Friday, 03 July 2020

Conditioning:

AMRAP in 8min of:

15 Wall ball shots (20/14) @ (10/9)

10 Pull-ups

5 Handstand push-ups

100m Run

Strength:

Clean & Jerk

5 reps @ 35% 1RM

4 reps @ 50%

3 reps @ 60%

2 reps @ 70%

2 reps @ 80%

1 rep @ 85%

1 rep @ 90%

1 rep @ 90%

 

For quality work

 

 

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Wednesday, 01 July 2020

General warm-up:

2 rounds of:

Run 400m

10 Samsons

12 Hand-release push-ups

14 v-ups

14 Squats

12 Shoulder press w/T’s

Row 2:00

20m Lunges

10 PVC passovers

10 PVC windmills

Bike 2:00

7 Wall-Ball Shots

7 Toes-2-bar

 

Conditioning:

Partner WOD (equal work)

“Ghost”

40 Wall-ball (20/14) @ (10/9’)

30 Toes-2-bar

 

3 rounds for time

(7:00 cap)

 

…rest and warm-up* lifts in 15:00, then…

“Roadhouse”

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

9 Deadlifts (135/93)

6 Burpees-over-bar

3 Squat cleans (135/93)

 

For score

*Partners alternate complete rounds on “Roadhouse”

Warm-up template:

7 Hang power cleans(45/33)

5 Power cleans (75/53)

3 Squat cleans (95/63)

2 Squat cleans (115/73)

3 Deadlifts (125/83)

2 Squat clean (125/83)

2 Deadlifts (135/93)

2 Squat clean (135/93)

 

 

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WOD’s courtesy of Battle at the Base 2020 competition

Friday, 26 June 2020

Strength:

Every 75 seconds, perform 1 rep, then add (10/5), repeat and continue until failure of:

Snatch

Start at 25-30% 1RM snatch

 

Post max successful load

 

Conditioning:

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

200m Run

40-ft DB Overhead walking lunges – right arm (50/35)

20 GHD sit-ups

40-ft DB Overhead walking lunges – left arm (50/35)

 

For score*

*Run is worth 8 pts, 1 for each 25m. Every 5-ft of lunges is worth 1 pt.

One round is worth 36 pts

 

 

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Friday, 19 July 2020

Conditioning:

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

5 Handstand push-ups

10 Wall-ball cleans (20/14)

15 Abmat sit-ups

200m Run

 

For score

 

Strength:

Snatch

5 reps @ 35% 1RM

4 reps @ 50%

3 reps @ 60%

2 reps @ 70%

2 reps @ 80%

1 rep @ 85%

1 rep @ 90%

1 rep @ 90%

 

For quality work

 

 

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Saturday, 13 June 2020

Old school pic from May 2017!

Conditioning:

Partner WOD

7-minutes max calories rowed

Rest 2:00

7-minute AMRAP of:

3 Pull-ups

6 Push-ups

9 Squats

Rest 2:00

9 Deadlifts (155/103)*

6 Hang power cleans

3 Shoulder-2-Overhead

Rest 2:00

4 rounds for time of:

Run 300m

While one partner runs, the other performs max rep Overhead squats (115/73).

 

For scores and time

*Use the same load for each exercise.

 

 

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Tuesday, 09 June 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

…then…

Ski 12/8 calories

20m Heavy Farmers carry

40m D-ball high carry

10 KB swings

Bike 15/12 Calories

Endurance: Partner bike/run*

Run 400m

Bike for max cals

12 rounds for time**

*While one partner runs, other bikes, then switch, so each partner runs 6 times and bikes 6 times

**take 1 sec off total time per total cals biked 

 

If performing WOD solo:

6 rounds for time of:

400m run

1200m bike

Skill:

5 sets of increasing load

5 weighted strict pull-ups

 

 

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Wednesday, 03 June 2020

Introducing MP CrossFit coaching staff’s newest addition, Coach Megan!

Congratulations!!

 

Conditioning:

Complete 1 minute of max reps at each station

Wall-ball shots (20/14) @ (10/9′)

Rest 1:00

Calories rowed

Rest 1:00

Push Press (95/63)

Rest 1:00

Calories biked

Rest 1:00

Box Jumps (24/20″)

 

3 rounds for score

Rest 1:00 between rounds

 

 

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Monday, 01 June 2020

Conditioning:

Partner WOD

Complete as many rounds* and reps as possible in 15-minutes of:

20′ Handstand walk (40′ Bear crawl)

5 Chest-2-bar

5 Burpees

5 Goblet squats (72/53)

 

For score*

*Partners alternate rounds. Each round is worth 19 points (1 pt for every 5′ of HS walk or ever 10′ bear crawl).

 

Strength:

Deadlift

Every 90 seconds perform 4 connected reps*

 

Work to a heavy load

*Start at 25% of 1-rep max.

If 1RM is less than 320, increase by 20# after the first 5 sets, and then increase by 10# until failure.

If 1RM is more than 320, increase by 40# after the first 5 sets, and then increase by 20# until failure.

 

 

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Wednesday, 27 May 2020

Conditioning:

With a continuous clock of 30 seconds work/30 seconds rest, perform max reps of:

D-Ball Walking Lunges (80/50)

GHD Sit-ups

Calories Rowed

Burpees

Strict Pull-ups

 

3 rounds† for score

†One minute rest between rounds.

