Monday, 10 September 2018

Great job to these beautiful ladies for a solid performance at the Midwest Fall Classic!

 

Conditioning:

“Sapphire”

With a partner, perform equal work at the following,

2-4-6-8-10-8-6-4-2 rep rounds of:

Wall Climbs

Kettlebell Snatches (53/35)

Wall-ball Shots (20/14) @ (10/9′)

Stationary Weighted Lunges (45/35)

 

For Time

 

…then,

Row 800m

For Time

Compare to Friday, 09 September 2016

 

Flexibility/yoga poses:

Thread the Needle – 1:30/side

Twisted Monkey – 1:30/side

Pigeon – 1:30/side

Reclined Spinal Twist – 1:30/side

 

 

Post time and experiences to comments

Monday, 18 December 2017

Happy 80th birthday Gene!

Conditioning:

Partner WOD*

“Mean Gene”

80 Calories Rowed

80 Push Press (95/63)

80 Pull-ups

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

80 Burpees

80 Deadlifts (185/123)

80 Calories Biked

 

For Time

*Equal work. One at a time working.

 

Flexibility/Mobility:

Side Straddle – 1:30/side

Middle Straddle – 2:00

Pike Stretch – 2:00

 

 

Post time and experiences to comments

Wednesday, 19 October 2016

mp-crossfit-tulsa-060316

Friday is “Bring a Friend” in all the classes. Bring that friend you have been trying to get started at MPCF. 

 

Conditioning:

In support of my good buddy, Happy 41st Birthday Doug!

“DECKER”

D* – 1 Round of ‘Diane’

21 Deadlifts (225/155#) 21 HSPU

E – 1 Round of ‘Eva’

800m Run/30 KB Swings (70/55#)/30 Pullups

C – 3 Rounds of ‘Cindy’

5 Pullups/10 Pushups/15 Air Squats

K – 1 Round of ‘Kelly’

400m Run/30 Box Jumps (24/20″)/30 Wallballs (20/14#)

E – 1 Round of ‘Elizabeth’

21 Cleans (135/95#)/21 Ring Dips

R – 1 Round of ‘R.J.’

800m run/5 Rope Climbs/50 Pushups

*Between each Letter perform 41 DU

 

For Time

(41:00 cap)

WOD courtesy of Vertical Limit Fitness

 

Mobility:

Olympic Wall Squat – 2:00

Sink Mobilization – 2:00

Hip Capsule – 1:30/side

Barbell Shoulder Smash – 1:30/side

 

 

Post time and experiences to comments

Friday, 09 September 2016

mp-crossfit-tulsa-090916

2014 Flashback

On Saturday, 10 September 2016, MP will be hosting an event to support Autism. To participate, please visit the following to sign-up.

Lift Up Autism

 

Conditioning:

“Sapphire”

With a partner, perform equal work at the following,

2-4-6-8-10-8-6-4-2 rep rounds of:

Wall Climbs

Kettlebell Snatches (53/35)

Wall-ball Shots (20/14) @ (10/9′)

Stationary Weighted Lunges (45/35)*

 

For Time

 

…then,

Row 800m

For Time

 

Similar to Friday, 06 September 2013

*These were surprisingly added the day of.

 

Flexibility/yoga poses:

Thread the Needle – 1:30/side

Twisted Monkey – 1:30/side

Pigeon – 1:30/side

Reclined Spinal Twist – 1:30/side

 

 

Post time and experiences to comments

Saturday, 16 July 2016

MP CrossFit Tulsa 071615

Happy birthday Jana!

 

Conditioning:

“Janimal”

Complete as many rounds and reps as possible in 8 minutes of:

5 Snatches (125/83)

7 GHD Sit-ups

9 Box Jumps (37/30″)

…then

Run 800m and rest for a total of 8:00*

…now

Complete as many rounds and reps as possible in 8 minutes of:

5 Deadlifts (275/185)

7 Handstand Push-ups

9 Bar-Over-Burpees

…then

Run 800m and rest for a total of 8:00*

…now

30 Pull-ups

30 meters Fat Bar front rack walking lunges (130/90)

150 Double Unders

30 Toes-2-Bar

30 Wall-Ball Shots (20/14) @ (10/9′)

 

