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: All reps the same as adv., (24/20″) box jumps, (105/78) thruster, (145/93) power cleans, (62/45) kettlebell, (140/88) deadlift, (95/63) push jerks Beginner/70+ Scaled: 1000m run, 1001m row, (20/16″) box step-ups, (85/58) thruster, (125/83) power cleans, (53/35) kettlebell, (120/78) deadlift, (80/53) push jerks   *It is the athlete’s choice to run or row at the beginning, and then do the other at the end. Athletes use only one bar. The weight needs to be changed to match each lift. The workout is symbolic of the US terrorist attacks of September 11, 2001. The 2001 meter row...Read more

Conditioning: 1:00 Bike sprint for max calories 1:30 Rest   15 Rounds for total calories     †Levels: Intermediate/70+ Advanced:  Beginner/70+ Scaled:     Post results and experiences in the commentsRead 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, 25 ring rows, 10 jumping pull-ups or strict banded pull-ups   Strength: 1 Snatch pull ⇒ 1 snatch high pull ⇒ 1 power snatch 1 complex every 1:30: @ 40% @ 50% @ 60% @ 70% @ 75% @ 75% @ 80% @ 80%   For quality     Post results and experiences in the commentsRead more

Saturday’s classes are canceled due to Conquer the Gauntlet. See you at the start line!!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 in the overhead position, and the other in the farmer carry hold. Breakup burpees consists of one partner holding a low plank, with the other partner performs a lateral burpee next to their partner and then jumps over their partner’s glutes. (Two foot takeoff required for advanced level.) †Levels: Intermediate/70+ Advanced: 4 RCs (10′) or 12 strict pull-ups, (2 x 40/30) DBs, 30 breakup burpees w/ two foot jump not required Beginner/70+ Scaled: 4 scaled RC’s or 8 strict pull-ups, (2 x 25/15) DBs, 300m run, 24 breakup burpees w/step over     Post results...Read more