MPCF Hero Board WOD† “9/11 Tribute” 2001m Run* 11 Box Jumps (30/24″) 11 Thrusters (125/83) 11 Chest-to-Bar Pull-ups 11 Power Cleans (175/118) 11 Handstand Push-ups 11 Kettlebell Swings (72/53) 11 Toe-to-Bar 11 Deadlifts (170/113) 11 Push Jerks (110/73) 2001m Row*   For time Compare to Monday, 09 September 2024   †Levels: Intermediate/70+ Advanced/55+ for board:...Read More

We had a blast with the Conquer the Gauntlet crew on Saturday!   Conditioning†: On a 12:00 clock… 35/28 Calories ski 35/28 Calories bike 25 Chest to bar pull-ups 10 Bar muscle-ups Max line-facing burpees in the remaining time   For score †Levels: Intermediate/70+ Advanced: 30/24 calories, 25 pull-ups, 10 chest-to-bar Beginner/70+ Scaled: 20/16 calories,...Read More

Saturday class is canceled this week due to Conquer the Gauntlet. Register for the 0930 start time for Conquer the Gauntlet HERE!   Conditioning: Partner WOD (equal work) 4 rope climbs (13’) 100-ft Mixed Lunges* (2 x 50/35) 400m Run 40 Breakup burpees*   3 rounds for time (30:00 cap) *Mixed lunge has one DB...Read More

Saturday class is canceled this week due to Conquer the Gauntlet. Register for the 0930 start time for Conquer the Gauntlet HERE!   Conditioning: 10 Kettlebell swings (72/53) 25-ft Handstand walk 12/9 Calories bike 15 GHD sit-ups 12/9 Calories bike 25-ft Handstand walk 10 Kettlebell goblet squats (72/53)   2 rounds for time (10:00 cap)...Read More

Class at 0900 only today. See you for some “Labor”!!   “Laborious” Partner WOD* 50 Calories skied 60 Stationary barbell lunges (95/63) 70 Double unders 80 Pull-ups 90 Bar-over-burpees 100 Calories rowed* 90 Sit-ups 80 Hang squat cleans (95/63) 70 Crossover single unders 60 Kettlebell swings (72/53) 50 Calories biked   For time *Equal work,...Read More

We know you are having a great time in Alaska, but your Ape family is missing you, Gene! Excited to see you soon!   Conditioning: MPCF Board WOD “300” 25 Pull-Ups 50 Deadlifts (135/93) 50 Push-ups 50 Box Overs (24/20″) 50 Kettlebell Swings (53/35) 50 Thrusters (65/43) 25 Pull-Ups   For Time Compare to Wednesday,...Read More

Conditioning: 60 Double-unders 45 Handstand push-ups 60 Double-unders 30 Box jumps (30/24″) 60 Double-unders 15 Wall-walks 60 Double-unders   For time (15:00 cap) *Levels Intermediate/70+ Advanced: 45 double-unders (or 90 single-unders), 30 handstand push-ups, 25 box jumps (24/20″), 10 wall-walks Beginner/70+ Scaled: 60 single-unders, 25 handstand pushups (or double dumbbell push-press, 20 box jumps (20/16″),...Read More

Strength: Deadlift Take 15-minutes to build to a heavy 3-rep max   For load   Conditioning: “Hang on Dude” Partner WOD, equal work 42-30-18 Deadlifts (295/183) Toes-to-bar Cals biked   For time (14:00 cap) WOD Courtesy of Midwest Fall Classic 2024 *Levels Intermediate/70+ Advanced: (245/153) deadlift Beginner/70+ Scaled: 36-24-14 reps, 60% deadlift (not to exceed...Read More

Conditioning: Partner WOD, equal work NOT required Midwest Fall Classic 2025 WOD 1 “Block Party” 150m Run (together) 15 Burpees over sandbag (150/100) 15 Sandbag cleans (150/100) 15 Sandbag squats (150/100) 150m Run (together) 12 Burpees over sandbag 12 Sandbag cleans 12 Sandbag squats 150m Run (together) 9 Burpees over sandbag 9 Sandbag cleans 9...Read More

Conditioning: Partner WOD (alternate exercises) As many rounds as possible in 12 minutes of: 4 Strict handstand push-ups 8 V-ups 12 Double kettlebell front squats (2 x 53/35)   …Rest 4:00 and then   As many rounds as possible in 12 minutes of: 4 Bar muscle-ups 8 GHD Sit-ups 12 Double kettlebell front rack alternating...Read More