For total time and score*

Compare to Saturday, 18 July 2015

*During the “rest” portion, set up equipment for next part. Score is total reps of both AMRAP’s

 

Flexibility:

Low Lunge Twist – 2:00/side

Eye of the Needle – 2:00/leg

Reclined Spinal Twist – 2:00/side

 

 

Post time, score, and experiences to comments

Monday, 13 June 2016

MP CrossFit Tulsa 061316

Happy Birthday Katie! Welcome to the top of the first hill! 🙂

 

Skill/Speed:

Perform 4 rounds, 30  seconds work/60 seconds rest, for max reps of:

Wall-Ball Shots (20/14) @ 10′

 

Conditioning:

“KPOP”

Complete as many rounds and reps as possible in 6 minutes of:

9 Clean-2-Overhead (135/93)

9 Bar-Over-Burpees

69 Single Unders

 

…Rest 3 minutes

 

Complete as many rounds and reps as possible in 9 minutes of:

6 Deadlifts (225/153)

6 Handstand Push-ups

Run 200m

 

…Rest 3 minutes

 

Partner up, and perform for time…

2000m Row

 

Mobility:

Spine Smash – 2:00

Anterior Compartment Smash – 1:30/side

Quad Smash – 1:30/side

Glute Smash – 1:30/side

 

 

Post scores, time, and experiences to comments

Saturday, 04 June 2016

MP CrossFit Tulsa 060416

Happy 119th Birthday Mr. Huddleston!

 

Conditioning:

Run 200m

40 Kettlebell Swings (53/35)

45 Burpees

Run 400m

30 GHD Sit-ups

35 Wall-Ball Push-ups*

Run 600

20 Power Snatches (115/75)

25 Bar-Over-Burpees

Run 800m

10 Handstand Push-ups

14 Ring Dips*

 

For Time

*Burpees are an authorized substitution

 

Burpee Challenge:

Day 119

FINAL DAY!!

 

Flexibility:

Low Lunge Twist – 2:00/side

Eye of the Needle – 2:00/leg

Reclined Spinal Twist – 2:00/leg

 

 

Post time and experiences to comments

Monday, 04 April 2016

MP CrossFit Tulsa 040416

Happy birthday Sarah!

 

Strength:

Front Squats

(18:00 cap)

9   reps @ 20% 1RM

7   reps @ 45%

5   reps @ 65%

3   reps @ 75%

1+ reps @ 85%

 

…rest 3 minutes, then

Conditioning:

Partner WOD

“Fly’nn”

(24:00 cap)

Buy-in:

2000m Row

…then with remaining time perform as many rounds and reps as possible of…

20 Toes-2-Bar*

30 Burpees

20 Pull-ups

*Equal work each exercise

 

Royal Huddleston Burpee Challenge:

Day 58

 

Mobility:

Hip Capsule Stretch – 1:30/side

Ball Tack and Floss – 1:30/side

Lateral Opener – 1:30/side

 

 

Post load and reps, row time, rep score, and experiences to comments

Wednesday, 30 March 2016

MP CrossFit Tulsa 033016“Hey bro, you coming down or what?!

 

Strength WOD:

Perform the following for quality of movement pulling under the bar (20 minute cap):

Squat Clean

5 reps @ 65% 1RM

4 reps @ 75% 1RM

3 reps @ 85% 1RM

 

For quality reps

 

Conditioning WOD:

Complete as many rounds as possible in 7 minutes of:

40 Speed Skips

10 Grasshoppers*

10 Kettlebell Swings (70/45)

 

…Rest 5 minutes

 

Complete as many rounds as possible in 7 minutes of:

10 meters of Handstand Walking

10 Back Extensions

 

For Scores

Compare to Wednesday, 26 March 2014

 

Royal Huddleston Burpee Challenge:

Day 53

*If you are in the challenge, you can substitute the grasshoppers with burpees. And/or add burpees into one or both of the AMRAP’s.

 

 

Post weight used, rounds and rep for AMRAP’s to comments

Saturday, 06 February 2016

MP CrossFit Tulsa 020616

2016 CrossFit Games Open registration is now live at games.crossfit.com!

Team Name: Ape Nation

Online Judges course is open HERE.

