Friday, 06 July 2018

 

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, 15 December 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

Thursday, 05 July 2018

 

Open Gym

1730-1900

 

 

Post experiences to comments

Friday, 29 June 2018

Fun times at Climb Tulsa!!

 

Conditioning 1:

Partner up, then perform as many rounds and reps as possible in 7 minutes of:

3 Strict Pull-ups

6 Push-ups

9 GHD Sit-ups

12 Wall-Ball Shots (20/14) @ (11/10′)

15/12 Calories Biked

 

For Score

*Alternate Exercises

 

Strength:

Shoulder Press

1-rep max

 

Compare to Friday, 26 May 2017

 

Conditioning 2:

30 Speed Skips

10 Toes-2-Bar

 

3 rounds for time

 

Flexibility/Mobility:

Spine Smash – 2:00

Anterior Compartment Smash – 1:00/side

Quad Smash – 1:00/side

Overhead Distraction w/External Bias – 1:00/side

Glute Smash – 1:00/side

 

 

Post score, max load, time, and experiences to comments

Monday, 25 June 2018

 

Conditioning:

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

12 Calories Rowed

8 Gorilla Rows (53/35)

6 Toes-2-Bar

26 Double Unders

 

For Score

 

Strength:

Deadlift

1-rep max

Compare to Friday, 08 December 2017

 

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

Monday, 11 June 2018

The Monday, 0845 class is canceled. Sorry for any inconvenience. 

 

Conditioning:

“…the mice will play”

Part 1

8 minute time cap

Power Clean/Front Squat Ladder (165/113)  Masters (115/73)

1 Power Clean + 1 Front Squat

1 Power Clean + 2 Front Squat

1 Power Clean + 3 Front Squat

1 Power Clean + 4 Front Squat

etc.

 

Score = total number of Front Squats

 

Rest 7 minutes

Part 2

12 minute time cap

“Jump Everybody Jump”

200 Singles

150 Speed Skips

100 Double Unders

150 Speed Skips

200 Singles

 

For Time

Compare to Monday, 10 June 2013

 

 

Post score and time to comments

Wednesday, 06 June 2018

 

Conditioning:

Partner WOD

Complete as many rounds and reps, alternating exercises, in 5 minutes of:

25 Double Unders

15 Sit-ups

10 Burpees

 

…Rest 2 minutes, then…

Complete as many rounds and reps, alternating rounds, in 5 minutes of:

3 Power Cleans to Overhead (75/53)

6 Goblet Squats (53/35)

9/6 Calories Rowed

 

For Score

 

Strength:

Clean and Jerk

1-rep max

Compare to Friday, 22 December 2017

 

Flexibility/Mobility:

Couch Stretch – 1:30/side

Bilateral Shoulder Flexion – 1:30

Low Lunge Twist – 1:30/side

 

 

Post scores, load, and experiences to comments

Wednesday, 30 May 2018

 

Conditioning:

150m Run

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

9 Back Squats (95/63)*

6 Behind-the-neck Shoulder Press (95/63)

3 Overhead Squats (95/63)

 

3 rounds for time

(10:00 cap)

*Must clean from floor, and place on back.

 

Strength:

Overhead Squat

1-rep max

Compare to Monday, 11 December 2017

 

Flexibility/Mobility:

Shoulder Smash – 1:00/side

Pike Stretch – 1:30

Overhead Distraction w/ External Bias – 1:00/side

Butterfly Stretch – 1:30

 

 

Post time, load, and experiences to comments

Tuesday, 29 May 2018

 

 

Skill:

Bike 25/20 Calories, All Out

Rest 3 minutes, now…

3 rounds of:

Bike for 5 seconds less than all out time for max calories

Rest 2:00

 

For total time and calories burned in 3 rounds

 

Conditioning:

Every 3 minutes for 15 minutes perform:

200m Run

4 Handstand Push-up

6 Kettlebell Swings (97/62)

8 Burpees*

 

For score

*max burpees on last round

 

Sell-out:

5 D-ball Cleans (100/80)

10 Calories Biked

Rest 1:00

 

3 rounds for time

 

Flexibility/Mobility:

Elevated Cat – 1:30

Spine Smash – 2:00

Pike Stretch – 1:30

Couch Stretch – 1:30/side

 

Royal Huddleston Burpee Challenge:

Day 115

 

 

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Friday, 25 May 2018

MP CrossFit will be closed Monday, 28 May 2018. We will meet at Vertical Limit Fitness at 0900 for a Hero WOD. Please sign-up if you plan to attend.

