Monday, 24 June 2019

In summer 2018, a rescue mission in the treacherous confines of a flooded Tham Luang cave complex in Thailand saved all 12 boys and their soccer coach who were trapped deep within. It ended a grueling, 18-day ordeal that claimed the life of an experienced volunteer diver, former Navy SEAL, Saman Kunan.

On Friday, July 6, 2018, Saman, 38, lost consciousness from a lack of oxygen on his way out of the Tham Luang cave complex after delivering supplies to the missing group.



Hero WOD


13 Deadlifts (185/125)

17 Wall-ball shots (20/14) @ (10/9′)

400m Run


8 rounds for time

The meaning of the numbers:
– 8 rounds because the kids were 3.2 km inside the cave 400m x 8 = 3.2 km
– 13 for the boys and their coach
– 17 for the how many days they were trapped inside the cave

Saturday, 22 June 2019


“Time with the Girls”

Angie’s House

20 Pull-ups

20 Push-ups

20 Sit-ups

20 Squats


Helen’s House

400m Run

21 Kettlebell swings (53/35)

12 Pull-ups


Fran’s House

15 Thruster (95/63)


Nancy’s House

400m Run

15 Overhead squats (95/63)


Grace/Isabel’s House

20 Ground-to-overhead (135/93)


Kelly’s House

400m Run

30 Box jumps (24/20″)

30 Wall-ball shots (20/14) @ (10/9′)


For time



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Friday, 21 June 2019



10 rounds of:

10 Back Squats (135/93)*

100m Sprint

Rest 30 seconds


For Time

*must clean bar from ground and place in the back rack position

Compare to Wednesday, 03 October 2018



Olympic Wall Squat

Middle Split

Side Straddle

Twisted Cross



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Wednesday, 19 June 2019



15 Calories Rowed

12 Sit-up Slammers (12/8)

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 from floor, and place on back.



Overhead Squat

1-rep max

Compare to Wednesday, 30 May 2018



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Tuesday, 18 June 2019



Run 1 mile

Rest 3:00

Run 800m

Rest 2:00

Run 400m

Rest 1:00

Run 200m


For time


Accessory Core:

Partner up, and perform:

40 Partner push-ups w/ alternating clap*

*Every time you rest, both partners must perform:

30 second weighted low plank (55/45)

30 second weighted hollow hold (35/25)


For time

Partners rotate every 30 seconds. 1 does plank, then 2 does plank. Then 1 does hollow, then 2 does hollow. Partner not doing the hold places plate on back for the plank, hands to partner to hold on chest for hollow hold, and watches clock.



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Monday, 17 June 2019


1000m Row

30 Ring dips

30 Sumo deadlift high-pull*

30 Handstand push-ups

30 Snatches

30 Alternating pistols

30 Pull-ups

30 Thruster

30 Burpees-over-bar

1000m Row


For time

*all lifts are same load (95/63)



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Tuesday, 11 June 2019



“Luck of the drawl”

Max calories biked or rowed in 30 minutes


For score

*Everyone will draw out of the hat to see whether they will bike or row.



Saddle sit

Half straddle/both sides

Middle straddle

Reclined spinal twist



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Monday, 10 June 2019



MPCF Board WOD’s


50 Pull-ups

Run 400m

21 Thrusters (95/63)

Run 800m

21 Thrusters (95/63)

Run 400m

50 Pull-ups


For time

Compare to Friday, 07 October 2011




Run 1 mile

Row 2000m

Run 1 mile


For time



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Tuesday, 04 June 2019



Partner up, and perform 10 rounds of:

30 seconds bike

15 seconds transition/switch

30 seconds handstand hold


For total calories

Partner A bikes while partner B holds HS. after 30 seconds, they have 15 seconds to switch.


Metabolic Conditioning:

30 seconds work, 15 seconds rest of:


D-ball High Carry* (100/80)

Ring dips*

Alternating pistols

Rest 1:00 between rounds


5 rounds for score*

*D-ball high carry is counted 1 rep for every 5-feet. Burpees are an authorized substitution for burpee challenge participants.


Royal Huddleston Burpee Challenge:

Day 122

Happy birthday Mr. Burpee*!!

*If he was alive. 😉



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Friday, 31 May 2019


Sprint Work:

Bike 600m (ALL OUT)

Rest 90 seconds


3 rounds for total sprint time



“Long Road”

Run 200m

15 GHD Sit-ups

20 Hand-Release Push-ups

25 Kettlebell Swings (53/35)

30 Double Unders


4 rounds for time

Compare to Tuesday, 19 June 2018



Pick any 3 mobilities from the MWOD posters

Hold each for 2:00



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Wednesday, 29 May 2019



100 Calories rowed

50 Burpee pull-ups

50 Calories rowed

25 Burpee pull-ups


For time



Reclined spinal twist

Twisted cross

Eye of the needle



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Tuesday, 28 May 2019



200m Sprint

Rest 1 minute


8 rounds for total sprint time


Metabolic Conditioning:

Tabata* Triplet

Overhead stationary lunges (55/45)

Rest 1:10

Slammers (12/8)

Rest 1:10

Alternating dumbbell snatches (50/35)


For total score

*Tabata is 20 seconds of work/10 seconds of rest, 8 rounds at each station. Complete all 8 rounds of one exercise before moving to the next.



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Monday, 27 May 2019

Monday’s WOD will be at the Memorial High School track at 0900 only.



Partner WOD

“Memorial at Memorial”

400m Run*

20 Wall-ball volleyball throws (20/16/14)

Alternating burpee broad jumps*


20 Wall-ball sit-up throws (20/16/14)

20 Push-ups w/ clap


4 rounds


Run bleachers on both side of stadium.


For time



Partners run rounds 1 and 4 together. Alternate rounds 2 and 3 runs, partner A runs 400m in round 2, B runs 400m round 3.

Burpee broad jumps increase each round. Round 1 – 25 yds, Round 2 – 50 yds, Round 3 – 75 yds, Round 4 – 100 yds. Alternate every 2 reps.

Sprint equals the burpee broad jumps each round. “Sprint” back to the start line.




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Saturday, 25 May 2019

Monday’s WOD will be at the Memorial High School track at 0900.



MPCF Hero Board WOD


Run 800m

50 Back Extensions

50 Sit-ups


3 rounds for time

Compare to Monday, 04 October 2010



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