Reminder: We will be doing a swimming WOD on Friday. Bring a swimsuit, or at least something to swim in. 🙂 Rest Day     CFE WOD: Choose a sport: Run, Row, Bike, or Swim   Run: Two, 1 mile time trials (TT)* Row: Two, 2000m TT* Bike: Two, 3 mile TT* Swim: Two, 400m TT*   *Rest is not specified. You should feel about 90% recovered when starting second trial.   Post both TT sprint times to commentsRead more

Complete as many rounds as possible in 20 minutes of: Run 200m 9 Kettlebell Swings (70/55) 6 Burpees 3 Bar Muscle-ups     Post number of completed rounds and extra reps to commentsRead more

“Grace” 30 Clean and Jerk (135/95) For Time   Post time to comments Compare to 19 MAY 2011   NOTE: This WOD can be executed as Clean to overhead anyhow. Meaning, once you clean the weight, muscle, power or squat, you choose how to get it locked out overhead. Most efficent is Push Jerk; but other forms are Push Press or Shoulder Press. Any style or mixture of is authorized. Remember, there are two parts to each rep; the clean (1) and the overhead/Jerk (2), this is not a snatch. CFE WOD: Choose a sport: Run, Row, Bike or Swim   20 x 40 seconds on, 20 seconds off   Post total distance covered to commentsRead more

  For Time: 1000m Run 50 Squats 800m Run 40 Sit-ups 600m Run 30 Push-ups 400m Run 20 Pull-ups 200m Run 10m Handstand Walk     Post time to commentsRead more

MP Fitness, south Tulsa’s premeir Functional Fitness Strength: Overhead Squat 3-3-3-3   Skill: Handstand Pratice (HS hold, HS walk, HSPU, etc.)   CFE WOD: Run or Row With a continuous running clock, run or row 10m every minute on the minute. Adding 10m every minute, until you are not able to complete. Set-up 2 cones, 10m apart, go back and forth as needed. Masters 55+ do 7m.Read more