Wednesday, 07 November 2018

 

Conditioning 1:

Perform as many rounds and reps as possible in 5 minutes of:

3 Strict Pull-ups

6 Wall-Ball Shots (20/14) @ (11/10’)

9/6 Calories Biked

 

For Score

 

Strength:

Shoulder Press

1-rep max

 

For max load

Compare to Friday, 29 June 2018

 

Conditioning 2:

30 Single Unders

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

Friday, 02 November 2018

 

Conditioning:

Partner WOD

Complete as many rounds and reps, alternating exercises, in 3 minutes of:

25 Double Unders

10 Sit-ups

10 Burpees

 

…Rest 2 minutes, then…

Complete as many rounds and reps, alternating exercises, in 3 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 Wednesday, 06 June 2018

 

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

Tuesday, 02 October 2018

 

Skill:

MPCF Board WOD

Row 500m

For Time

 

Conditioning:

“Hammer Time” 

15 Chest-2-Bar Pull-ups

25 Burpees

35 Front Squats (75/53)

45 Double Unders

45 Calories Rowed

35 Sit-ups

25 Push Press (75/53)

15 Lateral Bar Jumps*

 

For Time

*Jumping over the bar both directions equal 1

Compare to Tuesday, 21 February 2017

 

 

Flexibility/Mobility:

Right side straddle – 1:00

Left side straddle – 1:00

Center straddle – 1:00

Butterfly – 1:00

Pike – 1:00

 

2 rounds for quality

 

 

Post times, loads, and experiences to comments

Wednesday, 25 July 2018

Strength:

Shoulder Press

3-rep max

(12:00 cap)

 

Conditioning:

MPCF Board WOD

“Jerry”

1-mile Run

2k Row

1-mile Run

 

For Time

Compare to Thursday, 02 June 2011

 

Flexibility:

Couch Stretch – 1:30/side

Reclined Spinal Twist – 1:30/side

Posterior Chain Floss – 1:30/side

 

 

Post max load, time, and experiences to comments

Saturday, 21 July 2018

 

Conditioning:

3-person team WOD

“Karen”

150 Wall-Ball Shots

(20/14) @ (10/9′) – Rx

(16/10) @ (10/9′) – 55+ Masters Rx

(14/10) @ (9′) – Scaled

(12/8) @ (9′) – Masters Scaled

 

“Diane”

21-15-9 rep rds of:

Deadlifts*

Handstand Push-ups

*(225/153) – Rx

(185/123) – 55+ Masters Rx

(155/103) – Scaled

(135/93) – Masters scaled

 

“Cindy”*

10-minute AMRAP of:

5 Pull-ups

10 Push-ups

15 Squats

 

“Grace”

30 Clean and Jerks

(135/93) – Rx

(115/83) – 55+ Masters Rx

(95/63) – Scaled

(75/53) – Masters scaled

 

For total time

One partner working at a time. Equal work required, as close to on Diane. Teams must use same bar throughout Diane and Grace. Adjust weight as needed from one to the other. Only one bar to be used, unless team is co-ed. If choosing scaled on any of the WOD’s, perform scaled for all. Cindy is prescribed as a 20-minute AMRAP. We are cutting to 10 for this wod setup only. Teams will rotate through complete rounds, as in one team member will do a complete round, tag next member, who then does complete round 2. And so on.

 

Flexibility WOD:

Couch Stretch, 2 minutes each leg

Right leg split, 2 minutes

Left leg split, 2 minutes

Couch Stretch, 1 minute each leg

 

Post WOD, time, skills worked, and experiences to comments

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

Tuesday, 03 July 2018

Gym will be closed on Wednesday in observation of Independence Day. We will meet at the skate park located at 21st & Riverside, west side of river and south side of 21st at 0900. Friends are welcome.

 

Conditioning:

500m row

Rest 1:00

10 rounds for time

 

…or…

 

MPCF Board WOD

5000m Row

For Time

 

 

Flexibility/Mobility:

ROMWOD

 

 

Post time and experiences to comments

Monday, 02 July 2018

Flashback to 2014!

Gym will be closed on Wednesday in observation of Independence Day. We will meet at the skate park located at 21st & Riverside, west side of river and south side of 21st at 0900. Friends are welcome.

 

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

 

Strength:

Clean

1-1-1-1-1-1

For Max Load

Compare to Wednesday, 06 December 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

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

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

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

 

 

Post times and experiences to comments

Monday, 28 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.

 

Memorial Day WOD

Option 1:

MPCF Board WOD

“Trevor”

As a 4-person team*, complete the following:

300 Pull-ups

400 Push-ups

500 Sit-ups

600 Squats

 

For Time

Compare to Saturday, 25 May 2013

Post team and time to comments

*Only one team member performing a given exercise at one time. No partitioning allowed. Each exercise must be completed in full before proceeding to next exercise. Same location for exercises for the team, i.e. one bar for one team, rotate out. Equal work not required.

 

Option 2:

“Murph”

Run 1 mile

100 Pull-ups

200 Push-ups

300 Squats

Run 1 mile

 

For Time

Partition the pull-ups, push-ups, and squats as needed. Simply put a mile run at the beginning and the end. If you have a weighted vest (20/14), wear it.

 

 

Post times and experiences to comments