Skill Work: 3 rounds: 0:30 Work to hold chin over bar in hollow hold 0:30 Rest 10 Scapular pull-ups 0:30 Rest 10 Standing band lat pull downs 0:30 Rest   Conditioning: 0:30 to perform 4 strict pull-ups (keeping hollow hold as best as possible) 0:30 Rest 0:30 Max calories biked 0:30 Rest   7...Read More

There will be no 0515 class this week. All other classes are normal. We apologize for any inconvenience. Endurance:   Run 200m Rest 1 min Run 400m Rest 2 min Run 600m Rest 3 min Run 800m Rest 3 min Run 600m Rest 2 min Run 400m Rest 1 min Run 200m   For total...Read More

Skill Work: 5 rounds: 0:30 Hollow hold 0:30 Rest 0:30 Hollow hold on bar 0:30 Rest   Conditioning: 12 Min AMRAP of: 3 Strict pull-ups* 6 Dumbbell hang clean and jerk** (50/35) 9 Dumbbell goblet squats 100m Run   For score *concentrate on hollow hold while pulling **perform 3 on one side, then 3 on...Read More

Conditioning: Complete as many rounds and reps as possible in 25-minutes of: 25 Calories biked or rowed 20 Sit-up slammers (12/8) 15 Front squats (75/53) 10 Push press (75/53)   For score     Post results and experiences to commentsRead More

Warm-up: 2 rounds: Row 250m 8 Samsons 8 Army T- push-ups 8 Half tacos 8 Squats 8 Ring rows 8 Shoulder press w/ T then… 10m Walking lunges 10m Quad pulls 10 Burpees Row 1:00 10 PVC Windmills 10 PVC Passovers   Endurance: Row 3 min for max calories* Rest 3 min   6 rounds...Read More

We must NEVER forget!   MPCF Hero Board WOD “9/11 Tribute” 2001m Run* 11 Box Jumps (30/24″) 11 Thrusters (125/83) 11 Chest-to-Bar Pull-ups 11 Power Cleans (175/118) 11 Handstand Push-ups 11 Kettlebell Swings (72/53) 11 Toe-to-Bar 11 Deadlifts (170/113) 11 Push Jerks (110/73) 2001m Row*   For time Compare to Wednesday, 11 September 2019 *It is...Read More

  General Warmup: Run 400m/Row 500m 10 Samsons 10 Army T-pushups 10 Sit-ups 10 Squats 10 Ring rows Bike 2:00 10m Walking lunges (forward) 10m Walking lunges (backwards) 40m Double kettlebell waiters walk 20m D-ball carry 10 Windmills 10 PVC Passovers Endurance: Bike 1:30 for max calories Rest 1:30*   7 rounds for max calories...Read More

Labor Day we will be meeting for a WOD at 0830 at the Jenks Veterans Park, located at 305 South Birch Street, Jenks, OK 74037.   Conditioning: Partner WOD 200m Sandbag drag* (70/50) 1000m Run …then… 5 rounds of: 40 Wall-ball Sit-up throws (14/12/10) @ 5m 30 Burpees 20 Alternating DB Clean  (75/50) 100m Partner...Read More

General Warm-up: 2 rounds: Run 200m 8 Samsons 8 Army T- push-ups 8 Half tacos 8 Squats 8 Alternating lunges 8 Shoulder press w/ T then… Bike 600m 10m Quad pulls 10m Frankenstein walk 10 PVC Windmills 10 PVC Passovers   Endurance: 1-mile run 4800m bike* 1-mile run   For time     Post results...Read More

Conditioning: Complete as many rounds as possible in 25-minutes of: 40 Double unders 5 Squat snatch (125/83) 400m Row   For score     Post results and experiences to commentsRead More