Conditioning: Complete as many rounds and reps as possible in 6 minutes of: 12/9 Calories skied 20 Push-ups   …rest 3:00, then…   Complete as many rounds and reps as possible in 6 minutes of: 12/9 Calories rowed 10 Alternating dumbbell snatches (70/50)   For scores (each and total)   Skill/Accessory Work: 5/side Kettlebell curtsy step downs* 5/side Single leg kettlebell deadlift crossover* 5/side Pistols   3 rounds* for quality *Athlete chooses to increase the weight each round or remain the same     Post results and experiences in the commentsRead more

Strength: Every 2:00 on the minute, perform 1 Hang squat clean ⇒ 1 shoulder to overhead 1 @ 25% 1 @ 35% 1 @ 45% 1 @ 55% 1 @ 65% 1 @ 75% 1 @ 85% 1 @ 90-95%   For quality   Conditioning: Partner WOD, alternating full rounds, tagging between rounds NOT  required  As many rounds and reps as possible in 9 minutes of: 1 Shoulder to overhead (215/143) 2 Bar muscle ups OR 1 burpee + 3 chest to bar pull-ups 3 Hang squat cleans (215/143) 4 Handstand push-ups   For score     Post results and experiences in the commentsRead more

Conditioning: “MP Galentine’s 2025” Partner WOD With a 1:30 work and 0:30 transition… Calories rowed Kettlebell swings (53/35) Box jump overs (24/20) Calories biked Sit-ups Devil presses (2 x 35/25)   2 Rounds for score *Partner A works for 0:45, then Partner B works for 0:45. Then both partners transition together to the next exercise. The Non-working partner rests while the other partner works.     Post results and experience to commentsRead more

Ladies, join us this Saturday at 5:30 pm for Galentine’s!   Conditioning: MPCF Board WOD 50/40 Calories bike   For time   …Rest 10:00-15:00 and then…   Conditioning (optional): Option 1: As many rounds and reps as possible in 8-minutes of: 8 Power snatches (75/53) 8 Bar-facing burpees   For score   Option 2: Pick one-two skills and spend 10:00 working on them   For quality     Post results and experiences to commentsRead more

Ladies, join us this Saturday at 5:30 pm for Galentine’s!   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:  Snatch On an every 1:00 clock: 1 @ 75% of 1-rm snatch 1 @ 75% 1 @ 75% 1 @ 75% 1 @ 75% 1 @ 80% 1 @ 80% 1 @ 80% 1 @ 80% 1 @ 80% 1 @ 85% 1 @ 85% 1 @ 85% 1 @ 85% 1 @ 85% 1 @ 90% 1 @ 90% 1 @ 90% 1 @ 90% 1 @ 90%   For quality   Lift 2: Every 3:00 on the minute Back Squat 25-ft Back rack walk 7 Back squats 25-ft Back rack walk   4 Sets, building in weight each...Read more