Wednesday, 22 January 2020

 

General Warm-up:

2 rounds of:

Row 15/12 Calories

8 Spiders

7 T-Push-ups

8 V-ups

7 Deep squats

8 Shoulder press w/T’s

7 Pull-ups

…then…

Ski 12/8 calories

20m Heavy Farmers carry

40m D-ball high carry

10 KB swings

Bike 15/12 Calories

 

Conditioning:

Partner WOD

“Biking with Angie*”

“Angie”

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

 

*Partners do equal work on Angie. But while partner is performing reps of Angie, the other partner has to be biking for calories.

 

For time and calories

 

 

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Saturday, 18 January 2020

 

Conditioning:

“Angry Girls”

Buy-in:

Run 1-mile

…then…

Time with Lola:

30 Double unders

20 Knees-2-elbows

10 Handstand push-ups

Time with Nancy:

400m Run

15 Overhead squats (95/63)

Time with Kelly:

Run 400m

30 Box jumps (24/20″)

30 Wall-ball shots (20/14) @ (10/9′)

Time with Helen:

Run 400m

21 Kettlebell swings (53/35)

12 Pull-ups

Time with Grace/Isabel:

20 Ground-2-overhead (95/63)

…then…

Sell-out:

30 Bar-over-burpees

 

For time

 

 

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Friday, 17 January 2020

 

Conditioning:

MPCF Board WOD

“Jerry”

1-mile Run

2k Row

1-mile Run

 

For Time

Compare to Wednesday, 25 July 2018

 

Or…

MPCF Board WOD

5K Row

 

For time

Compare to Friday, 18 December 2015

 

Or…

15K Bike

 

For time

 

Or…

5K Ski Erg

 

For time

 

 

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Wednesday, 15 January 2020

 

Strength & Conditioning:

With a repeating clock, every 75 seconds perform 1 repetition of:

Snatch, start at 20-25% 1-RM, adding (10/5) each round until failure

…then, using the failed load, continue with:

Clean, adding (10/5) each round until failure

…then, using the failed load, continue with:

Deadlift, adding (10/5) each round until failure*

 

For max load at each lift and total weight lifted

*There will be a 45 minute time cap. If you reach the 44 minute mark, and haven’t hit max deadlift, perform max unbroken reps at final minute load. If your deadlift is over (400/300), go up by (20/10) for several rounds at first; and then return to (10/5) as you get 5-7 rounds from hitting max load.

 

 

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Tuesday, 14 January 2020

 

Conditioning:

Perform 1-minute at each station* for max calories or reps of:

Ski Erg

Alternating Pistols

Row

Ring Dips

Bike

Sit-ups

Rest 1:30

 

4 rounds for total calories & reps

*15 seconds between stations to rotate

 

 

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Monday, 13 January 2020

Strong work team for performing all 6 WOD’s in under 6 hours!

Not sure if Congratulations of admittance to the insanity ward is in order?! 🙂

Strength & Conditioning:

10-9-8-7-6-5-4-3-2-1 Front Squats*

10-20-30-40-50-60-70-80-90-100 Double Unders

 

For Quality and Time

*Perform 10 FSQ/10 DU’s. Now 9 FSQ/20 DU’s… and so on. Squat cleaning first rep is allowed.

Weights at each rep count:

10 & 9: 50-55% 1RM clean

8 & 7: 60-65%

6 & 5: 70-75%

4 & 3: 80-85%

2 & 1: 90+%

 

Mobility:

Quad smash

Reclined spinal twist

Couch stretch

Calf smash

 

 

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Saturday, 11 January 2020

Reminder: If you are planning to stay the whole time, it will be completed around 1400-1430. If you plan to just WOD at the normal class time, that will be just fine. 🙂

 

KO at MP 6-person Team competition

(WOD’s courtesy of KO in the OK)

We will be perform the “Scaled Division” WOD’s

There will be a 30-45 minute rest period between each WOD.

WOD 1: (18:00 cap)

“Meet you in the middle”

 

WOD 2: (10:00 cap)

“Clusters and Team Tri”

 

WOD 3: (15:00 cap)

“Deceiving Synchronized Skills”

 

WOD 4: (17:00 cap)

“What a Drag” (variation do to lack of equipment)*

60-48-36 Pull-ups

100-100-100 Double Unders

60′ Wheelbarrow

*The other team members will perform the row as prescribed

 

WOD 5: (15:00 cap)

“Synchronized DT”

 

WOD 6: (14:00 cap)

Silver Scaled Final

 

 

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Friday, 10 January 2020

Sign up if you plan to participate in the MP competition the Saturday, 0900-1400’ish.

 

General Warm-up:

2 rounds of:

Run 200/Row 250

8 Spiders

7 T-Push-ups

8 V-ups

7 Deep squats

8 Shoulder press w/T’s

…then…

Ski 12/8 calories

20m Farmers carry

40 second D-ball rock

10 KB swings

 

Skill:

200m Row*

For Time

*All out effort

 

Conditioning:

“Sally’s surprise”

AMCAP in 30-minutes* on:

Bike, Rower, and/or Ski erg

 

For score

*Whenever you hear the “Flower” song (“sally up”), stop AMCAP, and perform one of the following (Coach will decide): Push-ups, Leg Raises, Air Squats, or High/Low Planks. Upon, completion of song, resume AMCAP. Athlete can change apparatus or maintain the same after each time the song plays.

