Metcon: 4-person Team WOD 100 Calories Biked 40 Synchro Partner Chest-2-Bar Pull-ups 80 Wall-Ball Volleyball Throws (25/20/16)† 100m Double Dumbbell Front Rack Walking Lunges (53/35) 80 Kettlebell Swings (72/53)†† 40 Partner Pistols 100 Calories Rowed …then… 4-person 200m Tire Carry (210/180)   For Time †While one partner group performs half of the WBVB throws,...Read More

MP CrossFit will be performing this WOD on Saturday, 01 September. Register HERE if you would like to show your support.   Metcon: “Bedtime”* Sit-ups Med-Ball Squat Cleans (25/16) Dumbbell Snatches (50/35) Calories Biked   2 rounds   …then partner up, and… Row 1500m (equal work) For Time   …rest to 18:00 on clock, and...Read More

  Metcon: Partner WOD Part 1: 6 alternating rounds for time of: 10 Shoulder-2-Overhead (95/63) 10 Toes-2-Bar (4:00 cap)   …rest until 6:00, then for total score… 2-minute AMRAP of: 3 Power Cleans (95/63) 3 Box Overs (24/20″) 6 Grasshoppers rest 1:00 and adjust weight 2-minute AMRAP of: 2 Power Cleans (135/93) 2 Box Overs...Read More

  Conditioning: Partner WOD 100 Sit-up Slammers (12/8) @ 2m* 60 Clean-2-Overhead (155/103) 75 Sit-up Slammers* 45 Clean-2-Overhead 50 Sit-up Slammers* 30 Clean-2-Overhead   For Time *One partner holds low plank (elbows) while the other performs the slammers.   Mobility: ROMWOD     Post time and experiences to commentsRead More

  Strength & Conditioning: Partner WOD 40 Alternating Pistols* *Equal work   …then…. 10-9-8-7-6-5-4-3-2-1 rep rounds* of: Front Squats (135/93) *After each set of FSQ, perform 30 Double Unders. Equal work not required.   …rest 3 minutes, then… 40-20-10 rep rounds* of: Fat Bar Deadlifts (180/120) Sit-ups *Equal work required.   …rest 3 minutes, then…...Read More

  Conditioning: Partner WOD Complete as many rounds and reps as possible in 7 minutes of: 100m Sprint 7 Power Snatches (95/63) 5 Burpees 10/8 Calories Biked 7 Shoulder Press (95/63)   For Score (run is 1 rep per 25m)   Strength: Snatch 1-rep max Compare to Friday, 15 December 2017   Flexibility/Mobility: Spine Smash –...Read More

  Conditioning: Partner WOD 200m Run 20 Sit-up Slammers (16/12) @ 2m 20 Shoulder Touches 150m Run 15 Goblet Squats (72/53) 15 Burpees-Over-Bar 100m Run 10 One Arm Dumbbell Overhead Squat (50/35) 10 Chest-2-Bar Pull-ups   4 rounds for time (25:00 cap) Compare to Saturday, 29 July 2017   Strength: Snatch 3-3-2-2-1-1-1-1 @ 45-55-65-70-75-80-85-90% 1RM   For Quality...Read More

Fun times at Climb Tulsa!!   Conditioning 1: Partner up, then perform as many rounds and reps as possible in 7 minutes of: 3 Strict Pull-ups 6 Push-ups 9 GHD Sit-ups 12 Wall-Ball Shots (20/14) @ (11/10′) 15/12 Calories Biked   For Score *Alternate Exercises   Strength: Shoulder Press 1-rep max   Compare to Friday, 26...Read More

  Conditioning: “Deck of Cards”…Partner Style ♥: Speed Skips ♠: Partner Pistols ♦: Partner Wall-ball Sit-up Throws @ 5 meters (12/8) ♣: Partner Synchronized Pull-ups Jokers: team 800m run All Face cards: 20 meters buddy carry, except K & Q of ♥ are 40 meters   Description: All numbered ♥‘s, add a zero to the end, and as...Read More

“Get a grip” As a partner group, row 1500m, 15 strokes at a time. While partner A is rowing, partner B does 10 burpees.   …Rest 5 minutes, then individually perform… 21 Box Jumps (24/20″) 15 Kettlebell Swings (55/35) 9 Pull-ups Run 200m   3 rounds for time Compare to Tuesday, 25 June 2013    ...Read More