 

Conditioning:

“1 with the Ape”

Complete as many reps in 4-minutes as possible of:

22 Kettlebell Swings (70/53)

16 Handstand Push-ups

 

…then

400m Row

(2-minute cap)

 

Complete as many reps in 4-minutes as possible of:

22 Kettlebell Sumo Deadlift High Pull (70/53)

16 Hand-Release Push-ups

 

…then

40m Farmers Carry (70/53), one KB per hand

(2-minute cap)

 

Complete as many reps in 4-minutes as possible of:

22 Kettlebell Goblet Squats (70/53)

16 Sit-ups

 

…then

40m Front Rack Kettlebell Lunges (70/53)

(2-minute cap)

 

Complete for time:

22 Alternating Kettlebell Cleans (70/53)

16 Muscle-ups

 

…Rest 4 minutes

 

Complete for time:

20 Double Kettlebell Thrusters (70/53)

 

For score*

*Score is your time on the final part, minus 1 second for each rep completed in the AMRAP’s.

Add 5 seconds for every rep or meter not completed in any of the AMRAP’s or caps.

 

Flexibility:

Revolved Seated Staff – 1:00/side

Reclined Spinal Twist – 1:00/side

Lying Hip Capsule – 1:00/side

Plow – 2:00

 

 

Post score and experiences to comments

Saturday, 29 August 2015

MP CrossFit Tulsa 082915

Happy birthday to Robert Hauger! Time to enjoy the burpee mile. 🙂

We will be meeting at Memorial High School track at 0830.

See you all there.

 

MPCF presents:

6th Annual Burpee Mile

Option 1: Individual

Complete 1 mile of Burpee Broad Jumps

 

Option 2: 3-5 person Team

Complete 1 mile of Burpee Broad Jumps, with one team member working at a time

 

Option 3: Partner

Complete 1/2 mile of Burpee Broad Jumps, with one partner working at a time

 

Option 4: Individual

Complete 1/4 mile of Burpee Broad Jumps

 

 

Post option and time to comments

Compare to Saturday, 23 August 2015

Wednesday, 26 August 2015

MP CrossFit Tulsa 082615

Happy 30th birthday to Grant “Muffin Man” Wilkins!

Even at an early age, Grant was chasing the Ape. 🙂

 

Conditioning:

“Dirty Thirty”

300m Run

10 Strict Pull-ups

10 Overhead Squats (115/75)

10 Knees-2-Elbows

200m Run

10 Strict Ring Dips

10 Double Kettlebell Thrusters (53/35)

10 GHD Sit-ups

100m Run

10 Handstand Push-ups

10 Hang Squat Cleans (115/75)

10 Bar-Over-Burpees

 

3 rounds for time

 

Mobility:

Quad Smash – 1:30/leg

Banded Bully – 1:30/arm

Spine Smash – 2:00

Banded Olympic Wall Squat – 2:00

 

 

Post time and experiences to comments

Saturday, 18 July 2015

MP CrossFit Tulsa 071815

Happy belated birthday Jana!

 

“Janimal”

Complete as many rounds and reps as possible in 8 minutes of:

5 Snatches (125/83)

7 GHD Sit-ups

9 Box Jumps (37/30″)

…then

Run 800m and rest for a total of 8:00*

…now

Complete as many rounds and reps as possible in 8 minutes of:

5 Deadlifts (275/185)

7 Handstand Push-ups

9 Bar-Over-Burpees

…then

Run 800m and rest for a total of 8:00*

…now

30 Pull-ups

30 meters Fat Bar front rack walking lunges (130/90)

150 Double Unders

30 Toes-2-Bar

30 Wall-Ball Shots (20/14) @ (10/9′)

 

For total time and score*

*During the “rest” portion, set up equipment for next part. Score is total reps of both AMRAP’s

 

 

Post time, score, and experiences to comments

Wednesday, 15 July 2015

MP CrossFit Tulsa 030314

Happy 70th birthday to Patrice Lott! Who is also celebrating more than 7 years at MP! We have enjoyed every moment with you, and pray for many more.

 

“That’s a Lott”

70 Jump rope Singles

30 PVC Overhead Squats

40 Box Overs*

700 meters Rowed

40 Sit-ups

30 Burpees

70 Speed Skips

 

3 rounds for time

*No height specified. Choose a height that is challenging for you.

 

 

Post time and experience to comments