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

  Conditioning: “Wild Wednesday” 400m Run 30 Toes-2-Bar 20 Pistols (alternating) 10 Strict Pull-ups 50 Calories Rowed 10 Strict Handstand Push-ups 20 Ring Push-ups 30 Sit-up Slammers (12/8) @ 2m 1200m Bike   2 rounds for time Similar to Wednesday, 18 July 2018   Mobility: Posterior Chain Anterior Compartment Smash Hip Capsule     Post results...Read More

We must NEVER forget!   New 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 *It is the athlete’s choice to...Read More

  Conditioning: New “Army Combat Fitness Test” 3-Rep Trap-bar Deadlift (5:00 cap) (max load) ~2:00 Rest Standing Power Throw (10#) (max distance) ~3:00 Rest T-Hand-Release Push-ups in 2:00 (max reps) ~3:00 Rest 18:00-22:00 Sprint, Drag, Carry (for time) ~4:00 Rest 26:00-28:00 Leg Tug (max reps) ~5:00 Rest 2-mile Run (for time)   For scores and...Read More

  Strength & Conditioning: New MPCF Board WOD “True Grit” 2,000/1,700m Row* For time *At the 1-minute mark, begin: Death by Thrusters (95/63) With a running clock start the row. At the 1-minute mark, get off the rower, do one thruster, and resume rowing until the 2-minute mark. At that point, get off the rower,...Read More

  Conditioning: Complete as many rounds and reps as possible in 3 minutes of: 10 Wall-Balls (25/16) @ (10/9′) 20 Double Unders …rest 2 minutes, then… Complete as many rounds and reps as possible in 3 minutes of: 10 Calories Biked 20 Sit-ups …rest 2 minutes, then… Complete as many rounds and reps as possible...Read More

  Core work: Partner assisted plank holds 45 second weighted plank hold (45/35) 15 second transition   8 rounds Partners alternate rounds. Use the transition time to remove weight, switch places, and then place weight on other partner.   Endurance: Bike 600m Rest 1:00 Bike 1000m Rest 2:00 Bike 2100m Rest 3:00 Bike 4200m  ...Read More

  Skill work: Max rep pull-ups in 3 sets 8:00 cap   Conditioning: Complete as many rounds and reps as possible in 25 minutes of: 300m Run 20m Dumbbell goblet lunges (50/35) 15 Abmat butterfly sit-ups 10 Dumbbell snatches (50/35) 5 Ring dips   For score   Flexibility: Right side straddle Left side straddle Middle...Read More