Friday, 15 December 2017

There is no Open Gym this Saturday. From 1000-1230, there will be a muscle-up and handstand clinic. Cost is $20/person. Prerequisite is athlete must have Rx pull-ups and able to hold a handstand against the wall. If you have any questions, ask Coach Jimmy.  

Conditioning:

Partner WOD

Complete as many rounds and reps as possible in 7 minutes of:

100m Sprint

7 Power Snatches (95/63)

5 Burpees

10/8 Calories Biked

7 Shoulder Press (95/63)

 

For Score

(run is 1 rep per 25m)

 

Strength:

Snatch

1-rep max

Compare to Friday, 30 June 2017

 

Flexibility/Mobility:

Spine Smash – 2:00

Anterior Compartment Smash – 1:30/side

Quad Smash – 1:30/side

Glute Smash – 1:30/side

 

 

Post time, max load, and experiences to comments

Wednesday, 13 December 2017

“To lift, or not to lift? That is the question.”

There is no Open Gym this Saturday. From 1000-1230, there will be a muscle-up and handstand clinic. Cost is $20/person. Prerequisite is athlete must have Rx pull-ups and able to hold a handstand against the wall. If you have any questions, ask Coach Jimmy.  

Option 1:

Conditioning:

With a running clock for 25 minutes:

0:00-6:00:

Partner AMRAP 1:*

20 Thrusters (95/65)

30 Kettlebell Swings (53/35)

20 Pull-ups

 

…rest 6:00-8:00, then… 

Partner AMRAP 2:

08:00-15:00:

Accumulate as many calories rowed as possible in 7 minutes

 

…rest 15:00-17:00, then…

Partner AMRAP 3:*

17:00-25:00:

8 Shoulder-2-Overhead (135/95)

12 Ring Dips

16 Box Overs (24/20″)

50 Double Unders

 

*Movements are equal work

For Total Score

Compare to Friday, 09 December 2016

 

Option 2:

Strength:

Make up a missed 1-RM

Shoulder Press, Hang Power Clean, Front Squat, Clean, Deadlift, or Overhead Squat

 

Flexibility:

Revolved Seated Staff – 1:30/side

Reclined Spinal Twist – 1:30/side

Lying Hip Capsule – 1:30/side

Plow – 2:00

 

 

Post scores and experiences to comments

Tuesday, 12 December 2017

 

Row Skill:

8 x 250m at 85-90% 500m pace AND at 29-32 s/m, 45 seconds rest of easy rowing

 

For stroke rate accuracy and total sprint meters

 

Conditioning:

Complete as many rounds and reps as possible in 10 minutes of:

15 Wall-Ball Shots (25/16) @ (11/10’)

10/7 Strict Pull-ups

 

For Score

 

Flexibility/Mobility:

Barbell Biceps Smash – 1:30/side

Spine Smash – 2:00

Lat Foam Roll – 1:30/side

 

 

Post meters, stroke accuracy, score, and experiences to comments

Friday, 08 December 2017

MP CrossFit Tulsa 100913

Old School Deadlifting from 2013

Conditioning:

Complete as many rounds and reps as possible in 7 minutes of:

12/10 Calories Rowed

8 Gorilla Rows (53/35)

6 Toes-2-Bar

26 Double Unders

 

For Score

 

Strength:

Deadlift

1-rep max

Compare to Monday, 12 December 2016

 

Flexibility/Mobility:

Spine Smash – 2:00

Reclined Spinal Twist – 1:30/side

Hamstring Floss – 1:30/side

 

 

Post score, max load, and experiences to comments

Wednesday, 06 December 2017

 

Conditioning:

Complete as many rounds and reps as possible* in 7 minutes of:

200m Run

20 Speed Skips

15 Sit-ups

10 Front Squats (95/63)

5 Strict Pull-ups

 

For Score

*working @ 85% intensity

 

Strength:

Clean

1-1-1-1-1-1

For Max Load

Compare to Monday, 05 June 2017

 

Flexibility/Mobility:

Saddle Sit – 2:00

Twisted Cross – 1:30/side

Couch Stretch – 1:30/side

 

 

Post score, max load, and experiences to comments

Monday, 04 December 2017

 

Conditioning:

2017 CrossFit Liftoff WOD 3

Complete as many rounds and reps as possible in 12 minutes of:

25 Pull-ups

50 Calories Rowed

100 Overhead Squats (45)

50 Box Jumps (24/20″)

25 Pull-ups

 

For Score

 

Strength:

Make up a missed 1-RM

Shoulder Press, Hang Power Clean, or Front Squat

 

Flexibility/Mobility:

Eye of the Needle – 1:30/side

Reclined Spinal Twist – 1:30/side

Hip Capsule – 1:30/side

Overhead Distraction – 1:30/side

 

 

Post score, lift and load, and experiences to comments

Wednesday, 29 November 2017

 

Conditioning:

Complete as many rounds and reps as possible in 25 minutes of:

20/15 Calories Biked

15 Ring Dips

10 Dumbbell Turkish Get-ups (50/35) (5 each side)

 

For Score

 

Mobility:

Lower Body Foam Roll – 2:00

Anterior Compartment Smash – 1:30/side

Spine Smash – 2:00

 

 

Post score and experiences to comments

Tuesday, 28 November 2017

 

Row Skill:

2 x 6:00, rest 3:00 easy rowing on the rest

Perform this as 40 seconds of hard rowing, 20 seconds of light. Repeat this through the 6:00.

