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
Happy 119th Birthday Mr. Huddleston! Conditioning: Run 200m 40 Kettlebell Swings (53/35) 45 Burpees Run 400m 30 GHD Sit-ups 35 Wall-Ball Push-ups* Run 600 20 Power Snatches (115/75) 25 Bar-Over-Burpees Run 800m 10 Handstand Push-ups 14 Ring Dips* For Time *Burpees are an authorized substitution Burpee Challenge: Day 119 FINAL DAY!! ...Read More
Coaches “masterminding”. Dangerous situation. 😉 Conditioning: “More Burpees Please” 1-2-3-4-5 rep rounds of: Body Blasters Burpee Box Overs (24/20″) Burpee Broad Jumps, 25′ Bar-Over-Burpees For Time …Rest 7 minutes Strength: Pick any missed 1-rep (Shoulder Press, Thruster, Hang Power Clean) or Find a 4-rep max with any lift Burpee Challenge:...Read More
Conditioning: Partner WOD Complete as many rounds and reps as possible in 15 minutes of: Run 100m 2 Handstand Push-ups 4 Chest-2-Bar Pull-ups 6 Burpees 8 Slammers (12/8) @ 2m For Score (Run is worth 2 points) Strength: Hang Power Clean 1-rep Max For max load Compare to Monday, 23 November 2015...Read More
Great Memorial Day WOD with the MP-Vertical family! Conditioning: Every 3 minutes on the minute for 24 minutes perform: 200m Run 3 Wall-Climbs 12 Sit-ups 8 Burpees For Score Score equals total burpees on last round, minus any uncompleted reps throughout 24 minutes. Strength: Back Squats 5 Â reps @ 65% 1RM...Read More
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth...Read More
Pinky competing with her team at #bricktownthrowdown last weekend! Strength: Sumo Deadlift 3-rep max Conditioning: Complete as many rounds and reps as possible in 20-minutes of: 10 Double Kettlebell Thrusters (53/35) 20 Speed Skips 10 Push-ups* 20 Calories Rowed For Score Burpee Challenge: Day 109 Mobility: Pick any 3 stretches...Read More
It makes me smile to see a messy whiteboard at the end of the day! Skill/CFE: Row 300m Rest 3 minutes 3 rounds for total sprint time 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...Read More
Conditioning: Complete as many rounds as possible in 12-minutes of: 3 Chest-2-Bar Pull-ups 6 Push-ups* 9 Weighted Lunges (45/35) For Score *Burpees can be substituted Strength: Shoulder Press 1-rep max Compare to Wednesday, 11 November 2015 Conditioning: 5 Squat Cleans (155/103) 10 Bar-Over-Burpees 5 rounds for time Burpee...Read More
