Strength: “Make-up work” Pick a missed lift, find 1-rep max Or… Pick a lift and perform: 5 reps @ 65% 1RM 5 reps @ 75% 5 reps @ 85%   For Quality   Conditioning: “Hammer Time”  15 Chest-2-Bar Pull-ups 25 Burpees 35 Front Squats (75/53) 45 Double Unders 45 Calories Rowed 35 Sit-ups 25...Read More

I saw this e-card a few days ago, and it made me think about all the PR’s people have been setting at MP these last few weeks! I am proud of each and every one of you! Ape Strong!! Reminder: There will not be a night class on Friday. Sorry for any inconvenience.   Strength/Skill:...Read More

Enjoyed having Angie dropping in for some WOD’s! Come back soon.   Conditioning: Partner WOD Tuesday 40 Burpee Box Over (20″) …then 2000m Row …then 40 Pull-ups 8 Squat Cleans (135/93) 30 Ring Dips 6 Squat Cleans (155/103) 20 Pull-ups 4 Squat Cleans (175/113) 10 Ring Dips 2 Squat Cleans (185/123) …then 200m Sprint x 4 …then 40...Read More

Fun times at Saturday’s “Bring a Friend” WOD!   Strength: Overhead Squat 1-rep max Compare to Monday, 06 April 2015   Conditioning: 200m Run 30 Wall-ball Push-ups 20 GHD Sit-ups 10 Hang Power Cleans (135/93)   3 rounds for time Compare to Monday, 06 April 2015   Mobility: Quad Smash – 1:30/leg Overhead T-spine Smash –...Read More

  Strength: Back Squat 1-rep max Compare to Friday, 03 April 2015   Conditioning: “Peek-a-boo” 50 Weighted Walking Lunges (35/25) 25 Pull-ups 50 Sit-ups 25 Box Jumps (30/24″) 50 Back Extensions 25 Ring Dips 50 Toes-2-Bar 25 Wall-Ball 2-fer-1’s (20/14) @ (10/9′) 50 Double Unders   …Rest 2 minutes   15 Overhead Squats (185/123) For...Read More

  Skill: Practice 15 minutes on: “Athletic Skills Sheet“   Conditioning: Partner WOD Complete as many rounds and reps as possible in 9 minutes of: 200m Run 4 Handstand Push-ups 8 Kettlebell Swings (70/45)   …Rest 3 minutes   Complete as many rounds and reps as possible in 6 minutes of: 200m Row 3 Front...Read More

The madness was real on Saturday!   Strength: Deadlifts 1-rep max Compare to Wednesday, 01 April 2015   Conditioning: 12-9-6 rep rounds of: Thrusters (135/93) Knees-2-Elbows Run 300m at the end of each round   For Time   Mobility: Couch Stretch – 1:30/side Lateral Opener – 1:30/side Recline Spinal Twist – 1:30/side     Post...Read More

  Conditioning: Partner WOD “Fast and Furious II” 4 x 200m Sprint 100 Sit-ups Slammers (14/10) @ 2m 50 Fat Bar Deadlifts (225/150) 40 Overhead Squats (115/75) 40 Pull-ups 50 Plate-facing Burpees 100 Double Unders 4 x 200m Sprint     For Time Instructions: Equal work. One person at a time working. Tag between exercises....Read More

“OUTCRY Tulsa 2015” was a packed house at the BOK!!   Strength: Hang Power Clean 1-rep max Compare to Friday, 27 March 2015   Conditioning: “Fabulous Friday” 4 rounds for time of: 4 Snatches (135/93) 8 Toes-2-Bar 100m Run   …Rest 3 minutes*   3 rounds for time of: 3 Squat Clean (205/133) 6 Handstand...Read More

  Strength: Shoulder Press 1-rep max Compare to Wednesday, 25 March 2015   Conditioning: 300m Run 24 Shoulder Touches 12 Double Kettlebell Thrusters (35/25) 24 Slammers (12/8) 30 Double Unders   4 rounds for time   Flexibility: Low Lunge Twist – 2:00/side Eye of the Needle – 2:00/leg Reclined Spinal Twist – 2:00/leg    ...Read More