Conditioning: 10 Overhead squats (115/73) 10 Box overs (24/20″) 10 Thrusters (135/93) 10 Toes-2-bar 10 Power cleans (185/123) 10 Burpee muscle-ups 10 Power cleans 10 Toes-2-bar 10 Thrusters 10 Box overs 10 Overhead squats   For time   Mobility: Overhead distraction Spine smash Twisted cross Reclined spinal twist     Post results and experiences...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: 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

  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

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

  Conditioning: Complete as many rounds and reps as possible in 8 minutes of: 10/8 Calories Biked 8 Gorilla Rows (53/35) 6 GHD Sit-ups 24 Speed Skips   For Score   Strength: Deadlifts 4-4-4-4 @ 80% For quality in maintaining position throughout movement   …Or… Make-up a Lift 1-rep max For max load   Flexibility/Mobility:...Read More