Labor Day we will be meeting for a WOD at 0830 at the Jenks Veterans Park, located at 305 South Birch Street, Jenks, OK 74037.   Conditioning: Partner WOD 200m Sandbag drag* (70/50) 1000m Run …then… 5 rounds of: 40 Wall-ball Sit-up throws (14/12/10) @ 5m 30 Burpees 20 Alternating DB Clean  (75/50) 100m Partner...Read More

Conditioning: ”Three Blind Mice” 3-person Team WOD, equal work required 30 Thrusters (95/63) 30 Pull-ups 30 Clean and jerk (135/93) 30 Toes to bar 30 Box overs (30″) 30 Dumbbell hang power clean (2, 50s/35s) 30 Handstand push-ups 30 Dumbbell front squats (2, 50s/35s) 30 Calories Row/Bike*   2 Rounds for time   *each team...Read More

Conditioning: 15/12 Calories Rowed 12 Sit-up Slammers (12/8) 9 Back Squats (95/63)* 6 Behind-the-neck Shoulder Press (95/63) 3 Overhead Squats (95/63)   3 rounds for time (10:00 cap) *Must clean from floor, and place on back.   Strength: Overhead Squat 1-rep max Compare to Wednesday, 19 June 2019     Post results and experience to...Read More

  Rest Day     MP Iron Club 1730-1900 MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic and power lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend...Read More

Conditioning: Partner WOD Buy in: 100 Wall-ball shots (20/14)@(10/9)   Then 4 rounds of: 32 Double-unders 8 Handstand push-ups 6 Dumbbell hang squat cleans (3/3) at (75/50) 4 Alternating pistols 2 Deadlifts (305/205)   Sell out: 100 Wall-ball shots (20/14)@(10/9)   For time *Equal work on WB shots. Alternate exercises during rounds. DB hang squat...Read More

General Warm-up: Row 2:00 min 8 spiders 6 pushups 4 squats Bike 2:00 min 8 spiders 6 pushups 4 squats Ski 2:00 min 8 spiders 6 pushups 4 squats Then 200m run 10 PVC passovers 10 PVS windmills 10m Backwards walking lunges 10m Butt-kickers 10m Frankenstein walk 10m Quad pulls   Endurance: 3 min row...Read More

Conditioning: 21-15-9 Rep rounds of Kettlebell Swings (70/53) Burpees     Post results and experiences to commentsRead More

  Conditioning: 10 Min AMRAP: 10 Pull-ups 10 Box jumps (30/24) 10 Snatches (95/63)   Rest 7 min   10 Min AMRAP: 9 Deadlifts (135/93) 6 Bar over burpees 3 Squat cleans (135/93)     Post results and experiences to commentsRead More

Conditioning: 300m Run 24 Shoulder Touches 18 Wall-Ball Shots (20/14) @ (10/9′) 24 Kettlebell Swings (53/35) 30 Double Unders   5 rounds for time     Post time and experiences to commentsRead More

The Ellis family laid to rest the sweetest lady I have ever known, my Grandma. She was an amazing lady that loved God, Family, and everyone else! Heaven just got a great addition! She was 98 years old, and is now joining my grandpa who took his trip to God’s house October 28, 2019. They...Read More