Conditioning: Perform 30 seconds on, 30 seconds rest of: Wall-ball shots (25/20) @ (10/9′) Calories rowed D-ball cleans (100/80) Calories biked Knees-2-elbows   3 rounds* for total reps *rest 1:00 between rounds   Strength: Option 1: 1-rep max make-up   For max load   Option 2: Front Squats 5 @ 65% 3 @ 75%...Read More

This hero workout is dedicated to Patrolman Christopher Mark Goodell of Waldwick, NJ, who died on July 17, 2014 in a collision between a truck and his stationary unmarked police car. A New Jersey native, and a lifelong resident of Waldwick, Chris graduated from Waldwick High School in 2000 and attended one semester at William...Read More

  Conditioning: 3-person team “Monostructural Sprint Tri” Row 2100m (switch every 350m) Bike 4200m (switch every 700m) Run 1800m (switch every 300m)   For time   …rest 5 minutes, then… Strength: 10-9-8-7-6-5-4-3-2-1 rep rounds of: Overhead squats (95/63) 1-2-3-4-5-6-7-8-9-10 rep rounds of: GHD Sit-ups   For time Performed as 10 OHS/1 GHD, 9 OHS/2 GHD, and so on…...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

  Endurance: 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...Read More

  Strength & Conditioning: “A Fool’s Choice” Build WOD, then perform 5 rounds of: *Part 1, choose one: 10 Back squats (135/93) 12 Front Squats (115/73) 14 Overhead squats (95/63) *Part 2, choose one: 4 Bar muscle-ups 8 Chest-2-bar pull-ups 11 Pull-ups *Part 3, choose one: 10 Hang cleans (135/93) 12 Hang cleans (115/73) 14...Read More

  Conditioning: MPCF Board WOD’s “Daniel” 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   Or…. “Jerry” Run 1 mile Row 2000m Run 1 mile   For time     Post results and experiences to commentsRead More

Congratulations to Rhonda, Robert, Danny, and John for another burpee challenge completed!   Conditioning: 100m Run 10 Wall-Ball Shots (25/16) @ (10/9′) 10m Handstand Walk 10 GHD Sit-ups   4 rounds for time   Strength: Back Squats 1-rep max Compare to Monday, 04 June 2018   Flexibility/Mobility: Couch Stretch One-Arm Lat Lean Pike Stretch Knees-to-Traps Spine...Read 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: Partner WOD “Hang in there partner” Complete as many rounds* and reps as possible in 20 minutes of: 5 Thruster (95/63) 5 Burpees   For score *Alternate complete rounds. While one partner is performing a round, the other partner is performing a dead hang from the pull-up bar. The partner in the hold...Read More