Conditioning: “Partner Killer” 10 Muscle-ups 20 Weighted Overhead Lunges (35/25) 30 Burpees 40 Sit-ups 50 Seconds of Low Plank Hold (both partners at once) 120 Double Unders 120 meters Buddy Carry 50 Squats 40 Calories Rowed 30 Toes-2-Bar 20 Pistols 10 Strict Dips   For Time   …Rest 3:00   Strength: Find combined 1-rep...Read More

    “Decisions, Decisions, Decisions” Perform this WOD solo, partner, or team of 4*: 20 Pull-ups 20 Overhead Squats (95/65) 20 Burpees 20 Clean and Jerk (95/65) 60 Single Jump Rope 20 Wall-Ball Shots (20/14) @ 9′ 20 Hand-Release Push-ups 20 Double Kettlebell Front Squats (53/35)   For Time   *Instructions: Solo – 2 rounds...Read More

Regular class time has been changed to 0800. Open gym is still at 1000. Option 1 will meet at the Memorial High School track at 0700. Options 2-4 will meet at the track at 0800.   MPCF presents: “5th annual Burpee Mile”   Option 1: Individual Complete 1 mile of Burpee Broad Jumps   Option...Read More

Steichen Family Row Team   Skill: 1-minute Handstand hold 10 Strict Pull-ups 30 Single Jump Rope   2 rounds for quality     Conditioning: Partner WODs “O’ Happy Tuesday” WOD 1: 12:00 Cap 2K Row Max Rep Burpees   As a team, row 2000 meters. Then perform as many Burpees in the remaining time as...Read More

Bob Morgan throwing the first pitch at last nights game. “STRRRRIKE!”   “Three’s Company”   WOD 1: 15-12-9 rep rounds of: Calories Rowed Toes-2-Bar   WOD 2: 45 Double Kettlebell Thrusters (53/35) 60 Double Unders 45 Handstand Push-ups 60 Jump rope Singles 45 Kettlebell Swings (53/35)   WOD 3: 90 Pull-ups 180 Push-ups 90 One-arm...Read More

Congratulations to Mark Gray! Voted Tulsa’s Healthiest CEO!   Speed Test: 500m Row   For Time     Conditioning: Partner WOD: “Merging Lines” 100 Kettlebell Swings (53/35) 50 Burpees 30 Toes-2-Bar 800m Shuttle Run (alternate every 200m) 30 Toes-2-Bar 50 Burpees 100 Wall-Ball Shots (20/14) @ (10/9′)   For Time WOD courtesy of Functional Fitness Merge...Read More

  Team Event 1: 0:00-1:00 Female 1 row max calories 1:00-2:00 Female 2 row max calories 2:00-2:30 Transition 2:30-4:00 Max Clean-to-Overhead (135/93) 4:00-4:30 Transition 4:30-5:30 Female 1 row max calories 5:30-6:30 Female 2 row max calories 30 second transition, now repeat with Male Athletes   For Total Score (Total Calories + Total Clean & Jerks)...Read More

    Strength: Clean to 2 Front Squats (15:00 time cap)   For Max Load Perform one clean, then perform 2 front squats.     Conditioning: Partner WOD  “Freaky Friday” Complete as many rounds as possible in 12 minutes of: 12 One-arm Kettlebell Snatches (53/35) 12 Knees-2-Elbows 2 x 200m Sprint   …rest 2 minutes  ...Read More

  Max Height Box Jumps 3-3-3-3-3-3   Strength WOD: Back Squat 5 @ 65% 5 @ 75% 5 @ 85%     Conditioning WOD: 20 Unanchored Sit-ups 15 Med Ball Push-ups 10 Chest-2-Bar Pull-ups   3 rounds for time   Rest 5 minutes   Partner up, perform hill sprints. Start at bottom of hill. Partner...Read More

  Partner WOD  “Two to Tango”   40 Chest-2-Bar Pull-ups 60 Burpees 80 Box Overs (24/20″) 100 Slammers (12/8) @ 2m 2000m Row   For Time     Post time to comments Compare to Friday, 26 July 2013Read More