Tuesday, 28 August 2018



Run 200m

Rest 1:00

Row 250m

Rest 1:00

Bike 600m

Rest 2:00

Run 400m

Rest 2:00

Row 500m

Rest 2:00

Bike 1200m

Rest 2:00

Run 200m

Rest 1:00

Row 250m

Rest 1:00

Bike 600m


For Time


Strength & Conditioning:

2 Muscle-ups

7 Thrusters (135/93)

14 GHD Sit-ups


3 round for time



Couch Stretch – 1:30/side

Half Straddle – 1:30/side

Twisted Cross – 1:00/side

Shoulder Fold – 1:00/side


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MP CrossFit will be performing this WOD.

Register HERE if you would like to show your support.

Monday, 13 August 2018



“King Kong”

1 Deadlift (455/303)

2 Muscle-ups

3 Cleans (250/163)

4 Handstand Push-ups


3 rounds for time

Compare to Tuesday, 09 December 2014



Spine Smash – 2:00

Sink Mobilization – 2:00

Couch Stretch – 1:30/side

Twisted Cross – 1:30/side



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Monday, 06 August 2018

Congratulations to 3-time Champion Mat Frasher and 2-time Champion Tia-Clair Toomey for winning the 2018 CrossFit Games! 

MP Iron Club starts this Thursday, 1730-1900! Don’t miss it. Please put your name on the sheet if you plan to attend.



3 Power Cleans (205/133)

6 Strict Handstand Push-ups

9 Toes-2-Bar


10 rounds for time



Couch Stretch – 1:30/side

Supine Shoulder Stretch – 1:30

Olympic Wall Squat – 1:30

Sink Mobilization – 1:30



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Wednesday, 01 August 2018



10:00 to work up to a heavy 4-rep…

Overhead Squat


For quality at load



With a running clock, perform:

500m Row for time

…rest until 10:00 on the clock, then…

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

20 Power Cleans (185/123)

40 Burpee Box Overs (24/20″)


For Time



Quad Smash – 1:30/leg

Barbell Shoulder Smash – 1:30/side

Spine Smash – 2:00



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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



Post time or score at cap, and experiences to comments