Conditioning: Partner WOD 21-15-9 rep rounds* of: Thrusters (95/63) Pull-ups *Partners alternate complete rounds. Partner A does 21 thrusters & 21 pull-ups, then partner B does 21 thrusters & 21 pull-ups. Then they move on to the 15 round, and then the 9 round in similar fashion. …then… 60/40 Calories biked or rowed* (equal...Read More

  Conditioning: 3-person team WOD* “The Ape’s 44” Buy-in: 1976 meter row …then… 44 Thrusters (95/63) 44 Pull-ups 44 D-Ball Cleans (100/80) 44 Burpee box jump overs (20″) 44 Toes-2-bar 44 Wall-ball shots (25/20) @ (10/9′) 44 Squat cleans (135/93) 44 Kettlebell swings (72/53) 44 Handstand push-ups 44 Deadlifts (225/153) …then… Sell-out: 122 calories biked...Read More

  General warm-up: Bike 2:00 10 Samsons 12 Hand-release push-ups 14 v-ups 14 Squats 12 Shoulder press w/T’s 10 Pull-ups Row 2:00 20m Lunges 10 PVC passovers 10 PVC windmills   Specific warm-up: 2 cycles of Burgener warm-up 7 Hang power cleans(45/33)   5 Cleans (95/63) 5 WB shots 2 C2B PLU   4 Cleans...Read More

  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 7 Pull-ups …then… Ski 12/8 calories 20m Heavy Farmers carry 40m D-ball high carry 10 KB swings Bike 15/12 Calories   Conditioning: Partner WOD “Biking with Angie*” “Angie” 100 Pull-ups 100 Push-ups 100...Read More

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 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

  Conditioning: “12 Days of Christmas” 1 Clean & Jerk (135/93) 2 Pistols 3 Burpees 4 Back Extensions 5 Ring Dips 6 Deadlifts (135/93) 7 Toes-2-Bar 8 Pull-ups 9 Box Jumps (30/24″) 10 Kettlebell Swings (53/35) 11 Handstand Push-ups 12 Row 1200m   For Time* Compare to Monday, 24 December 2018 *The WOD is performed...Read More