Strength: Shoulder Press 3-rep max (12:00 cap)   Conditioning: MPCF Board WOD “Jerry” 1-mile Run 2k Row 1-mile Run   For Time Compare to Thursday, 02 June 2011   Flexibility: Couch Stretch – 1:30/side Reclined Spinal Twist – 1:30/side Posterior Chain Floss – 1:30/side     Post max load, time, and experiences to commentsRead More

  Conditioning: 3-person team WOD “Karen” 150 Wall-Ball Shots (20/14) @ (10/9′) – Rx (16/10) @ (10/9′) – 55+ Masters Rx (14/10) @ (9′) – Scaled (12/8) @ (9′) – Masters Scaled   “Diane” 21-15-9 rep rds of: Deadlifts* Handstand Push-ups *(225/153) – Rx (185/123) – 55+ Masters Rx (155/103) – Scaled (135/93) – Masters...Read More

  Conditioning: Partner WOD Complete as many rounds and reps as possible in 7 minutes of: 100m Sprint 7 Power Snatches (95/63) 5 Burpees 10/8 Calories Biked 7 Shoulder Press (95/63)   For Score (run is 1 rep per 25m)   Strength: Snatch 1-rep max Compare to Friday, 15 December 2017   Flexibility/Mobility: Spine Smash –...Read More

  Open Gym 1730-1900     Post experiences to commentsRead More

Gym will be closed on Wednesday in observation of Independence Day. We will meet at the skate park located at 21st & Riverside, west side of river and south side of 21st at 0900. Friends are welcome.   Conditioning: 500m row Rest 1:00 10 rounds for time   …or…   MPCF Board WOD 5000m Row...Read More

Flashback to 2014! Gym will be closed on Wednesday in observation of Independence Day. We will meet at the skate park located at 21st & Riverside, west side of river and south side of 21st at 0900. Friends are welcome.   Conditioning: Complete as many rounds and reps as possible in 7 minutes of: 200m...Read More

Fun times at Climb Tulsa!!   Conditioning 1: Partner up, then perform as many rounds and reps as possible in 7 minutes of: 3 Strict Pull-ups 6 Push-ups 9 GHD Sit-ups 12 Wall-Ball Shots (20/14) @ (11/10′) 15/12 Calories Biked   For Score *Alternate Exercises   Strength: Shoulder Press 1-rep max   Compare to Friday, 26...Read More

  Conditioning: Complete as many rounds and reps as possible in 7 minutes of: 12 Calories Rowed 8 Gorilla Rows (53/35) 6 Toes-2-Bar 26 Double Unders   For Score   Strength: Deadlift 1-rep max Compare to Friday, 08 December 2017   Flexibility/Mobility: Spine Smash – 2:00 Reclined Spinal Twist – 1:30/side Hamstring Floss – 1:30/side  ...Read More

  Conditioning: Partner WOD Complete as many rounds and reps, alternating exercises, in 5 minutes of: 25 Double Unders 15 Sit-ups 10 Burpees   …Rest 2 minutes, then… Complete as many rounds and reps, alternating rounds, in 5 minutes of: 3 Power Cleans to Overhead (75/53) 6 Goblet Squats (53/35) 9/6 Calories Rowed   For...Read More

    Skill: Bike 25/20 Calories, All Out Rest 3 minutes, now… 3 rounds of: Bike for 5 seconds less than all out time for max calories Rest 2:00   For total time and calories burned in 3 rounds   Conditioning: Every 3 minutes for 15 minutes perform: 200m Run 4 Handstand Push-up 6 Kettlebell...Read More