 

 

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Wednesday, 08 January 2020

Sign up if you plan to participate in the MP competition the Saturday, 0900-1400’ish.

Click here to read the bio for Patrolman Christopher Mark Goodell

 

General Warm-up:

Run 600/Row 750

10m Spiders

12 Army T-pushups

14 Half tacos

6 Deep squats

6 Squats w/ ankle stretch

12 Shoulder press w/T’s

10 Pull-ups

Bike 2:00

10m lunges

20m Double waiter walk

10 PVC Passovers

10 Wall-ball shots

10 KB swings

10 Burpees

 

Conditioning:

Hero WOD

“Goodell”

400m Run

20 Wall-ball shots (20/14) @ (10/9′)

14 Kettlebell swings (53/35)

38 “X”

 

5 rounds* for time

X=Round 1: Push-ups, Round 2: Squats, Round 3: Pull-ups, Round 4: Alternating lunges, Round 5: Burpees

*For each of the 5 rounds, perform 38 repetitions of the corresponding movement. For example, in round one, after completing the 14 kettlebell swings, complete 38 push-ups. The following round start again at the 400m run, complete 20 wall balls, 14 kettlebell swings, and 38 air squats. Continue in this way for all 5 rounds.

 

 

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Tuesday, 07 January 2020

Sign up if you plan to participate in the MP competition the Saturday, 0900-1400’ish.

 

General Warm-up:

Bike 2:00

10 Spiders

10 Push-ups

Row 2:00

10 Sit-ups

10 Squats

Ski 2:00

10 Ring rows

10 SP w/T’s

Run 300m

 

Endurance:

As many calories as possible in 35-minutes of:

Bike, Rower, and Ski Erg*

 

For score

*Every 5 minutes, athletes MUST change apparatus. Equipment dependent, Ski erg must be used at least once. You will have 1 minute to switch/rest after each 5 minutes of work. Rest is included in the 35-minute total.

 

Flexibility/Mobility:

Couch Stretch

Hip Capsule

Child’s Pose with Shoulders

 

 

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Saturday, 04 January 2020

 

Conditioning:

Partner WOD

Complete as many rounds* and reps as possible in 30-minutes of:

2 Handstand push-ups

4 Alternating pistols

6 Pull-ups

8 Goblet squats (53/35)

 

For score

*Partners alternate complete rounds. While one partner is performing a round, the other partner holds the low plank. Planking partner must be holding in order for round partner performs. If planker has to rest, performing partner must stop working until the planker is back in position.

 

Mobility:

Low dragon

Sink mobilization

Couch stretch

Overhead distraction

 

 

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Friday, 03 January 2020

 

General Warm-up:

Bike 3:00

10 Samsons

12 Hand-release push-ups

14 v-ups

14 Squats

12 Shoulder press w/T’s

10 Pull-ups

Row 2:00

10m Goblet lunges

10 Kettlebell swings

10m Goblet lunges

10 PVC passovers

10 PVC windmills

10 PVC overhead squats

 

Conditioning:

“Raising the Bar”

30 Overhead Walking Lunges (35/25)

20 Slammers (12/8)

10 Thrusters (115/73)

20 Wall-Ball Push-ups

30/24 Calories Rowed

 

4 rounds for time

Compare to Friday, 08 March 2019

 

Flexibility:

Right Side Straddle

Left Side Straddle

Middle Straddle

Reclined Spinal Twist

 

 

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Wednesday, 01 January 2020

MP CrossFit Tulsa wishes you a Happy New Year for 2020!

Meet at LaFortune Stadium at 0900 for the WOD.

Conditioning:

“Now you’re seeing 20/20”

100-yd Wall-ball shot throw (20/14)*

20 Wall-ball Russian twist (20/14)

100-yd Wall-ball shot throw

200m Run w/ wall-ball

25-yd Handstand walk*

50-yd Walking lunges

200m Run w/ wall-ball

 

3 rounds

…then…

Run bleachers on both side of stadium

For time

 

 

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Tuesday, 31 December 2019

Class schedule this week is: 0515 and 1200 classes only on Tuesday; 0900 class only on Wednesday at LaFortune Stadium*; classes return to normal starting Thursday.

*Please sign-up for Wednesday’s WOD for accountability

 

General Warm-up:

2 rounds of:

Row 15/12 Calories

8 Spiders

7 T-Push-ups

8 V-ups

7 Deep squats

8 Shoulder press w/T’s

7 Pull-ups

…then…

Ski 12/8 calories

20m Heavy Farmers carry

40m D-ball high carry

10 KB swings

Bike 15/12 Calories

 

Endurance:

Complete 1-minute at each station:

Row for calories

Max Push-ups

Bike for calories

Max strict pull-ups

Ski for calories

Rest 1:00

 

5 rounds for total calories + total reps

Compare to Tuesday, 05 November 2019

 

 

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