Skill Test: Max Vertical Jump* *a one-step take off is allowed   For Max Height     Conditioning: MPCF Board WOD “Helen” 400m Run 21 Kettlebell Swings (53/35) 12 Pull-ups   3 rounds for time     Mobility: Banded Olympic Wall Squat – 2:00 Quad Smash – 2:00 each leg Super Front Rack – 2:00 each arm   For Quality     Post max height, time, and experiences to commentsRead more

  Strength: Snatch 1-rep max     Conditioning: “Tester” 35 Double Unders 25 Wall-Ball Shots (20/14) at (10/9′) 15 Knees-2-Elbows Run 200m   3 rounds for time     Flexibility: Right leg split, 2:00 Left leg split, 2:00 Couch stretch, 2:00/side     Post max load, time, and experiences to commmentsRead more

  Skill Test: Max Rep Push-ups Max Rep V-ups   For Max Rep and Quality     Conditioning: “Christine” 500m Row 12 Bodyweight Deadlifts 21 Box Jumps (20″)   3 Rounds For Time     Mobility: Overhead Distraction – 2:00/side Hip Capsule – 2:00/side Spine Smash – 2:00     Post time and experiences to commentsRead more

  Conditioning: 5-10-15-20-15-10-5 rep rds of: Wall-Ball Push-ups Box Overs (24/20″) GHD Sit-ups   For Time     Strength: Pick one: Deadlift or Overhead Squat 1-1-1-1-1   For Max Load     Flexibility: Hold Pike Stretch – 1:00 Hold Right Leg Split – 1:00 Hold Left Leg Split – 1:00   2 Rounds For Quality     Post time, lift, max load, and experiences to commentsRead 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 Partners will perform equal work.     Mobility: Quad Smash – 2:00/leg Overhead T-spine Smash – 2:00 Classic Posterior Chain Floss – 2:00/leg     Post times and experiences to commentsRead more