Conditioning 1: “Fast” 30 Double Unders 15 Sit-up Slammers (12/8) @ 2m 20 Squats 10 Handstand Push-ups   4 rounds for time (10:00 cap)   Strength: Front Squats 1-rep max   Compare to Monday, 14 December 2015   Conditioning 2: Partner WOD* “Furious” 100m Sprint 5 Burpees 3 Chest-2-Bar Pull-ups   8 rounds for time (10:00 cap)   Mobility: Spine Smash – 2:00 Anterior Compartment Smash – 1:30/side Quad Smash – 1:30/side Glute Smash – 1:30/side     Post times, max load, and experiences to commentsRead more

  Conditioning: 21-15-9 rep rounds of: Pull-ups Box Jumps (30/24″) Plate Push-ups* Calories Rowed   For Time *Place each hand and feet on 45# bumper plates. Place an abmat between the ones for the hands. Chest must touch abmat each rep.   Strength: Clean Pulls 3-rep max   Flexibility/yoga poses: Thread the Needle – 1:30/side Twisted Monkey – 1:30/side Pigeon – 1:30/side Reclined Spinal Twist – 1:30/side     Post time, load, and experiences to commentsRead more

Happy Birthday Katie! Welcome to the top of the first hill! 🙂   Skill/Speed: Perform 4 rounds, 30  seconds work/60 seconds rest, for max reps of: Wall-Ball Shots (20/14) @ 10′   Conditioning: “KPOP” Complete as many rounds and reps as possible in 6 minutes of: 9 Clean-2-Overhead (135/93) 9 Bar-Over-Burpees 69 Single Unders   …Rest 3 minutes   Complete as many rounds and reps as possible in 9 minutes of: 6 Deadlifts (225/153) 6 Handstand Push-ups Run 200m   …Rest 3 minutes   Partner up, and perform for time… 2000m Row   Mobility: Spine Smash – 2:00 Anterior Compartment Smash – 1:30/side Quad Smash – 1:30/side Glute Smash – 1:30/side     Post scores, time, and experiences to commentsRead more

Tulsa Tough is this weekend. MPCF has several riders riding. Come cheer them on. Class is at normal time.   Conditioning: “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 Kettlebell Snatch Lunge (53/35)   For Time Compare to Tuesday, 06 October 2015   Instructions: Perform these as a 3-person team. All WODs are equal work, and only one member working at a time. WOD 1: Each member performs the round of 15, then the round of 12, and then the round of 9. Immediately move to WOD 2 when last member completes 9 round. WOD 2: This is a chipper. complete each exercise in it’s entirety before moving to next. Move to WOD 3 when last...Read more

  Conditioning A: Run 150m 5 Handstand Push-ups 5 Chest-2-Bar Pull-ups 10 GHD Sit-ups   5 rounds for time (12:00 cap)   Strength: Shoulder Press 3-3-3-3 @ 50-60-70-80%   Push Press 3-3-3-3 @ 60-70-80-90%   For quality (22:00 cap)   Conditioning B: 30 Speed Skips 20 Slammers (12/8) @ 2m 10 Alternating Kettlebell Snatches (53/35)   2 rounds for time (6:00 cap)   Mobility: Banded Olympic Wall Squat – 2:00 Banded Overhead Distraction – 1:30/side Couch Stretch – 1:30/side Sink Mobilization – 2:00     Post times, loads, and experiences to commentsRead more