This “Noah” Hero WOD was created by Reservoir CrossFit (Brandon, MS). It was originally posted August 3, 2017 to honor the memory of Noah Pate, a Richland Firefighter killed in a wreck on Highway 49 (July 28, 2017). The workout was designed by former RezCF athlete and current firefighter Robert Jones, a fire academy classmate...Read More

  Conditioning: 30′ Handstand walk 20/18 Calories biked 60′ D-ball high carry (100/80) 10 Alternating dumbbell snatches (75/50)   5 rounds for time   Flexibility: Half straddle Middle straddle Pike Butterfly     Post results and experiences to commentsRead More

  Conditioning: Partner WOD Row 3000m …then… 20 rounds* of: 8 Alternating dumbbell snatches (60/40) 10 Wall-ball sit-up throws (25/20) 12 Dumbbell goblet squats (60/40)   For time *Equal work on the row. Alternate exercises each round. Wall-ball sit-up throws are performed by one partner anchoring feet under dumbbells, and start in a half sit-up...Read More

  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

Tuesday night class this week is canceled. All other classes normal.   Endurance: 200m Run sprint Rest 2:00*   7 rounds for time *After completing the run, 2 minutes begins. Then perform 7 chest-2-bar pull-ups, and rest for the remainder.   Core: Death by Hollow Hold Every minute on the minute, add 5 seconds to...Read More

Tuesday night class this week is canceled. All other classes normal.   Conditioning: MPCF Presents: “Pick a Board WOD” Take this opportunity to tackle a MP Board WOD that has been haunting or teasing you.     Flexibility/Mobility: Hip Capsule Stretch T-Spine Smash Quad Smash Overhead Distraction     Post results and experiences to commentsRead More

  Conditioning: MPCF Team Board WOD “Team 1776” Kettlebell swings (53/35) Box jumps (24/20″) Air squats Push-ups Pull-ups Sit-ups Wall-ball shots (20/14) @ (10/9’) Calories rowed Double unders Burpees D-ball cleans (80/50) Dumbbell push press (50’s/35’s)   For time As a team of three, complete 1776 rep by performing 150 reps of each of the...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

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: Partner WOD 16-32-48-64 rep rounds of: Wall-ball shots (25/20) @ (10/9′) 8-16-24-32 rep rounds of: Alternating plank push-ups 4-8-12-16 rep rounds of: Squat cleans (185/123) 2-4-6-8 rep rounds of: Rope climbs (15′) 400-600-800-1000m Sprints   4 rounds* for time *Instructions: All numbers are team totals. Equal work must be performed on each exercise....Read More