The 0630 class on Tuesday is canceled this week.   Strength: Shoulder Press 5   reps @ 65% 1RM 3   reps @ 75% 1+ reps @ 85%   For Max Reps   Conditioning: “Change” 20 Burpees 5 Bar Muscle-ups 10 Overhead Squats (135/93) Run 200m 20 Box Overs (30/24″) 5 Ring Muscle-ups 10 Double...Read More

Friday evening and Saturday morning classes are canceled due to Battle at the Ballpark competition at OneOk field. Come support the 3 MP CrossFit teams; competing at 1800, 1900, and 2000 on Friday evening.   Skill: Practice for 10:00 Tripod Tuck to Headstand Tripod Straddle to Headstand Tripod Pike to Headstand   For Quality  ...Read More

  Strength/Skill: Power Cleans 7-7-5-5-3-3-1-1 Start at 55% 1RM. Increase by 5% each iteration. Focus points for this are: Hip Explosion, Shrug, Fast Elbows   For Quality   Conditioning: Run 600m 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Run 400m 50 Double Unders 40 Kettlebell Sumo Deadlift High-pull (53/35) 30 Wall-Ball Shots (20/14) @...Read More

  Strength/Skill: Practice for 15:00 Snatch Balance @ 45% 1RM Snatch and Power Snatch @ 50%   For Quality   Conditioning: Run 200m 5 Muscle-ups 5 Power Cleans (185/123)   3 rounds for time (8:00 cap)   …Rest 5:00   50 Double Unders 25 One-legged Push-ups (alternating)* 30 Speed Skips 15 Handstand Push-ups* 50 Single...Read More

Happy Labor Day! Gym Closed   There will be a a group meeting at Turkey Mountain parking lot to run at 0700. And then a Team WOD at 0900 at Vertical CrossFit. All MP’ers are welcome to come. Don’t have a team, no worries. We have you covered. 🙂     Post experiences to commentsRead More

  Conditioning: “Partner Killer” 10 Muscle-ups 20 Weighted Overhead Lunges (35/25) 30 Burpees 40 Sit-ups 50 Seconds of Low Plank Hold (both partners at once) 120 Double Unders 120 meters Buddy Carry 50 Squats 40 Calories Rowed 30 Toes-2-Bar 20 Pistols 10 Strict Dips   For Time   …Rest 3:00   Strength: Find combined 1-rep...Read More

  Skill: Practice for 10:00 21 Single Jump Rope 7 Pause Overhead Squats (45/33) 14 Double Unders   3 rounds for quality     Conditioning: Pick a Board WOD Take this opportunity to tackle a MP Board WOD that has been haunting or teasing you.     Mobility: Hip Capsule Stretch – 2:30/side T-Spine Smash...Read More

  Strength: Front Squat 5    reps @ 60% 1RM 3    reps @ 70% 1+ reps @ 80%   For max reps at 80%     Conditioning: 3 Ground-to-Overhead (155/103) 6 Bar-Over-Burpees   3 rounds for time (5:00 cap)   …Rest 5:00   12 Deadlifts (205/133) 9 Pull-ups 6 Handstand Push-ups   3 rounds...Read More

Steichen Family Row Team   Skill: 1-minute Handstand hold 10 Strict Pull-ups 30 Single Jump Rope   2 rounds for quality     Conditioning: Partner WODs “O’ Happy Tuesday” WOD 1: 12:00 Cap 2K Row Max Rep Burpees   As a team, row 2000 meters. Then perform as many Burpees in the remaining time as...Read More

  Conditioning: “Jeremy” 21-15-9 rep rounds of: Overhead Squats (95/63) Burpees   For Time Compare to Tuesday, 25 March 2014     Strength: Behind the neck press 5   reps @ 60% 1RM Shoulder Press 3   reps @ 70% 1+ reps @ 80%   For max reps at 80%     Flexibility: 10 Sit-ups...Read More