Endurance: 1-mile Run 2000m Ski 2000m Row 4800m Bike   For time (40:00 cap)   †Levels: Intermediate/70+ Advanced: 1200m Run, 1600m Ski, 1600m Row, 3600m Bike Beginner/70+ Scaled: 800m Run, 1200m Ski, 1200m Row, 2400m Bike   Post results and experiences in the commentsRead More

Open Gym 1200-1330 AND 1700-1830 Unlimited members may use Open Gym to work on extra skills, strength, or 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: Pressing Snatch Balance 3 @ 20% 3 @ 25% 3 @ 30%   Lift 2:...Read More

  Conditioning: Partner WOD On a running clock… 4 rounds* of: 25 GHD sit-ups 20/16 Calories biked *Partner 1 does all GHD in round 1 while partner 2 simultaneously performs the bike, then partners switch for round 2, then again for round 3, and then again for round 4. …immediately into… 125-ft Worm lunges (150)...Read More

  Conditioning: As many rounds and reps as possible* in 8 minutes of: 2 Wall-ball shots (25/20) @ (10/9′) 2 Calories skied   For score *Add two reps to each exercise every round   …rest 3 minutes and then…   As many rounds and reps as possible* in 8 minutes of: 2 Burpees over rower...Read More

Today’s hero WOD is dedicated to U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, IN, assigned to 3d Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, CA, who was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by...Read More

Conditioning: 21-15-9 rep rounds of: Calories biked Double dumbbell thrusters (2 x 50/35) Abmat butterfly sit-ups   For Time (10:00 cap)   †Levels: Intermediate/70+ Advanced: Same rep counts; (2 x 40/30) dumbbells Beginner/70+ Scaled: 18-12-9 reps, (2 x 35/25) dumbbells Strength: On a 2:00 clock: 5 Box* back squats   8 Sets for max load *Box...Read More

  Endurance†: 20/16 Calories skied 25 Burpee box jump overs (24/20″) 30/24 Calories rowed 35 Squats 40/32 Calories biked 45 Sit-ups 50 Double-unders   2 Rounds for time Compare to Wednesday, 26 November 2025 (30:00 cap)   †Levels: Intermediate/70+ Advanced: 15/12 cal ski, 20 burpee box jump overs (20/16″), 25/20 cal row, 30 squats, 35/28 cal...Read More

    Conditioning: 800m Run for time …Rest until 10:00 on clock and then… 5 rounds of: 10 Kettlebell swings (97/62) 20-ft Handstand walk 15 Wall-ball shots (25/20) @ (10/9′) 20-ft Lunges   For time     Post results and experiences in the commentsRead More

Time to see what your 3-person team can do for “1776”!   Conditioning†: MPCF Board WOD “1776” 3-person Team* WOD Buy-in: 144 Cals biked …then… 132 Kettlebell swings (53/35) 132 Double-unders 132 Double Dumbbell Push Press (2x 50/35) 132 D-ball cleans (100/70) 132 Wall-ball shots (20/14)@(10/9′) 168 Burpees 132 Pull-ups 132 Box jump overs (20″)...Read More

Get your 3-person team together and join us this Saturday for “1776”!   Conditioning: Partner WOD 4 rounds for time of: 25-ft Synchro sandbag lunges (100/75) 15 Synchro burpees over sandbag   …rest 5:00, then…   10 Bar muscle-ups 50 Calories biked   4 rounds for time (35:00 total time cap)   †Levels: Intermediate/70+ Advanced: Synchro...Read More