Mark calendars for May 15-19, Olympic Lifting Series at the 0845, 1200, and 1730 classes all week. Blake Barnes from Oklahoma Weightlifting Club, will be leading these classes through Clean & Jerk drills/work and Snatch drills/work. If you are not an MP member, but would like to join in, contact Coach Jimmy for more details.  ...Read More

Mark calendars for May 15-19, Olympic Lifting Series at the 0845, 1200, and 1730 classes all week. Blake Barnes from Oklahoma Weightlifting Club, will be leading these classes through Clean & Jerk drills/work and Snatch drills/work. If you are not an MP member, but would like to join in, contact Coach Jimmy for more details.  ...Read More

  Skill: Row 250m, All Out, …rest 3 minutes, then… Now team up, 3-person team: Row 3000m* For Time *Switch every 500m, row at 90% your 250 pace   Conditioning: “Jump Around” 30 Speed Skips 20 Wall-Ball Shots (20/14) @ (10/9′) 25 Single Jump Rope 15 Box Overs (24/20″) 20 Double Unders 10 meters Handstand...Read More

  Conditioning: Partner WOD 3 rounds for time of: 30 Wall-Ball Shots (25/16) @ (10/9′) 20 Pull-ups 30 Burpees …rest 3 minutes, then… 2 rounds for time of: 20 Kettlebell Swings (97/62) 100 Double Unders 20 Front Squats (155/103)   For time   …rest 8 minutes, then… Strength: As a partner group, find 1 rep...Read More

Focused Work: Snatch Balance   Conditioning: “Crank it up” 3 rounds of: 15 Wall-Ball Shots (20/14) @ (12/10′) 10 Burpees 5 Muscle-ups   …then 5 rounds of: 50 Double Unders 5 “Jana Burpees”* 5 Handstand Push-ups Rest 1 minute at the end of each round   …then 3 rounds of: 15 Box Jumps (30/24″) 10...Read More

  Conditioning 1: 2017 Masters Online Qualifier WOD 4 10 Deadlifts (315/225) 20 Deficit Handstand Push-ups (4.5″/3″) 30 Front Squats (95/65)   2 rounds for time For complete standards, descriptions, and other age group variations, go to games.crossfit.com   …rest 5-8 minutes, then… Conditioning 2: Every minute on the minute perform, adding 2 reps of...Read More

  Skill: Row Sprints Row 250m, All Out, holding 28-35 Strokes/min …rest 3 minutes Now perform: 400m Row @ 90% all out pace, rest 1 minute 350m Row @ 90%, rest 1 minute 300m Row @ 90%   For quality   Conditioning: 2017 Masters Online Qualifier WOD 1 100 Alternating One-Arm Dumbbell Snatches (50/35) 80 Calories...Read More

  Strength & Conditioning: 2017 Masters Online Qualifier WOD 2 Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bar 50 double-unders 15 squat cleans, 135 / 85 lb. If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bar 50 double-unders 13 squat cleans, 185 /...Read More

Wednesday is “Bring a Friend”. Bring that friend you have been trying to get started.   Conditioning: Partner WOD “Friends and Family” As a partner group, perform as many rounds and reps as possible in 12 minutes of: 200m Sprints x 2 20 Pull-ups 20 Wall-Ball Sit-up Throws (12/8) @ 5m 40 Jump Rope Singles...Read More

Team 1 wins the competition! Final Score: 470 to 463 Conditioning: Death by Kettle-Burpees On the command “Go”, perform one Kettlebell Swing (70/53), followed by one Burpee. Continue adding one of each every minute, until failure to complete within the minute. For Score   Strength: Overhead Squat 3-3-3-3-3 @ 60-70-75-80-85% 1RM For Quality   Flexibility/Mobility:...Read More