Reminder: There is no class Saturday due to Coach Becky and Coach Jimmy competing at “Battle Over Red Lands”! The CrossFit competition is from 0900-1800. Becky performs WOD 1 at 1045, and Jimmy is at 1115. It is being held at 2700 N. Hemlock Circle Broken Arrow, OK 74012. Come join the fun!    Complete...Read More

50 Burpee buy-in (as a team, 25 each) for time After team is done, rest 3 minutes then start the main WOD “Giddy up”   First… 200 meter Shuttle Sprints x 6   Next… 4 rounds (alternating partners each round, 2 rounds each): 12 Toes-2-Bar 12 Handstand Push-ups   Then… 200 meter Rowing Sprints x...Read More

Rest Day       CFE WOD: Choose a sport: Run, Row, Bike, or Swim   8-12 rounds of: 60 seconds work, 90 seconds rest   Post total distance covered to commentsRead More

“7th Heaven” Complete as many rounds as possible in 28 minutes of: 21 Box Jumps (30/24″) 14 Wall-Ball Overhead Lunges (20/14) 7 Muscle-ups 1 Clean (185/125)     Post total number of rounds and extra reps to commentsRead More

“Rooster” 10 Burpees 20 Double Unders   10 rounds for time     Post time to comments Compare to 31 JUL 12       CFE WOD: Choose a sport: Run:  800m, rest 4 min; 600m, rest 3 min; 400m, rest 2 min; 200m Row: 1000m, rest 4 min; 750m, rest 3 min; 500m, rest...Read More

MP CrossFit would like to honor all Veterans, past and current. Thank you for your service! Rowing “Bulger”   Row 175m 7 Chest-2-Bar Pull-ups 7 Front Squats (115/80) 7 Handstand Push-ups   10 rounds for time     Post time to commentsRead More

1-minute max rep box jumps (24/20″) Rest 2 minutes 1-minute max rep push-ups Rest 2 minutes 1-minute max rep sit-ups Rest 2 minutes 1-minute max rep pull-ups Rest 2 minutes 1-min row for calories For Time Post time to comments Compare to 13 NOV 10Read More

“Einstein” For time: Teams of two work to complete three couplets:   1) 70 reps of Weighted Lunges (45/33# barbell in the front rack position) and 70 Pull-ups 2) 70 reps of Ball Power Clean-to-Overhead (20/14) and 140 reps of Double Unders 3) 70 reps of Kettlebell Swings (55/35) and 70 GHD Sit-ups   Work...Read More

Rest Day       CFE WOD: Choose a sport and perform 10-15 rounds of: Run: 200m, rest 2 minutes Row: 250m, rest 2 minutes Bike: 800m, rest 2 minutes Swim: 50m/yd, rest 2 minutes   Post time to commentsRead More

“4 more years…”   Run 600m …rest 2 min, then 50 Double Unders 25 Toes-2-Bar/Knees-2-Elbows 50 Kettlebell Sumo Deadlift High-Pull (55/35) 25 Handstand Push-ups 50 Sit-up Slammers (12/8) 25 Deadlifts (225/150) 50 Wall-Ball Push-ups 25 Kettlebell Swings (70/55) 500m Row   For Time     Post time to commentsRead More