Endurance Skill: “6-Minute Row Test” Max meters rowed in 6 minutes   For total meters Compare to Tuesday, 16 February 2021   …rest 10:00, then… 5 rounds of: 20 Wall-ball shots (25/16) @ (10/9′) Rest 2:00   For time     Post results and experiences to commentsRead More

  Bring friends to any class this Wednesday for a free WOD!   Conditioning: Row 250m 21 Sumo Deadlift High Pull (115/73) Run 400m 21 Deadlifts (225/153) Row 750m 42 Sit-up Slammers (12/8) @ 2m Run 800m 21 Thrusters (115/73) Row 1500m 21 Kettlebell Swing (72/53)   For Time Use one bar. Adjust load as...Read More

Bring friends to any class this Wednesday for a free WOD!   Skill: 10 Lat activation pulls 10 Arch hollow swings on bar 20 Double unders Rest 2:00   4 sets for quality   Conditioning: MPCF Board WOD “Nancy” Run 400m 15 Overhead Squats (95/63)   5 rounds for time Compare to Monday, 10 August 2020...Read More

  Conditioning: MPCF Board WOD “1-mile run”   For time   Strength: Hang Power Clean 5 @ 25% 1RM 5 @ 35% 4 @ 45% 4 @ 55% 3 @ 65% 3 @ 75% 2 @ 80% 1 @ 85% 1 @ 85% 1 @ 85% 1 @ 85%   For quality under load  ...Read More

  Endurance: Stage 1: 10/8 Calories Row 0:30 Hollow hold 10/8 Calories Bike 0:30 Hollow hold 10/8 Calories Ski 0:30 Hollow hold 800m Run   Stage 2: 20/16 Calories Row 0:30 Low plank 20/16 Calories Bike 0:30 Low plank 20/16 Calories Ski 0:30 Low plank 600m Run   Stage 3: 30/24 Calories Row 0:30 Hollow...Read More

  Conditioning: Partner WOD 30-20-10 rep rounds* of: Pull-ups Wall-ball shot (20/14)@(10/9’) *Calories biked   …rest 2:00, then… 30-20-10 rep rounds* of: Meters of handstand walking GHD sit-ups *Calories rowed   For time and calories *While one partner is performing reps, the other partner performs specified monostructural movement for max calories. Equal work required on...Read More

  Conditioning: 10 Power snatches (135/93) 400m Run 15 Handstand push-ups 500m Row 20 GHD sit-ups 1200m Bike 30 Burpees-over-bar 400m Run 20 Double kettlebell thrusters (53/35) 500m Row 15 Chest to bar pull-ups 1200m Bike 10 Power Cleans (185/123)   For time …Rest 3:00… 1:00 Ski erg for max calories     Post results...Read More

Join MP to celebrate our Independence Day with a FREE WOD on Monday, July 5, 2021 at 0930!! Family and friends are welcome to join or cheer you on! There will only be one class time on Monday, July 5th.    Endurance: Every minute on the minute for 6-minutes* perform: 0:30 hard row for calories*...Read More

  Skill: 7 Ring rows w/ straps crossed 7 Perfect push-ups 1:00 rest   4 sets for quality   Conditioning: Complete as many rounds as possible in 15-minutes of: 1 Snatch (125/83)* 1 Pull-up* 5 Double unders*   For score *Each round, add 1 snatch, 1 pull-up, and 5 double unders     Post results...Read More

  Conditioning: MPCF Board WOD “Jerry” 1-mile Run 2k Row 1-mile Run   For Time Compare to Tuesday, 04 August 2020     Post results and experiences to commentsRead More