Thursday, 05 July 2018


Open Gym




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Friday, 29 June 2018

Fun times at Climb Tulsa!!


Conditioning 1:

Partner up, then perform as many rounds and reps as possible in 7 minutes of:

3 Strict Pull-ups

6 Push-ups

9 GHD Sit-ups

12 Wall-Ball Shots (20/14) @ (11/10′)

15/12 Calories Biked


For Score

*Alternate Exercises



Shoulder Press

1-rep max


Compare to Friday, 26 May 2017


Conditioning 2:

30 Speed Skips

10 Toes-2-Bar


3 rounds for time



Spine Smash – 2:00

Anterior Compartment Smash – 1:00/side

Quad Smash – 1:00/side

Overhead Distraction w/External Bias – 1:00/side

Glute Smash – 1:00/side



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Monday, 18 June 2018


“Crazy Train”

600m Run

20 Thrusters

20 Sumo Deadlift High Pull

20 Push Jerks

20 Overhead Squats

20 Front Squats

600m Run


For Time


Athletes stop and perform 3 bar-facing burpees at the beginning of each minute.

Rx weight (95/65)

Masters 55 and up:  Rx Weight (75/50)



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Monday, 11 June 2018

The Monday, 0845 class is canceled. Sorry for any inconvenience. 



“…the mice will play”

Part 1

8 minute time cap

Power Clean/Front Squat Ladder (165/113)  Masters (115/73)

1 Power Clean + 1 Front Squat

1 Power Clean + 2 Front Squat

1 Power Clean + 3 Front Squat

1 Power Clean + 4 Front Squat



Score = total number of Front Squats


Rest 7 minutes

Part 2

12 minute time cap

“Jump Everybody Jump”

200 Singles

150 Speed Skips

100 Double Unders

150 Speed Skips

200 Singles


For Time

Compare to Monday, 10 June 2013



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Thursday, 07 June 2018


Rest Day



Lifters/Competitors Class:


Competitor class is for those members that want to take their CrossFit to the next level. All unlimited MP members are welcome to join this class, with prior approval from Coach Jimmy. WOD’s for this class will not be posted on the website the night before. When coming to this class, you will be expected to have a basic knowledge of all CrossFit movements. You will need to be familiar with and can be responsible for your own scaling, if necessary. Those that chose to attend this class, please come prepared for any movement/exercise that can be found in CrossFit. There will be a brief instruction, but basic knowledge is the responsibility of the athlete. Attendees will be encouraged to FULLY participate in whatever is programmed. This class is fast paced, demanding, and challenging. You will experience both success and frustration; but your skill level, strength, speed, etc will grow exponentially!



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Saturday, 02 June 2018



Partner WOD


4 x 150m Sprints

For Time


…rest 2:00, then…

“The Challenge”

20 Chest-2-Bar Pull-ups

30 Box Jumps (24/20″)

40 Sit-ups

40 Kettlebell Swings (53/35)

30 Ring Dips

20 Front Squats (135/93)


2 rounds



40 Burpees onto a 55lb plate


For Time

Compare to Saturday, 04 February 2017

Equal work required on each exercise. Only one person working at a time. Both rounds will be completed, and then perform the “sell-out”. Time will stop when the last Burpee is completed.



Hang Squat Clean ⇒ Jerk

1-rep max


For team total



Revolved Seated Staff – 1:00/side

Reclined Spinal Twist – 1:00/side

Lying Hip Capsule – 1:00/side

Plow – 2:00



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Monday, 21 May 2018

Proud to be a part of this AWESOME team! Congrats to “MP Silverbacks” on 2nd place. Next year 1st is ours!



Partner WOD

As a team, row 1400m for time, 14 strokes at a time. While one partner is rowing, the other does 7 Plate-facing Burpees, jumping onto a 45lb weight plate, then…

“Lucky 7”

Complete as many rounds* as possible in 21 minutes of:

49 Double Unders

7 Thrusters (115/73)

7 Toes-2-Bar**


For Score

Compare to Saturday, 21 May 2016

*One partner perform a complete round while the other partner rest

**Burpees-over the-Bar can be substituted here



Quad Smash – 1:30/side

Anterior Compartment Smash – 1:30/side

Spine Smash – 2:00


Royal Huddleston Burpee Challenge:

Day 107



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Wednesday, 02 May 2018



3-person team WOD

WOD 1:


21-15-9 rep rounds of:

Thrusters (95/65)



WOD 2:


21-15-9 rep rounds of:

Squat Cleans (135/95)

Ring Dips


WOD 3:

“Isabel “

30 Snatches (135/95)


WOD 4:


21-15-9 rep rounds

Deadlifts (225/150)

Handstand Push-ups


WOD 5:

Heavy “Grace”

30 Clean & Jerk (155/105)


WOD 6:

Heavy “Karen”

150 Wall-Ball Shots (25/16) at (10’/9′)


For Total Time

Compare to Saturday, 25 November 2017


Each partner does equal work on each of the WOD’s. Team moves through the WOD’s one at a time. Only one team member working at a time. Each team will have one bar and is responsible for changing weights for each WOD as necessary (two bars if team is co-ed). Teams change weights once the previous WOD is complete.



