General Warmup: Run 400m/Row 500m/Bike 2:00 10 Spiders 10 T push-ups 10 Sit ups 10 Squats 10 Shoulder press w/T’s 10 Pull-ups 10 Handstand push-ups Run 200m/Row 250m/Bike 1:00 20m Overhead KB waiter walk (each arm) 10 KB swings 10 Burpees 10 PVC passovers 10 PVC windmills 10 PVC front squats   Conditioning: Partner WOD...Read More

Gym closed in observation of Independence Day. We will be meeting Saturday for a group WOD in the west parking lot of the Veteran’s Park in Jenks, OK at 0830. Friends are welcome. Enjoy your Freedom! Happy Independence Day!   Conditioning: Partner WOD Buy In: 200m sandbag drag* (70/50) (each partner performs drag) *100m done with...Read More

General warm-up: 2 rounds of: Run 400m 10 Samsons 12 Hand-release push-ups 14 v-ups 14 Squats 12 Shoulder press w/T’s Row 2:00 20m Lunges 10 PVC passovers 10 PVC windmills Bike 2:00 7 Wall-Ball Shots 7 Toes-2-bar   Conditioning: Partner WOD (equal work) “Ghost” 40 Wall-ball (20/14) @ (10/9’) 30 Toes-2-bar   3 rounds for...Read More

Old school pic from May 2017! Conditioning: Partner WOD 7-minutes max calories rowed Rest 2:00 7-minute AMRAP of: 3 Pull-ups 6 Push-ups 9 Squats Rest 2:00 9 Deadlifts (155/103)* 6 Hang power cleans 3 Shoulder-2-Overhead Rest 2:00 4 rounds for time of: Run 300m While one partner runs, the other performs max rep Overhead squats...Read More

ATTENTION ALL!!  The Health Zone will be closed until an unspecified date due to the COVID-19 outbreak. MP will be closed until the HZ re-opens. Maintain your social distancing. At home WOD’s will be the daily post. As of now, the plan will be to gather at a designated spot on Saturday mornings for a...Read More

ATTENTION ALL!!  The Health Zone will be closed until an unspecified date due to the COVID-19 outbreak. MP will be closed until the HZ re-opens. Maintain your social distancing. At home WOD’s will be the daily post. As of now, the plan will be to gather at a designated spot on Saturday mornings for a...Read More

ATTENTION ALL!! With great sadness, the Health Zone will be closed Wednesday, 18 March until an unspecified date due to the COVID-19 outbreak. MP will be closed as well, until the HZ re-opens. At home WOD’s will be added to the daily post. As of now, the plan will be to gather at the Memorial...Read More

  Conditioning: Partner WOD Complete as many rounds and reps as possible in 30 minutes of: 2 rounds of “Cindy”* 2 rounds of “DT”* Run 400m*   For score *Partners alternate rounds. I.E. Partner A does 1 round of Cindy, B does 1 round of Cindy. A does 1 round of DT, B does 1...Read More

  Conditioning: Partner WOD Perform as many reps as possible in 45 seconds* at each station of: Burpees Synchronized Wall-ball shots (20/14) @ (12/11’) GHD Sit-up Wall-Ball tosses (8#) Synchronized Pull-ups Box Overs (20″) Synchronized One-arm Kettlebell Snatch Lunges (45/30) Calories Rowed …rest 1:15 minute   3 rounds for score Compare to Saturday, 13 October 2018...Read More

  General Warm-up: 2 rounds of: Bike 1:30 10 Spiders 10 Push-ups Row 1:30 10 Sit-ups 10 Squats Ski 1:30 10 Ring rows 10 SP w/T’s Run 200m   Specific Warm-up: 12 DL (45/33) 10 DL (95/63) 8 DL (135/93) 6 DL (175/113) 4 DL (205/133)   Strength: ”Dead, Deader, Deadest”* 30 seconds of max...Read More