Wednesday, 06 October 2021

Join us this Saturday, 09 Oct. for a FREE class at 0900!

Conditioning:

MPCF Board WOD

“Anger Management”

Run 600m

20 Kettlebell Swings, 1-arm (35/25) (10 each)

10 Burpee Box Overs (24/20″)

20 Weighted Lunges (35/25)

10 Toes-2-Bar/Knees-2-Elbows*

 

4 rounds for time

Compare to Wednesday, 13 September 2017

*On rounds 1 and 3 do T2B. On rounds 2 and 4 do K2E.

 

 

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Saturday, 11 September 2021

We must NEVER forget!

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 Friday, 11 September 2020

*It is the athlete’s choice to run or row at the beginning, and then simply do the other at the end. Athletes use only one bar. 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 and run represent the year of the attacks. The 11 Reps of 9 exercises represents the date. Even the weights have meaning. The 125 lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175 lb Power Clean symbolizes AA Flight 175 that hit the South Tower. The 170 lb Dead Lift is symbolic of flight 77 and Flight 93 combined. The 110 lb Push Jerks represent the number of floors in each tower of the World Trade Center buildings that were attacked.

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Friday, 27 August 2021

First step towards installing the shower rooms!

 

Conditioning:

MPCF Board WOD

“Jeremy”

21-15-9 rep rounds of:

Overhead Squats (95/63)

Burpees

 

For Time

Compare to Friday, 31 January 2020

 

Strength:

Thruster

7 @ 25% 1RM

5 @ 40%

4 @ 55%

3 @ 65%

2 @ 75%

2 @ 85%

2 @ 90%

1 @ 92.5%

1 @ 95%

1 @ 97.5%

 

For quality of lifts

 

 

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Tuesday, 10 August 2021

 

Conditioning:

Pick two of the three, rest 10:00 between

Option 1:

MPCF Board WOD:

Max reps rope climbs (12′) in 2:00

 

For score

 

Option 2:

MPCF Board WOD:

Max unbroken WB shots (20/14)@(10/9′)

 

For score

 

Option 3:

As many reps as possible in 7 minutes of*:

1 Strict pull-up

1 Wall-ball shot (25/20)@(10/9′)

 

For total reps

*Add one rep of each exercise each round

 

 

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Wednesday, 04 August 2021

Skill:

10 Banded good-mornings

10 Monster walk (each direction)

10 Inch-worm pushups

10 Barbell Z-press

 

2 Rounds for quality

Conditioning:

MPCF Board WOD

“Randy”

75 Power Snatches (75/53)

For time

Compare to Wednesday, 13 March 2019

 

 

Wednesday, 28 July 2021

Congrats to Coach Sarah and Coach Christa for competing in the Monster Games 2021 Masters Women division!

Classes canceled this week ONLY: Iron Club, Friday’s 0630 & 0845. Sorry for any inconvenience. Back to normal next week.

 

Conditioning:

MPCF Board WOD

“Fran”

21-15-9 rep rounds of:

Thrusters (95/63)

Pull-ups

 

For Time

Compare to Monday, 02 November 2020

 

Skill:

0:20 Hollow Hold into 10 Hollow Rocks

0:30 Rest

0:20 Arch Hold into 10 Arch Rocks

1:00 Rest

 

5 Sets

 

 

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Monday, 19 July 2021

Bring friends to any class this Wednesday for a free WOD!

 

Skill:

10 Lat activation pulls

10 Arch hollow swings on bar

20 Double unders

Rest 2:00

 

4 sets for quality

 

Conditioning:

MPCF Board WOD

“Nancy”

Run 400m

15 Overhead Squats (95/63)

 

5 rounds for time

Compare to Monday, 10 August 2020

 

 

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Wednesday, 14 July 2021

 

Conditioning:

MPCF Board WOD

“1-mile run”

 

For time

 

Strength:

Hang Power Clean

5 @ 25% 1RM

5 @ 35%

4 @ 45%

4 @ 55%

3 @ 65%

3 @ 75%

2 @ 80%

1 @ 85%

1 @ 85%

1 @ 85%

1 @ 85%

 

For quality under load

 

 

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Monday, 05 July 2021

Join MP to celebrate our Independence Day with a FREE WOD on Monday, July 5, 2021 at 0930!!  This is the only class time.