20 Side Leg Swings on each leg

Hold Pancake Split for 2 minutes

20 Front Leg Swings each leg

Hold Pike Stretch for 2 minutes



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Tuesday, 01 May 2018


Sprint work:

100m Sprint

Rest 90 seconds


7 rounds for time



Every minute on the minute, perform the following until failure:

2 Alternating DB Snatch (50/35)*

2 Burpees


For Score

*Add 2 snatches per round. Burpees remain the same throughout.



Side Straddle – 1:30/side

Butterfly – 1:30

Elevated Cat Stretch – 1:30



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Monday, 23 April 2018


Strength & Conditioning:

4 thrusters (135/95)

3 muscle-ups

8 thrusters (135/95)

6 muscle-ups

12 thrusters (135/95)

9 muscle-ups


For time




Twisted Cross – 1:30/side

T-spine Smash – 2:00

Overhead Distraction w/ external bias – 1:30/side

Cat Stretch – 2:00



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Friday, 20 April 2018


Strength & Conditioning:

2018 Age Group Qualifier Workout 2

4 rounds for time of:

25 Chest-to-Bar Pull-ups

5 Cleans (245/170)*


Time cap: 15 minutes

*Weights may vary by age group. See Workout Description & Scorecard for more details.



Twisted Cross – 1:30/side

T-spine Smash – 2:00

Overhead Distraction w/ external bias – 1:30/side



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Monday, 09 April 2018



“Game on”


Run 600m


Now complete 3 rounds of:

3 Snatches (125/83)

6 Box Jumps (37/30″)

9 Burpees


Next perform:

75 Double Unders


Followed by 3 rounds of:

12 Toes-2-Bar

15 V-ups

18 Grasshoppers



Run 600m

For Time


Compare to Wednesday, 10 August 2016



Supine Shoulder Extension – 1:00

5 Supine Shoulder Hand Walks

Seal Stretch – 1:00

10 Two Pike/Two Squat

Standing Pike – 1:00

10 Side-to-Side Squats

Frog Split – 1:00/side



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Friday, 06 April 2018


Conditioning 1:

30 Double Unders

15 Sit-up Slammers (12/8) @ 2m

20 Squats

10 Plate Push-ups*


3 rounds for time

(8:00 cap)

*Use 35#bumpers, one for feet, one for each hand, and an abmat between hand plates to touch chest



Back Squats

5-rep max


Conditioning 2:

Perform as many reps in 1 minute, and then rotate to next station of:

Sandbag Zercher Squats (70/40)

Ring Dips

D-Ball Cleans (100/80)

Rest 1 minute between rounds


2 rounds for score



Spine Smash – 2:00

Anterior Compartment Smash – 1:30/side

Quad Smash – 1:30/side

Glute Smash – 1:30/side



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Monday, 26 March 2018

Congrats to Coach Sarah! She is now a CrossFit Kids certified coach!



Option 1:

2018 CrossFit Games Open WOD 18.5

Complete as many reps as possible in 7 minutes of:

3 Thrusters (100/65)

3 Chest-to-bar Pull-ups

6 Thrusters

6 Chest-to-bar Pull-ups

9 Thrusters

9 Chest-to-bar Pull-ups

12 Thrusters

12 Chest-to-bar Pull-ups

15 Thrusters

15 Chest-to-bar Pull-ups

18 Thrusters

18 Chest-to-bar Pull-ups

…continue increasing by 3 reps of each until time cap is reached


For Score

Compare to Saturday, 30 April 2011

Go to for complete workout description, standards, Masters 55+ and scaled versions


Option 2:

21-15-9 rep rounds of:



Box Jumps (30/24″)

Calories Rowed


For Time


…Rest 3 minutes



2-rep max


For max load



Quad Smash – 1:30/leg

Overhead T-Spine Smash – 2:00

Overhead Distraction w/ External Bias – 1:30/side

Barbell Biceps Smash – 1:00/side



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