Reminder: If you are planning to stay the whole time, it will be completed around 1400-1430. If you plan to just WOD at the normal class time, that will be just fine. 🙂   KO at MP 6-person Team competition (WOD’s courtesy of KO in the OK) We will be perform the “Scaled Division” WOD’s...Read More

Sign up if you plan to participate in the MP competition the Saturday, 0900-1400’ish. Click here to read the bio for Patrolman Christopher Mark Goodell   General Warm-up: Run 600/Row 750 10m Spiders 12 Army T-pushups 14 Half tacos 6 Deep squats 6 Squats w/ ankle stretch 12 Shoulder press w/T’s 10 Pull-ups Bike 2:00 10m...Read More

  Conditioning: Partner WOD Complete as many rounds* and reps as possible in 30-minutes of: 2 Handstand push-ups 4 Alternating pistols 6 Pull-ups 8 Goblet squats (53/35)   For score *Partners alternate complete rounds. While one partner is performing a round, the other partner holds the low plank. Planking partner must be holding in order...Read More

MP Fitness Tulsa wishes you a Happy New Year for 2020! Meet at LaFortune Stadium at 0900 for the WOD. Conditioning: “Now you’re seeing 20/20” 100-yd Wall-ball shot throw (20/14)* 20 Wall-ball Russian twist (20/14) 100-yd Wall-ball shot throw 200m Run w/ wall-ball 25-yd Handstand walk* 50-yd Walking lunges 200m Run w/ wall-ball   3...Read More

Class schedule this week is: 0515 and 1200 classes only on Tuesday; 0900 class only on Wednesday at LaFortune Stadium*; classes return to normal starting Thursday. *Please sign-up for Wednesday’s WOD for accountability   General Warm-up: 2 rounds of: Row 15/12 Calories 8 Spiders 7 T-Push-ups 8 V-ups 7 Deep squats 8 Shoulder press w/T’s...Read More

Class schedule this week is: Normal classes on Monday; 0515 and 1200 classes only on Tuesday; 0900 class only on Wednesday at LaFortune Stadium*; classes return to normal starting Thursday. *Please sign-up for Wednesday’s WOD for accountability   General Warm-up: Run 400/Row 500 10m Spiders 10 Army T push-ups 10 Sit-ups 10 Squats 10 Shoulder...Read More

  Conditioning: Partner WOD (co-ed if possible) 30 Synchronized dumbbell front squats (35/25) 80′ Synchronized dumbbell overhead lunges 25 Synchronized alternating dumbbell snatches 70′ Synchronized dumbbell overhead lunges 20 Synchronized alternating dumbbell thrusters 20 Synchronized pull-ups   …rest 5:00, then team up and… “Meet in the middle” With team of MMF or FFM (if possible),...Read More

  Rest Day or… At 0900, Coach Sarah will be hosting a surprise calorie burn, “I ate too much”, WOD! “Angry Girls” Buy-in: Run 1-mile …then… Time with Lola: 30 Double unders 20 Knees-2-elbows 10 Handstand push-ups Time with Nancy: 400m Run 15 Overhead squats (95/63) Time with Kelly: Run 400m 30 Box jumps (24/20″)...Read More

Class schedule for the rest of the week is: Tuesday classes are 0900 and 1200 only;  Wednesday gym closed; Thursday-Saturday classes normal   Conditioning: Partner WOD “Twas the night” Perform 3 rounds of: 16 Partner plank push-ups* 14 Bar-facing-burpees 12 Power snatches (115/73)   …rest 4:00, then… 4-6-8-10-12 rep rounds of: Power Cleans (135/93) Handstand...Read More

Class schedule for this week is: Monday classes normal; Tuesday classes are 0900 and 1200 only;  Wednesday gym closed; Thursday-Saturday classes normal   General Warm-up: Bike 2:00 10 Spiders 10 Push-ups Row 2:00 10 Sit-ups 10 Squats Ski 2:00 10 Ring rows 10 SP w/T’s Run 300m   Endurance: Run 200m Rest 1:00 Run 400m...Read More