 

For quality of work and total sprint meters

 

Conditioning:

200m Run

20 Box Jumps (20″)

20 Power Snatches (75/53)

20 Wall-Ball Shots (25/16) @ (10/9′)

80 Double Unders

20 Overhead Squats (75/53)

20 Kettlebell Swings (72/53)

20 Thrusters (75/53)

200m Run

 

For Time

Similar to Friday, 02 June 2017

 

Flexibility/Mobility:

Saddle Sit – 2:00

Twisted Cross – 1:30/side

Couch Stretch – 1:30/side

 

 

Post meters, time, and experiences to comments

Tuesday, 21 November 2017

Classes normal thru Wednesday. Closed on Thanksgiving (Thursday). Friday 0630, 0830 and 1200 only. There will be a signup sheet for Friday.

Back to normal on Saturday.

 

Skill:

4 x 500, rest 1 minute easy rowing

Row at 24, 26, 28, and 26 s/m

 

For quality

 

Conditioning:

Complete as many rounds as possible in 4 minutes of:

20 Wall-Ball Front Squats (25/16)*

40 Double Unders

 

…Rest 2 minutes

Complete as many rounds as possible in 4 minutes of:

10 Hang Power Cleans (135/95)

40 Speed Skips

 

…Rest 2 minutes

Complete as many rounds as possible in 4 minutes of:

20 Sit-up Slammers (12/8) @ 2m

40 Singles

 

For Score

*hug ball against chest

 

Flexibility/Mobility:

Plantar Surface – 1:30/foot

Low Lunge Twist – 1:30/side

T-Spine Smash – 2:00

 

 

Post score and experiences to comments

Wednesday, 15 November 2017

Conditioning:

Complete as many rounds and reps as possible in 10 minutes of:

10/8 Calories Rowed

20 meters Burpee Broad Jumps

30 Shoulder Touches

40 Double Unders

 

For Score

 

…rest 7 minutes, then…

Partner up, complete as many rounds and reps as possible in 10 minutes, alternating exercises of:

30 Speed Skips

10/8 Calories Biked

6 Knees-2-Elbows

4 Burpees

2 Strict Handstand Push-ups

 

For Score

 

Flexibility/Mobility:

10 Sit-ups to Straddle

Right Side Straddle – 1:00

Left Side Straddle – 1:00

Middle Straddle – 1:00

First Rib Mobilization – 1:00/side

Banded Olympic Wall Squat – 2:00

 

 

Post scores and experiences to comments

Tuesday, 07 November 2017

Skill:

3-person team

Row 6000m*

 

For Time

*Each TM will row:

1000m @ 80% 500m PR pace

500m @ 90%

250m @ 95%

250m @ 100%

 

Conditioning:

Complete as many rounds and reps as possible in 11-minutes of:

7 Ring Push-ups

8 Kettlebell Swings (72/53)

9 GHD Sit-ups

10 Overhead Walking Lunges (45/35)

 

Flexibility/Mobility:

Revolved Seated Staff – 1:00/side

Reclined Spinal Twist – 1:00/side

Lying Hip Capsule – 1:00/side

Plow – 2:00

 

 

Post row time, score, and experiences to comments

Saturday, 04 November 2017

Coming together as the MP family to celebrate the upcoming birth of Emory James to Grant and Kelsey Wilkins! Join us after the WOD at Jana’s house for “Diapers and Donuts”.

 

Conditioning:

“Two become one”

Solo*

Max rep Box Overs (24/20″) in 2:00

For score

 

…rest 2:00, then…

Partner up**

2 rounds of:

9 Calories Biked

12 Deadlifts (225/155)

15 Knee Push-ups

 

…rest 3:00, then…

“And baby makes three!”

3-person Team***

3 rounds of:

“Conception”

36 Dumbbell Snatches (50/35)

36 Thrusters (95/63)

“Delivery”

36 Partner Hold Sit-up

“Don’t drop the baby”

36 Med-ball Cleans (20/14)

 

For Time

*Masters and pregnant ladies step-ups are allowed.

**Alternate exercises

***Equal work at each station, each round.

 

Flexibility/Mobility:

Couch Stretch – 1:30/side

Center Straddle – 2:00

Overhead Distraction – 1:30/side

 

 

Post score, overall time, and experiences to comments

Friday, 27 October 2017

  There will be no 0845 class Monday. All other classes are normal  sorry for any inconvenience.

 

Conditioning:

“Munson Mile”

13 Plate Burpees (25# plate)

13 Squats

13 Hand-release Push-ups

14 Alternating Lunges

Run 400m

 

4 rounds for time

Compare to Wednesday, 26 October 2016

 

Strength:

Front Squats

5   reps @ 65%

3   reps @ 75%

1+ reps @ 85%

 

For max reps at 85%

 

Flexibility/Mobility:

Quad Smash – 2:00/leg

Couch Stretch – 2:00/leg

Pike Stretch – 2:00

 

 

Post time, load and reps, and experiences to comments

Wednesday, 25 October 2017

Conditioning:

MPCF Board WOD

“WOD B”

5 Deadlifts (275/185)*

10 Burpees

 

5 rounds for time

*Masters 55+ (235/155)

Compare to Monday, 30 November 2015

 

…rest ~10 minutes, then as a team of 3 perform…

Max calories biked in 5 minutes

For Score

 

Flexibility/Mobility:

Olympic Wall Squat – 2:00

Sink Mobilization – 2:00

Hip Capsule – 1:30/side

Barbell Shoulder Smash – 1:30/side

 

 

Post time, score, and experiences to comments