Conditioning: CrossFit Team Series Event 1 Scaled Version Females complete for time: 100 single-unders, each 75-calorie row, total 50 step-ups, total (20″) Then, males complete: 100 single-unders, each 75-calorie row, total 50 step-ups, total (24″) For Time (18:00 cap) …Rest 5 minutes, then… Find Team Total in: 2-rep Front Squat (18:00 cap) Flexibility:...Read More

Attention all MP’ers. It is time for a new shirt! So MPCF is having a T-shirt design competition. If you would like to enter a design idea, please turn in a hard copy (digital drawing, professional artwork, or just your freehand on a sheet of paper) by end of class Saturday, 13 August. Winner gets...Read More

Skate park crew!   Conditioning 1: Choose a option: Solo – 1500m Row Partner – 2400m Row 3-Person – 3000m Row   For Time   Strength: Split Jerk 5 x 3 (60-70-75-80-85% 1RM)   For Quality   Conditioning 2: 100m Run 7 Front Squats (155/103) 4 Muscle-ups   4 rounds for time   Mobility: Anterior...Read More

  Skill: 3-person Team 3000m Row   For Time   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 Push Press (75/53) 15 Lateral Bar Jumps*   For Time *Jumping over the bar both directions equal 1 Compare to Tuesday, 23 February 2016...Read More

Tulsa Tough is this weekend. MPCF has several riders riding. Come cheer them on. Class is at normal time.   Conditioning: “Three’s Company” WOD 1: 15-12-9 rep rounds of: Calories Rowed Toes-2-Bar   WOD 2: 45 Double Kettlebell Thrusters (53/35) 60 Double Unders 45 Handstand Push-ups 60 Jump rope Singles 45 Kettlebell Swings (53/35)  ...Read More

  Conditioning: As a 3-person team, perform equal work for time of: Run 3000m (switch every 200m)   …rest 3 minutes, then… Partner up, and then perform 4 rounds for time, alternating exercises, of: 300m Row 15 GHD Sit-ups 15 Ring Dips   …rest 2 minutes, then… As individuals, perform 4 rounds for time of:...Read More

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth...Read More

  Conditioning: “Giant Speed Jenga” As a group in partner groups, using a Jenga set with numbers 1-8 and blanks, perform the following: One at a time, large group members have 20 seconds to successfully pull a block, and place it on top. Then partner teams perform the exercise set forth on the pulled block....Read More

Speedy at the top of her first bar muscle-up!   Conditioning: Option 1: 2016 CrossFit Games Open WOD 16.3 Complete as many rounds and reps as possible in 7 minutes of: 10 Power Snatches* 3 Bar Muscle-ups**   *Weights: Rx: (75/55) 55+ and Teen 14-15 Rx: (65/45) Scaled, Scaled 55+, Scaled Teen 14-15: (45/35)  ...Read More

Saturday class will be 2016 CrossFit Games 16.3 MPCF competition. If you are planning on attending, please write your name on the board.   Skill: Pick any three (3) skills on the “Athletic Skills Sheet” to work on   Conditioning: 3-person team WOD “Fab Friday” Row 1500m 75 Burpees 60 Front Squats (185/123) Row 1200m 60...Read More