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

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: 15/12 Calories Biked 12 Sit-up Slammers (14/10) 9 Back Squats (95/63)* 6 Behind-the-neck Shoulder Press (95/63) 3 Overhead Squats (95/63)   3 rounds for time (10:00 cap) *Must clean the floor, and place it on the back. **Levels Intermediate/70+ Adv: 12/9 cals, (80/53)/% based Beginner/70+ Scaled: 10/7 cals, (65/43)/% based   Strength: Overhead Squat...Read More

Conditioning: Every minute on the minute, for 15 minutes, complete: 4 Double dumbbell deadlifts (2 x 70/50) 3 Double dumbbell hang power cleans 2 Double dumbbell shoulder to overhead 1 Devil press   For completion   *Levels Intermediate/70+ Adv: (2 x 50/35) dumbbells Beginner/70+ Scaled: (2 x 35/20) dumbbells   Mobility: GoWOD mobility video together...Read More

All smiles post workout! Conditioning: “Walk this Way” Partner WOD 10 Box jump overs (30/24) 25-ft Handstand walk 15 Wall ball shots (25/20) @ (10/9′) 25-ft Handstand walk   8 Rounds for time, partners alternate full rounds (15:00 cap) *Levels Intermediate/70+ Adv: (24/20″) box jump overs, 75-ft double dumbbell overhead carry (2 x 35/20), (20/14#)...Read More

Conditioning: 800m Run 75-ft Front rack walking lunges (2 x 50/35) 6 Man-makers** 400m Run 75-ft Front rack walking lunges (2 x 50/35) 6 Man-makers 200m Run 75-ft Front rack walking lunges (2 x 50/35) 6 Man-makers   For time (25:00 cap)   *Levels Intermediate/70+ Adv: 600m/300m/200m run, (2 x 40/25) 5 man-makers  Beginner/70+ Scaled:...Read More

  Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by...Read More

Conditioning: Partner WOD, equal work required On a running clock…. From 0:00 to 10:00 complete…. 30 Squat cleans (185/123) Max calories row in remaining time For score   …rest from 10:00 to 13:00 and then… From 13:00 to 23:00 complete… 30 Squat snatches (155/103) Max burpees over bar in remaining time For score   …rest...Read More

Skill: Every minute on the minute, for 3 rounds (9-minutes): Minute 1: 8 Scapular pull-ups + 8 kip swings Minute 2: 3-6 Strict pull-ups Minute 3: 2-4 Kipping chest-to-bar or chin-over-bar pull-ups   For quality   Conditioning: As many rounds as possible in 5-minutes of the following: 400m run and then… 2-4-6-8… Bar muscle ups...Read More