burpees followed by max reps thrusters for the remaining time in that minute. While one partner is working, the other rests. This cycle continues until the team has completed a total of 100 thrusters.     Post results and experiences in the commentsRead more

Conditioning: Partner WOD* 100-ft Handstand walk 80 Calories skied 60 Toes-to-bar 40 Burpee-box-overs (30/24”) 20 Chest-to-bar pull-ups   For time (20:00 cap) *Equal work, one working at a time, and tag between exercises   Strength: Pause* Overhead Squats 5-5-5-5-5-5   Build to a heavy set *Pause for a 3-second count at the bottom     Post results and experiences in the commentsRead more

Conditioning: 800m Run And then… 4 Rounds of: 10 Pull-ups 20 Push-ups 30 Squats And then… 800m Run   For time* (35:00 cap) *Wear a weight vest (20/14) if you have it     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: On a 1:30 clock: 1 Power Snatch ⇒ 1 Squat Snatch 1 Complex @ 65% 1 @ 65% 1 @ 65% 1 @ 65% 1 @ 65% 1 @ 70% 1 @ 70% 1 @ 70% 1 @ 70% 1 @ 70% 1 @ 75% 1 @ 75% 1 @ 75% 1 @ 75% 1 @ 75%   For quality   Lift 2: On a 4:00 clock: Barbell front rack walking lunges 50-ft (25-ft down and 25-ft back)   4 Sets for max load   Lift 3: On a 2:00 clock: 10 Ring dips*   4 Sets for quality *Goal is to perform each set unbroken   Core Work: Every minute...Read more

Conditioning: Partner WOD Complete as many rounds and reps, alternating exercises, in 4 minutes of: 25 Double Unders 10 Unanchored Sit-ups 10 Burpees …Rest 2 minutes, then… Complete as many rounds and reps, alternating exercises, in 4 minutes of: 3 Power Cleans to Overhead (75/53) 6 Goblet Squats (53/35) 9/6 Calories Rowed   For Score   Strength: Clean and Jerk 1-rep max Compared to Wednesday, 13 July 2022      Post results and experiences in the commentsRead more