 

Conditioning:

Partner WOD

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

Run 100m

2 Handstand Push-ups

4 Chest-2-Bar Pull-ups

6 Burpees

8 Slammers (12/8) @ 2m

 

For Score

(Run is worth 2 points)

 

Strength:

Hang Power Clean

1-rep Max

 

For max load

Compare to Monday, 27 November 2017

 

Royal Huddleston Burpee Challenge:

Day 111

 

Flexibility:

Revolved Seated Staff – 1:00/side

Reclined Spinal Twist – 1:00/side

Lying Hip Capsule – 1:00/side

Plow – 2:00

 

 

Post score, load, and experiences to comments

Saturday, 19 May 2018

Conditioning:

Partner WOD*

“Add a little MORE fun”

25-minute AMRAP

1 Power Clean (135/93)

1 Wall-Ball Shots (25/16) @ (10/9′)

1 Bar-Over-Burpee

1 Pull-up

1 Calorie Biked

 

For Score

Similar to Wednesday, 17 May 2017

*Add one rep to each exercise each round. Partners alternate exercises.

 

Flexibility:

Quad Smash – 1:30/side

Overhead Distraction w/ External Bias – 1:30/side

Couch Stretch – 1:30/side

 

Royal Huddleston Burpee Challenge:

Day 105

 

 

Post score and experiences to comments

Tuesday, 15 May 2018

Friday night class is cancelled this week. Sorry for any inconvenience.

 

Sprints:

Row and Bike

25/20 calories biked

rest 1:00

20/16 calories biked

rest 1:30

15/12 calories biked

rest 2:00

30/24 calories rowed

rest 1:30

20/16 calories rowed

rest 1:00

10/8 calories rowed

 

For total sprint time

 

Conditioning:

Complete as many rounds in 5 minutes as possible of:

12 Pull-ups

9 Box Overs (24/20″)

6 Pistols

 

For Score

 

Strength:

Snatch ⇒ Hang Snatch

1-rep max complex

 

Flexibility/Mobility:

Shoulder Fold – 1:30/side

Quad Smash – 1:30/side

Sink Mobilization – 2:00

 

 

Post time, score, load, and experiences to comments

Friday, 04 May 2018

 

Strength:

Front Squat

5  reps  @ 65% 1RM

3  reps  @ 75% 1RM

1+ reps @ 85% 1RM

 

For Max Reps on last set

 

Conditioning:

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

2 Muscle-ups

5 T-Push-ups

10 Shoulder Touches

20 Double Unders

 

For Score

 

Flexibility:

2 rounds:

10 Sit-up to Pike

Hold Pike sit – 1:00

10 Sit-up to Straddle

Hold Straddle – 1:00

 

 

Post max reps, score, and experiences to comments

Saturday, 28 April 2018

 

Conditioning:

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

Run 600m

10 Deadlifts (315/213)

Row 400m

20 Plate Push-ups*

Run 200m

30 Situps

 

For Score

Compare to Saturday, 22 July 2017

*Rx Plate push-ups are performed by placing each hand on a separate 35# plate and the feet on a 35# plate. Place an abmat in the middle of the two hand plates. While performing push-ups, only the chest can touch the abmat. Nothing can touch the ground.

 

Flexibility/Mobility:

Couch Stretch – 1:30/side

Barbell Shoulder Smash – 1:30/side

Reclined Spinal Twist – 1:30/side

 

 

Post rounds and reps, and experiences to comments

Wednesday, 25 April 2018

 

Partner WOD*

“Last minute changes”

800m Row

70 Wall-Ball Sit-up Throws (16/14/12)* at 5m

60 Plate-facing Burpees

200 Double Unders

60 One-arm alternating Kettlebell Lunges (53/35)

70 Wall-Ball Volleyball Throws (25/20/16) @ 8′

800m Row

 

For Time

Compare to Friday, 07 April 2017

*Equal work and only one partner working at a time throughout WOD, except WB throws.

(A/B/C): A is male Rx, B is co-ed Rx, C is female Rx

 

…rest 3 minutes, then…

As a partner team, find max calories biked in 5 minutes

 

 

For time and score

 

Flexibility/Mobility:

Hip Capsule Stretch – 1:30/side

Pike Stretch – 1:30

Quad Smash – 1:30/side

Elevated Cat – 1:30/side

 

Royal Huddleston Burpee Challenge:

Day 81

 

 

Post time, team total calories, and experiences to comments