Compare to Monday, 22 April 2019

 

Strength:

Clean to Front Squat*

5 reps at 65%

3 reps at 75%

Max reps at 85%

 

For score at 85%

*Only do 1 clean each set. if you receive it in the full squat, you can count it as your first rep of that set.

 

Flexibility:

Couch Stretch

Butterfly

Low Dragon

 

Royal Huddleston Burpee Challenge:

Day 116

 

 

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Saturday, 16 May 2020

ATTENTION ALL!!  The Health Zone will be closed until an unspecified date due to the COVID-19 outbreak. MP will be closed until the HZ re-opens. Maintain your social distancing. At home WOD’s will be the daily post. As of now, the plan will be to gather at a designated spot on Saturday mornings for a group WOD for those interested. Some other random times and places may also be posted. Please check the website daily for more information.

We will be meeting Saturday for a group WOD in the west parking lot of the Veteran’s Park in Jenks, OK at 1000. Make sure you check the website for updates due to weather. If class is canceled, I will post it by 0800.

 

Conditioning:

Complete as many reps in 1 minute at each station of:

One-arm DB thrusters (50/35)

Sit-ups

Stationary DB goblet lunges (50/35)

Push-ups

Sandbag shoulder throws (70/50)

Rest 1:00

 

4 rounds for total score

 

Rest 2:00, then…

1800m run for time

 

Royal Huddleston Burpee Challenge:

Day 104

 

 

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Monday, 11 May 2020

ATTENTION ALL!!  The Health Zone will be closed until an unspecified date due to the COVID-19 outbreak. MP will be closed until the HZ re-opens. Maintain your social distancing. At home WOD’s will be the daily post. As of now, the plan will be to gather at a designated spot on Saturday mornings for a group WOD for those interested. Some other random times and places may also be posted. Please check the website daily for more information.

A group will be meeting Monday at Coach Sarah’s home gym at 1500 to perform a WOD similar to the posted WOD. Let Coach Jimmy know if you plan on joining!

Conditioning:

Complete as many rounds and reps as possible in 35 minutes of:

10 Ring dips*

20 Alternating pistols

30 Abmat butterfly sit-ups

40 DB deadlifts (2-50/35)

40 Calories bike or row

30 Plate-facing burpees*

20 Alternating clean-to-overhead (50/35)

10 Strict pull-ups*

 

For score

*If you don’t have rings, do box dips. If you don’t have a plate, do burpees over DB. If you don’t have a place to do pull-ups, do double DB biceps curls.

 

Royal Huddleston Burpee Challenge:

Day 99

 

 

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Saturday, 18 April 2020

ATTENTION ALL!! With great sadness, the Health Zone will be closed Wednesday, 18 March until an unspecified date due to the COVID-19 outbreak. MP will be closed as well, until the HZ re-opens. Maintain your social distancing. At home WOD’s will be the daily post. As of now, the plan will be to gather at a designated spot on Saturday mornings for a group WOD for those interested. Some other random times and places may also be posted. Please check the website daily for more information.

We will be meeting Saturday at 1000 for a group WOD maintaining social distancing. We will meet at the Case Tennis Center, 5302 S. Hudson Ave, Tulsa, OK 74135, south end of the parking lot.

 

Conditioning:

Buy-in:

Run 800m and rest in 6:00

 

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

10 Burpees

15 Wall-ball squat cleans (20/14)

20 Overhead DB lunges (50/35)

25 Sit-ups

 

…rest 1:00…

Run 800m and rest in 6-minutes

 

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

10 Burpees

15 Wall-ball squat cleans (20/14)

20 Overhead DB lunges (50/35)

25 Sit-ups

 

…rest 1:00…

Run 800m for time

*Try to get the same or more reps in the 12 minutes that you got in the 10.

 

Royal Huddleston Burpee Challenge:

Day 76

 

 

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Wednesday, 08 April 2020

ATTENTION ALL!! With great sadness, the Health Zone will be closed Wednesday, 18 March until an unspecified date due to the COVID-19 outbreak. MP will be closed as well, until the HZ re-opens. Maintain your social distancing. At home WOD’s will be the daily post. As of now, the plan will be to gather at a designated spot on Saturday mornings for a group WOD for those interested. Some other random times and places may also be posted. Please check the website daily for more information.

 

Conditioning:

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

Line-facing burpees*

 

For max burpees

*Tape a 6″ wide line on floor. Athlete starts standing, performs a standard burpee (chest and thighs touch the ground), behind and facing the line, jumps over the 6″ line, without touching line.

 

Royal Huddleston Burpee Challenge:

Day 66

 

 

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Tuesday, 07 April 2020

ATTENTION ALL!! With great sadness, the Health Zone will be closed Wednesday, 18 March until an unspecified date due to the COVID-19 outbreak. MP will be closed as well, until the HZ re-opens. Maintain your social distancing. At home WOD’s will be the daily post. As of now, the plan will be to gather at a designated spot on Saturday mornings for a group WOD for those interested. Some other random times and places may also be posted. Please check the website daily for more information.

 

Endurance:

7 rounds for total calories

Bike or row for 2-minutes

Rest 2-minutes*

 

Or…

 

Run 400m

Rest 2-minutes*

For total sprint time

(total time – 12:00 of rest)

 

*During each of the “rest” periods, perform either 5 strict or 7 kipping handstand push-ups

 

 

Royal Huddleston Burpee Challenge:

Day 65

 

 

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