Strength: Deadlift 4-4-4-4-4 at 75% 1RM   For Quality     Conditioning: “The heat is on” 7 Handstand Push-ups 14 Glute -Ham Sit-ups 21 Calories Rowed 28 Double Unders   4 rounds for time     Mobility: Quad Smash – 2:00 per leg Overhead with External Bias – 2:00 per side T-Spine Smash –...Read More

  Strength: Snatch 1-rep max     Conditioning: “Tester” 35 Double Unders 25 Wall-Ball Shots (20/14) at (10/9′) 15 Knees-2-Elbows Run 200m   3 rounds for time     Flexibility: Right leg split, 2:00 Left leg split, 2:00 Couch stretch, 2:00/side     Post max load, time, and experiences to commmentsRead More

Congratulations to Mark Gray! Voted Tulsa’s Healthiest CEO!   Speed Test: 500m Row   For Time     Conditioning: Partner WOD: “Merging Lines” 100 Kettlebell Swings (53/35) 50 Burpees 30 Toes-2-Bar 800m Shuttle Run (alternate every 200m) 30 Toes-2-Bar 50 Burpees 100 Wall-Ball Shots (20/14) @ (10/9′)   For Time WOD courtesy of CrossFit Merge Partners...Read More

    Strength: Push Press 5  reps  @ 60% 1RM Shoulder Press 3  reps  @ 70% 1+ reps @ 80%   For max reps at 80%     Conditioning: “Jannice” 200m Run 30 Shoulder Touches 40 Double Unders 300m Row 20 Slammers (12/8)   4 rounds   …Rest exactly 3 minutes   60 Burpees   For Time...Read More

  Team Event 1: 0:00-1:00 Female 1 row max calories 1:00-2:00 Female 2 row max calories 2:00-2:30 Transition 2:30-4:00 Max Clean-to-Overhead (135/93) 4:00-4:30 Transition 4:30-5:30 Female 1 row max calories 5:30-6:30 Female 2 row max calories 30 second transition, now repeat with Male Athletes   For Total Score (Total Calories + Total Clean & Jerks)...Read More

    Skill: Hinge Rows 5-5-5* Elevated Rows** 5-5-5*   For Quality *Between sets, perform 20 Double Unders **Incline Rows and Ground Rows are progressions to Elevated Rows. Perform one of those instead if you are unable to properly perform Elevated Rows.     Conditioning: Every minute on the minute (EMOM), for 7 minutes, perform:...Read More

  Strength: Deadlifts 5  reps  at  60% 1RM 5  reps  at  65% 5  reps  at  70% 5  reps  at  75% 5+ reps at 80%   For quality and max reps at 80%     Conditioning: 200m Run 10 Wall-Ball Shots (20/14) @ (10/9′) 10 Uneven Kettlebell Push-ups* 10 GHD Sit-ups 20 Double Unders   3...Read More

  MP CrossFit, joined by Vertical CrossFit, will be celebrating Independence Day by doing a Hero WOD courtesy of Black Sheep CrossFit, at 1800. All MP members are welcome to join. There will not be a Competitors Class. Friday morning at 0800, there will be a group meeting at the Turkey Mountain main parking lot...Read More

  Strength: Shoulder Press 3-3-3-3-3   For Max Load     Conditioning: 21 Front Squats (95/63) 15 GHD Sit-ups 90 Speed Skips Run 200m   3 rounds for time Compare to Saturday 21 July 2012     Flexibility: Low Lunge Twist – 2:00/side Eye of the Needle – 2:00/leg Reclined Spinal Twist – 2:00/leg  ...Read More

  Skill: Headstand Hold 5 x 30 seconds Between sets, perform 30 Speed Skips   For Quality     Conditioning: “Steppin & Reppin” 40 reps Box Jumps (24/20″) 40 Reps Ketlebell Swings (53/35) 40 Reps Overhead Squats (85/53)   Run 200m    30 Reps Box Jumps (24/20″) 30 Reps Kettlebell Swings (53/35) 30 Reps Overhead...Read More