Conditioning: 30 Overhead squats (95/65) 30 Calories biked 30 GHD sit-ups 30 Calories rowed …rest 3:00, then… 20 Overhead squats (115/80) 20 Calories biked 20 GHD sit-ups 20 Calories rowed …rest 2:00, then… 10 Overhead squats (135/95) 10 Calories biked 10 GHD sit-ups 10 Calories rowed   For time   Mobility: Reclined spinal twist...Read More

  Conditioning: MPCF Board WOD “Hotel 100” 100 Dumbbell Hang Squat Clean Thrusters (35’s/25’s) For Time* *Starting at minute 1, stop performing DBHSCT’s, and perform 5 burpees. Repeat this at the top of every minute until finished with the DBHSCT’s.   Here is a video of Jason Khalipa, 2008 Games Champion, performing this WOD. Warning,...Read More

  Endurance & Skill: Bike 600m Rest 2:00*   7 rounds for time *Perform 7 handstand push-ups during each of the rest periods.   Core Work: Every minute on the minute for 12 minutes add 5 seconds to: Plank Hold (Start with 5 seconds hold, 55 seconds rest)     Post results and experiences to...Read More

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah. Hero Week “Griff” 800m Run 400m Run (backwards) 800m Run 400m Run (backwards)   For time     Post results...Read More

U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, IA, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, IA, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and...Read More

Congratulations to Burris and Kristen Smith on tying the knot!! We are so happy for two of MP’s own starting this new adventure!! See you in two weeks!   Endurance: Assault bike 4200m Rest 3:00 Assault bike 2100m Rest 2:00 Assault bike 1000m Rest 1:00 Assault bike 600m   For time   Strength/Skill: Every minute...Read More

  Conditioning: 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   Flexibility: Olympic Wall Squat Middle Split Side Straddle Twisted Cross     Post results and experiences to commentsRead More

  Endurance: 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: Pull-ups D-ball High Carry* (100/80)...Read More

  Conditioning: 100 Calories rowed 50 Burpee pull-ups 50 Calories rowed 25 Burpee pull-ups   For time   Mobility: Reclined spinal twist Twisted cross Eye of the needle     Post results and experiences to commentsRead More

  Endurance: 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...Read More