Conditioning: 50 Double-unders 40 Wall-ball shots (20/14) @ (10/9′) 30 Box jump overs (24/20″) 20 Ground-to-overhead (135/93) 10 Burpee pull-ups 20 Ground-to-overhead (135/93) 30 Box jump overs (24/20″) 40 Wall-ball shots (20/14) @ (10/9′) 50 Double-unders   For time   Core/Accessory Work: 20 GHD sit-ups 25-ft Handstand walking 50-ft Double dumbbell farmer carry lunges 1:00 – 2:00 Rest   3 rounds for quality     Post results and experiences in the commentsRead more

Open Gym 1200-1330 AND 1700-1830 Unlimited members can use Open Gym to work on extra skills, build strength, or improve conditioning. All other members may use Open Gym to make up a missed programmed WOD.   MP Iron Club† Lift 1: Power Snatch Every 0:30, complete: 1 @ 80-85%   20 Sets for quality   Lift 2: Back Squat Every 2:30 complete: 5 @ 40% 5 @ 50% 5 @ 60% 5 @ 70% 5 @ 75% 5 @ 75% 5 @ 75% 5 @ 75% 5 @ 75%   For Quality Lift 3: Every 2:30 complete: 10 Ring dips*   4 Sets for quality *Goal is to complete 10 reps unbroken, but athlete may break up if needed. Core Work: 10 V-ups 30 Heel taps 10 Dip support leg raises on rings 100-ft Single-arm kettlebell farmer carry (right) 100-ft Single-arm kettlebell farmer carry (left)   4 Rounds for quality   †MP...Read more

Memorial Day 2025! Strong work everyone! Conditioning: 3-person team WOD* 3 rounds of: 30 Calorie row 12 Bar Muscle-ups   …rest 3:00, then… 3 rounds of: 30 Calorie row 15 Strict handstand push-ups   …rest 3:00, then… 3 rounds of: 12 Bar Muscle-ups 15 Strict handstand push-ups   For time (40:00 cap) *Equal work required     Post results and experiences in the commentsRead more

Endurance: Max calories in 10 minutes of: Bike, Ski, or Row* …rest 2 minutes, then repeat two more times, choosing a different machine each time   For total calories *Athletes must do each machine one time, but in whatever order they choose.     Post results and experiences in the commentsRead more

Today’s Memorial Day tribute WOD is dedicated to Dominic J. Hall. “Dom” passed from this live the join the Heavenly Father on Sept. 4, 2022, at the age of 33, of pancreatic cancer that was deemed a direct result of his service in the U.S. Marine Corps and Army Special Forces while serving during the Global War on Terror. Dom served in the Marine Corps, 3rd Force Recon Company in Afghanistan, and Bravo Company, 2nd Battalion, 19th Special Forces Group. He also served as a police officer for the Appleton Police Department in Wisconsin. He earned the ranks of Sergeant, Staff Sergeant, and an investigator for the drug unit and SWAT team sniper. He was known as someone committed to serving others and beloved by many. Dominic is survived by his wife, Jacole; sons Victor and Thorin; parents, Joseph and Bonnie; sister, Desiree; brother, Trevor; and many friends and family....Read more