Conditioning: Oklahoma City Bombing Memorial WOD “The Oklahoma Standard” In teams of 3-4, perform 4 rounds of: 19 Synchro Plate lunges (45/35) 19 Synchro push-ups 95 Wall-ball shots (20/14) @ (10/9′) …then… 171 Burpee box jumps (20″)   For time   Royal Huddleston Burpee Challenge: Day 84     Post results and experiences to...Read More

  Conditioning: 3-person Team WOD* “Tombstone” 210 Double Unders 60 Plate-Facing Burpees 180 Wall-Ball Shots (20/14) at (10/9′) 60 Pull-ups 150 Deadlifts (135/93) 60 Sit-ups 120 Kettlebell Swings (53/35) 60 Box Jumps (24/20″) 90 Calories Rowed   For Time Compare to Saturday, 14 July 2018 *Equal work required   2019 CrossFit Games Open WOD 19.5 (Night...Read More

2019 CrossFit Games registration live! Click HERE Affiliate name: MP CrossFit Online Judges Course: Click HERE   Skill: 4-person Team 4000m Row*   For Time *Rotate each 500m or 250m   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...Read More

  Conditioning: 3-person team WOD* Row 600m 4 rounds of: 12 Power Cleans (155/103) 12 Toes-2-Bar …then… Bike 1200m 3 rounds of: 18 Shoulder to Overhead (135/93) 18 Alternating Pistols …then… Row 1200m 2 rounds of: 24 Bar-over-Burpees 24 Box Overs (30/24″) …then… Bike 2400m 60 Front Rack Walking Lunges (115/73) 180 Double Unders  ...Read More

Classes today are only at 0530 and 0900   Conditioning: “Dominating starts NOW!” Buy-in: 40/32 Calories Biked   …then, in an add and repeat style*, complete the following: 1 Squat Snatch (155/103) 2 Strict Handstand Push-ups 3 Double Unders x10 4 Kettlebell Swings (97/62) 5 GHD Sit-ups 6 Wall-Ball Shots (25/16) @ (12/11′) 7 Chest-2-Bar Pull-ups 8 Alternating...Read More

Class schedule for next week: December 31 – 0530 and 0900 classes only, January 01 closed, January 03 – normal schedule.   Conditioning: 4-person Team WOD “Why do I do this?” Buy-in: 400 Single Unders …then… 20 Handstand Push-ups* 30 Wall-Ball Shots (20/14 ) @ (10/9′) 40 Alternating Box Jumps (20″) 50 Sumo Deadlift High...Read More

Wednesday class will ONLY be at 0900. Conditioning: “Merry, Merry Christmas” 3-person Team Part 1a: 7 Worm Push-ups* …then perform remainder of 5:00 AMRAP** of: 20 Front Squats (135/93) 30 Pull-ups 40 Alternating Dumbbell Snatches (50/35) 50 Wall-Ball Shots (25/16) @ (10/9′)   Part 1b: Max Calories Rowed in 5:00   2 rounds for score -On round...Read More

Conditioning: Team Row or Bike (2-4 persons) Max meters rowed in 45 minutes   Flexibility: Spine Smash – 2:00 Couch Stretch – 1:30/side Pike Stretch – 2:00     Post meters and experiences to commentsRead More

  Conditioning: 3-person team WOD WOD 1: “Fran” 21-15-9 rep rounds of: Thrusters (95/65) Pull-ups   WOD 2: “Elizabeth” 21-15-9 rep rounds of: Squat Cleans (135/95) Ring Dips   WOD 3: “Isabel “ 30 Snatches (135/95)   WOD 4: “Diane” 21-15-9 rep rounds Deadlifts (225/150) Handstand Push-ups   WOD 5: Heavy “Grace” 30 Clean & Jerk...Read More

  Skill: 3-person team 4500m Row Rotation is 500/400/300/200/100* For Time *Each team member rows 500, then each row 400, and so on…   …rest 5-10 minutes, then… Conditioning: 10 Kettlebell Swings (97/62) 20 second One-arm High Plank hold (each arm) 40 Double Unders   4 rounds for time   Flexibility/Mobility: Side Straddle – 1:30/side...Read More