Conditioning: 400m Run 3 Rope climbs (15′) 15 Snatch (115/73) 400m Run 2 Rope climbs 12 Snatch 400m Run 1 Rope climb 9 Snatch   For Time   Core Accessory Work: 10 Hollow Rocks 10 V-ups 10 Tuck-ups 10 Sec hollow hold 1 min rest   5 Rounds for quality of work     Post...Read More

Strength and Conditioning: 1200m Bike 7 Strict handstand push-ups 5 Front squats* (80% of 1-rep clean)   5 Rounds for time   *Bar must be cleaned from the floor     Post results and experience to commentsRead More

General Warm-up: Run 400m/Row 500m/Bike 2:00 10 Spiders 12 T push-ups 14 Half tacos 14 Squats 12 Shoulder press w/T’s 10 Ring rows 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   Specific Warm-up: 2 rounds Burgener...Read More

This WOD is dedicated to Sergeant Craig Johnson of the Tulsa Police Department. Sgt Johnson was shot multiple times during a traffic stop on the morning of June 29, and later succumbed to his wounds on June 30, 2020.  Johnson was a member of the Tulsa Police Department for 15 years.  Prior to his passing,...Read More

Conditioning: AMRAP in 8min of: 15 Wall ball shots (20/14) @ (10/9) 10 Pull-ups 5 Handstand push-ups 100m Run Strength: Clean & Jerk 5 reps @ 35% 1RM 4 reps @ 50% 3 reps @ 60% 2 reps @ 70% 2 reps @ 80% 1 rep @ 85% 1 rep @ 90% 1 rep @...Read More

Conditioning: 21-15-9 rep rounds of: Deadlifts (225/153) Bar-facing burpees Handstand push-ups Rest 5:00, then… 3 rounds of: 5 Strict pull-ups 7 Clean & Jerks (135/93) Rest 5:00, then… 400m Run 40/30 Calories biked   For time     Post results and experiences to commentsRead More

General Warm-up: 2 rounds of: Run 200/Row 250 8 Spiders 7 T-Push-ups 8 V-ups 7 Deep squats 8 Shoulder press w/T’s …then… Ski 12/8 calories 20m Farmers carry 40 second D-ball rock 10 KB swings   Specific warm-up: 2 rounds of Burgener warm-up 7 Clean & Jerk (45/33) 5 Clean & Jerk (95/63) 3 Clean...Read More

Congratulations to Dr. Robert Hauger for getting his CrossFit MD-L1!!! General warm-up: Bike 2:00 10 Samsons 12 Hand-release push-ups 14 v-ups 14 Squats 12 Shoulder press w/T’s 10 Pull-ups Row 2:00 20m Lunges 10 PVC passovers 10 PVC windmills   Specific warm-up: 2 cycles of Burgener warm-up 7 Overhead squats (45/33) 5 Overhead squats (75/53)...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

  Warm-up: 2 rounds of: Row 15/12 Calories 8 Spiders 7 T-Push-ups 8 V-ups 7 Deep squats 8 Shoulder press w/T’s …then… Ski 12/8 calories 20m Heavy Farmers carry 40m D-ball high carry 10 KB swings Bike 15/12 Calories   Specific warm-up: 2 rounds of Burgener warm-up 8 Hang power cleans (45/33) 8 Shoulder-2-overhead 6...Read More