Conditioning: 2016 Regional WOD “Event 5” 400m Run 40 GHD Sit-ups 7 Deadlifts (405/275)   3 rounds for time   Mobility: Banded overhead distraction – 1:30/side Spine smash – 2:00 Couch stretch -1:30/side     Post time and experiences to commentsRead More

Broken Arrow Commencement 2016. Over 1000 students crossed the stage. Watch out world, my youngest was one of them. 🙂   Conditioning: MPCF Board WOD  “Rooster” 10 Burpees 20 Double Unders   10 rounds for time   Strength: Thruster 1-rep Max   For Max Load   Burpee Challenge: Day 101   Flexibility: 15 Front Leg...Read More

Friday night class this week only is cancelled in celebration of the union of two MP members, Bradley “Goat Rider” McKone and Courtnie Smith! Reminder that all MP members are invited.   Conditioning: Partner WOD “Two to Tango” 40 Chest-2-Bar Pull-ups 60 Burpees 80 Box Overs (24/20″) 100 Slammers (12/8) @ 2m 2000m Row  ...Read More

  Skill Work: Practice 10 minutes on: Hollow Body position holds 4 x 30 seconds on, 30 seconds off Hollow Body rocks 4 x 10 High Plank Variations – 1 arm up holds: 10 seconds each arm – 1 arm, 1 leg opposite sides up: 10 seconds each variation – 1 arm, 1 leg same...Read More

Fun in the sun Saturday WOD’n!   Conditioning: Complete as many rounds and reps as possible in 8-minutes of: 3 Squat Snatches (115/73)* 3 Box Jumps (30/24″) 3 Barbell Push-ups**   …Now, partner up, row 1000m for time, and rest for a total of 8:00, then…   Complete as many rounds and reps as possible...Read More

  Conditioning: 400m Run …then… 4 rounds of: 4 Chest-2-Bar Pull-ups 8 Burpees 12 Sit-ups …then… Run 800m …then… 4 rounds of: 4 Strict Handstand Push-ups 8 Burpees 12 Knees-2-Elbows …then… Run 400m   For Time   Strength: Find 1-rep max Clean-to-Hang Squat Clean   Burpee Challenge: Day 84   Mobility: Spine Smash – 2:00...Read More

  Conditioning: Perform 1 round of: 100 Double Unders 50 Squats 25 Push Press (95/63) …then, 2 rounds of: 60 Double Unders 30 Squats 15 Push Press …then, 3 rounds of: 40 Double Unders 20 Squats 10 Push Press   For Time   Burpee Challenge: Day 83   Flexibility: Couch Stretch – 1:30/side Bilateral Shoulder...Read More

Congrats to the MP marathon relay team!   Conditioning: 2016 CrossFit Games Masters Qualifier Event 3 Complete as many rounds as possible in 15 minutes of: 55 Double Unders 15 Chest-2-Bar Pull-ups 5 Hang Power Cleans*   For Score *Ages 54 and below: (155/105) Ages 55-59: (135/95) Ages 60+: (115/75)   Mobility: Quad Smash –...Read More

  Conditioning: 2016 CrossFit Games Masters Qualifier Event 1 21-15-9 rep rounds of: Calories Rowed Thrusters*   For Time *Ages 54 and below: (95/65) Ages 55+: (75/55)   Strength: 2016 CrossFit Games Masters Qualifier Event 2 1-rep max Deadlift No Time Cap   Flexibility: Eye of the Needle – 1:30/side Twisted Monkey – 1:30/side Pigeon...Read More

One of my favorite pics with Mr. and Mrs. Decker! 🙂   Conditioning: 2016 CrossFit Games Masters Qualifier Event 4 55 Bar-Facing-Burpees 34 Overhead Squats* 21 Ring Muscle-ups   For Time (20-minute cap) *Ages 54 and below: (95/65) Ages 55-59: (75/55) Ages 60+: (65/45)   Mobility: Barbell Shoulder Smash – 1:30/arm Quad Smash – 1:30/leg...Read More