Bring a Friend WOD Partner WOD “Friends and Family” As partner groups, perform as many rounds as possible in 12 minutes of:   200m Sprints x 2 20 Pull-ups 20 Wall-Ball Shots (20/14) @ (10/9′) 40 Jump Rope Singles   …Rest 5 minutes   As partner groups, perform as many rounds as possible in...Read More

Attention MP: Saturday will be a “Bring a Friend” WOD. Invite your friends for a free trial class.   Conditioning: “Angie running wild” 10 Pull-ups 10 Push-ups 10 Sit-ups 10 Squats 200m Sprint   10 rounds for time   Mobility: Anterior Compartment Smash – 1:30/side Barbell Calf Smash – 1:30/side Quad Smash – 1:30/side Reclined...Read More

  Strength: Back Squat 1-rep max Compare to Friday, 03 April 2015   Conditioning: “Peek-a-boo” 50 Weighted Walking Lunges (35/25) 25 Pull-ups 50 Sit-ups 25 Box Jumps (30/24″) 50 Back Extensions 25 Ring Dips 50 Toes-2-Bar 25 Wall-Ball 2-fer-1’s (20/14) @ (10/9′) 50 Double Unders   …Rest 2 minutes   15 Overhead Squats (185/123) For...Read More

  Skill: Practice 15 minutes on: “Athletic Skills Sheet“   Conditioning: Partner WOD Complete as many rounds and reps as possible in 9 minutes of: 200m Run 4 Handstand Push-ups 8 Kettlebell Swings (70/45)   …Rest 3 minutes   Complete as many rounds and reps as possible in 6 minutes of: 200m Row 3 Front...Read More

The madness was real on Saturday!   Strength: Deadlifts 1-rep max Compare to Wednesday, 01 April 2015   Conditioning: 12-9-6 rep rounds of: Thrusters (135/93) Knees-2-Elbows Run 300m at the end of each round   For Time   Mobility: Couch Stretch – 1:30/side Lateral Opener – 1:30/side Recline Spinal Twist – 1:30/side     Post...Read More

  Conditioning: Partner WOD “Fast and Furious II” 4 x 200m Sprint 100 Sit-ups Slammers (14/10) @ 2m 50 Fat Bar Deadlifts (225/150) 40 Overhead Squats (115/75) 40 Pull-ups 50 Plate-facing Burpees 100 Double Unders 4 x 200m Sprint     For Time Instructions: Equal work. One person at a time working. Tag between exercises....Read More

“OUTCRY Tulsa 2015” was a packed house at the BOK!!   Strength: Hang Power Clean 1-rep max Compare to Friday, 27 March 2015   Conditioning: “Fabulous Friday” 4 rounds for time of: 4 Snatches (135/93) 8 Toes-2-Bar 100m Run   …Rest 3 minutes*   3 rounds for time of: 3 Squat Clean (205/133) 6 Handstand...Read More

  Conditioning: “Wicked Wednesday” 10 Power Cleans (155/103) 20 Burpee Box Overs (20/16″)* 30 High-Lows* 400m Run   4 rounds for time Compare to Wednesday, 14 August 2013 *Instructions: Rx Burpee Box Overs require feet not to touch the box. Box must be cleared in order to count as Rx. High-Lows start in the up...Read More

  Conditioning: MFFL Workout 1.1 Complete as many rounds as possible in 30 minutes of: 1 Bear Complex (165/105)* 1 Muscle-up (bar or rings) or 3 Chest-2-Bar Pull-ups or 5 Pull-ups 10 Box Overs or Step Overs (24/20″) 15 Wall-Ball Shots (20/14) @ (10/9′)   For Score Compare to Wednesday, 06 August 2014   *BEAR COMPLEX: Without...Read More

  Skill/Core Work: High Plank Variations – 1 arm up holds: 15 seconds each arm – 1 arm, 1 leg opposite sides up: 15 seconds each variation – 1 arm, 1 leg same side up: 15 seconds each variation – 15 High-Lows* …rest 1 minute   3 rounds for quality *High-Lows start in the high...Read More