Conditioning: 4-person Team WOD 6-minute AMRAP Max rep synchronized Pull-ups (M1/F1) Partner Deadlift hold (375) (M2/F2) Switch as often as desired. Pull-ups only count if Deadlift bar is held in full lockout by other co-ed team.   …rest 2 minutes, then… Each member must perform the following in any team order, only 2 working...Read More

  Conditioning: “So, let’s do a little work” 2000m Row or 1 mile Run For Time   …Rest 3 minutes, then… 200 Speed Skips 30 Alternating Overhead Lunges (45/35) 20 Body Blasters 10 Deadlifts (185/123)* 150 Jump Rope Singles 21 Box Overs (24/20″) 15 Toes-2-Bar 9 Cleans (155/103)* 100 Double Unders 15 Clapping Push-ups 10 Strict Pull-ups 5...Read More

2016 CrossFit Games is happening now! Watch live coverage at http://games.crossfit.com/.   Conditioning: “Long Chipper” 1100m Run 25 Ground-2-shoulders (115/75) 25 Box Overs (24/20″) 25 Chest-2-Bar Pull-ups 50 Wall-Ball Shots (20/14) @ (10/9′) 25 Chest-2-Bar Pull-ups 25 Box Overs (24/20″) 25 Ground-2-Shoulders (115/75)   For Time 20-minute cap   Compare to Monday, 27 July 2015  ...Read More

  Conditioning: 3-person Team WOD* “Tombstone” 210 Double Unders 60 Plate-Facing Burpees 180 Wall-Ball Shots (20/14) at (10/9′) 60 Pull-ups 150 Deadlifts (135/93) 60 Sit-ups 120 Kettlebell Swings (53/35) 60 Box Jumps (24/20″) 90 Calories Rowed   For Time Compare to Wednesday, 18 November 2015 *Equal work required   Mobility: Pick one Pressing Pick one...Read More

  Conditioning: “Down and Back Chipper” 50 Box Overs (24/20″) 25 Toes-2-Bar 50 Wall-Ball Shots (20/14) @ (10/9′) 25 Ring Dips 50 Wall-Ball Shots 25 Toes-2-Bar 50 Box Overs   For Time 21:00 Time Cap Compare to Friday, 01 August 2014   Strength: Back Squats 3-rep max   Mobility: Quad Smash – 2:00/leg Overhead Distraction...Read More

  Conditioning: Partner WOD* “Slack-eyed Saturday” 100 Double Unders 20 Chest-2-Bar Pull-up 40 Wall-Ball Volleyball Throws @ 8′ (20/14)* Run 800m 40 GHD Sit-ups 40 Shoulder Press (65/45)* 40 Overhead Squats Row 800m 40 Kettlebell Swings (53/35) 40 Push Press 40 Front Squats Run 800m 40 Plate-facing Burpees 20 Handstand Push-ups For Time Compare to Saturday,...Read More

  Conditioning: WOD 1: 50 Pull-ups For Time   …Rest 2 minutes WOD 2: 100 Double Unders For Time   …Rest 2 minutes “WOD 3” Row 250m 25 Snatches (75/53) 25 Kettlebell Swings (53/35) 25 Overhead Squats (75/53) 25 Box Jumps (20″) 25 Sumo Deadlift High-Pulls (75/53) 25 Wall-Ball Shots (20/14) @ (10/9′) 25 Thrusters...Read More

  Skill: 3-person Team 3000m Row   For Time   Conditioning: “Hammer Time”  15 Chest-2-Bar Pull-ups 25 Burpees 35 Front Squats (75/53) 45 Double Unders 45 Calories Rowed 35 Sit-ups 25 Push Press (75/53) 15 Lateral Bar Jumps*   For Time *Jumping over the bar both directions equal 1 Compare to Tuesday, 23 February 2016...Read More

  Conditioning: Partner WOD* “Lights Out” 4 x 200m Run (forward) 60 Sit-ups 30 Overhead Squats (95/63) 40 Chest-2-Bar Pull-ups 20 Handstand Push-ups 50 Calories Rowed 20 One-arm Kettlebell Lunges (53/35) 40 Box Overs (30/24″) 30 Push Press (95/63) 60 Burpees 2 x 200m Run (backward)   For Time Compare to Wednesday, 06 April 2016...Read More

Tulsa Tough is this weekend. MPCF has several riders riding. Come cheer them on. Class is at normal time.   Conditioning: “Three’s Company” WOD 1: 15-12-9 rep rounds of: Calories Rowed Toes-2-Bar   WOD 2: 45 Double Kettlebell Thrusters (53/35) 60 Double Unders 45 Handstand Push-ups 60 Jump rope Singles 45 Kettlebell Swings (53/35)  ...Read More