Family and friends are welcome to join or cheer you on!

Regular class schedule resumes on Tuesday.

 

Conditioning:

MPCF Board WOD

“1776”

3-person Team WOD

Buy-in:

144 Cals biked

…then…

132 Kettlebell swings (53/35)

132 Double-unders

132 Double Dumbbell Push Press (2x 50/35)

132 D-ball cleans (100/80)

132 Wall-ball shots (20/14)@(10/9′)

168 Burpees

132 Pull-ups

132 Box jumps (20″)

132 Sit-ups

132 Kettlebell goblet squats (72/55)

132 Dumbbell snatches (50/35)

…then…

Sell-out:

144 Cals rowed

 

For time, equal work required

 

Meaning behind the WOD’s numbers:

144: This is 48 reps for each team member, representing the 48 continental US states now in our union.  The 2 states outside the continental US are represented by the 2 exercises being on the outside of the WOD.

168: This is 56 reps for each team member, representing the 56 signers of the Declaration of Independence.

132: This is 44 reps for each team member, representing the average age of the signers of the Declaration of Independence.

1776: Total reps in the WOD, representing the year we declared Independence!

13: The total number of exercises representing the 13 colonies standing together to declare our Independence from tyranny!

 

 

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Friday, 02 July 2021

A shout out to a couple of my OG’s! It is hard to believe you have survived over 12 years with me!!

Join MP to celebrate our Independence Day with a FREE WOD on Monday, July 5, 2021 at 0930!!

Family and friends are welcome to join or cheer you on!

There will only be one class time on Monday, July 5th. 

 

Conditioning:

MPCF Board WOD

“300”

25 Pull-Ups

50 Deadlifts (135/93)

50 Push-ups

50 Box Overs (24/20″)

50 Kettlebell Swings (53/35)

50 Thrusters (65/45)

25 Pull-Ups

 

For Time

Compare to Saturday, 19 December 2015

 

 

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Wednesday, 23 June 2021

 

Conditioning:

MPCF Board WOD

“Jerry”

1-mile Run

2k Row

1-mile Run

 

For Time

Compare to Tuesday, 04 August 2020

 

 

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Wednesday, 16 June 2021

When chalk and humidity meet!

Conditioning:

MPCF Board WOD

“Helen”

400m Run

21 Kettlebell Swings (53/35)

12 Pull-ups

 

3 rounds for time

(15:00 cap)

Compare to Wednesday, 28 September 2016

 

…rest 10:00 from completion of “Helen”, then…

 

Skill/Strength:

7 Shoulder press* @ 35% of 1-rm shoulder press

15 GHDs

9 Shoulder press @ 45% of 1-rm shoulder press

0:30 Hollow hold

11 Shoulder press @ 55% of 1-rm shoulder press

0:30 Back extension hold

9 Push press @ 65% of 1-rm shoulder press

0:30 Low plank hold

7 Push press @ 75% of 1-rm shoulder press

15 Arch rocks

 

For time

(12:00 cap)

*Sets need to be unbroken. Only rest position is in the up position. Must clean load each set.

 

 

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Friday, 04 June 2021

Conditioning:

“Rooster”

10 Burpees

20 Double Unders

 

10 rounds for time

Compare to Wednesday, 30 January 2019

 

Strength:

Deadlift

7 @ 40% of 1-rm deadlift

9 @ 50%

11 @ 60%

9 @ 70%

7 @ 80%

 

For quality and load, goal is to connect all reps and maintain proper form

 

 

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Monday, 24 May 2021

Join us on Memorial Day at 0930 for a Hero WOD, and then FREE BBQ by Blowin’ Smoke Bar-B-Q! Friends, family, and first timers are welcome to join!

 

Conditioning:

MPCF Board WOD

“Karen”

150 Wall-Ball Shots (20/14) @ (10/9′)

 

For Time

Compare to Wednesday, 16 January 2019

 

Skill:

Strict Pull-ups

5 reps every minute for 6 minutes*

 

*Minutes 1 and 4: Pronated grip

Minutes 2 and 5: Supinated grip

Minutes 3 and 6: Wide grip

 

For quality

 

Mobility:

Quad smash with a foam roller

Hamstring smash

Thoracic smash

Lat smash

 

 

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