Wednesday, 22 January 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

7 Pull-ups

…then…

Ski 12/8 calories

20m Heavy Farmers carry

40m D-ball high carry

10 KB swings

Bike 15/12 Calories

 

Conditioning:

Partner WOD

“Biking with Angie*”

“Angie”

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

 

*Partners do equal work on Angie. But while partner is performing reps of Angie, the other partner has to be biking for calories.

 

For time and calories

 

 

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Monday, 20 January 2020

Flashback to 2014!

 

Conditioning:

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

10 Toes-2-Bar

20 Calories biked

30-ft Handstand Walking*

20 Alternating Pistols

10 Plate push-ups*

 

For Score

*Scaled does 60-ft Bear crawls. Plate pu’s are performed with each hand on a 35# bumper plate, and the feet on a plate. The only thing allowed to touch is your chest to an abmat that is between the hand plates.

 

Mobility:

Saddle sit

Twisted cross

Spine smash

Overhead distraction

 

 

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Saturday, 18 January 2020

 

Conditioning:

“Angry Girls”

Buy-in:

Run 1-mile

…then…

Time with Lola:

30 Double unders

20 Knees-2-elbows

10 Handstand push-ups

Time with Nancy:

400m Run

15 Overhead squats (95/63)

Time with Kelly:

Run 400m

30 Box jumps (24/20″)

30 Wall-ball shots (20/14) @ (10/9′)

Time with Helen:

Run 400m

21 Kettlebell swings (53/35)

12 Pull-ups

Time with Grace/Isabel:

20 Ground-2-overhead (95/63)

…then…

Sell-out:

30 Bar-over-burpees

 

For time

 

 

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Tuesday, 14 January 2020

 

Conditioning:

Perform 1-minute at each station* for max calories or reps of:

Ski Erg

Alternating Pistols

Row

Ring Dips

Bike

Sit-ups

Rest 1:30

 

4 rounds for total calories & reps

*15 seconds between stations to rotate

 

 

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Saturday, 11 January 2020

Reminder: If you are planning to stay the whole time, it will be completed around 1400-1430. If you plan to just WOD at the normal class time, that will be just fine. 🙂

 

KO at MP 6-person Team competition

(WOD’s courtesy of KO in the OK)

We will be perform the “Scaled Division” WOD’s

There will be a 30-45 minute rest period between each WOD.

WOD 1: (18:00 cap)

“Meet you in the middle”

 

WOD 2: (10:00 cap)

“Clusters and Team Tri”

 

WOD 3: (15:00 cap)

“Deceiving Synchronized Skills”

 

WOD 4: (17:00 cap)

“What a Drag” (variation do to lack of equipment)*

60-48-36 Pull-ups

100-100-100 Double Unders

60′ Wheelbarrow

*The other team members will perform the row as prescribed

 

WOD 5: (15:00 cap)

“Synchronized DT”

 

WOD 6: (14:00 cap)

Silver Scaled Final

 

 

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Wednesday, 08 January 2020

Sign up if you plan to participate in the MP competition the Saturday, 0900-1400’ish.

Click here to read the bio for Patrolman Christopher Mark Goodell

 

General Warm-up:

Run 600/Row 750

10m Spiders

12 Army T-pushups

14 Half tacos

6 Deep squats

6 Squats w/ ankle stretch

12 Shoulder press w/T’s

10 Pull-ups

Bike 2:00

10m lunges

20m Double waiter walk

10 PVC Passovers

10 Wall-ball shots

10 KB swings

10 Burpees

 

Conditioning:

Hero WOD

“Goodell”

400m Run

20 Wall-ball shots (20/14) @ (10/9′)

14 Kettlebell swings (53/35)

38 “X”

 

5 rounds* for time

X=Round 1: Push-ups, Round 2: Squats, Round 3: Pull-ups, Round 4: Alternating lunges, Round 5: Burpees

*For each of the 5 rounds, perform 38 repetitions of the corresponding movement. For example, in round one, after completing the 14 kettlebell swings, complete 38 push-ups. The following round start again at the 400m run, complete 20 wall balls, 14 kettlebell swings, and 38 air squats. Continue in this way for all 5 rounds.

 

 

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Saturday, 04 January 2020

 

Conditioning:

Partner WOD

Complete as many rounds* and reps as possible in 30-minutes of:

2 Handstand push-ups

4 Alternating pistols

6 Pull-ups

8 Goblet squats (53/35)

 

For score

*Partners alternate complete rounds. While one partner is performing a round, the other partner holds the low plank. Planking partner must be holding in order for round partner performs. If planker has to rest, performing partner must stop working until the planker is back in position.

 

Mobility:

Low dragon

Sink mobilization

Couch stretch

Overhead distraction

 

 

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Wednesday, 01 January 2020

MP CrossFit Tulsa wishes you a Happy New Year for 2020!

Meet at LaFortune Stadium at 0900 for the WOD.

Conditioning:

“Now you’re seeing 20/20”

100-yd Wall-ball shot throw (20/14)*

20 Wall-ball Russian twist (20/14)

100-yd Wall-ball shot throw

200m Run w/ wall-ball

25-yd Handstand walk*

50-yd Walking lunges

200m Run w/ wall-ball

 

3 rounds

…then…

Run bleachers on both side of stadium

For time

 

 

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Tuesday, 31 December 2019

Class schedule this week is: 0515 and 1200 classes only on Tuesday; 0900 class only on Wednesday at LaFortune Stadium*; classes return to normal starting Thursday.

*Please sign-up for Wednesday’s WOD for accountability

 

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

7 Pull-ups

…then…

Ski 12/8 calories

20m Heavy Farmers carry

40m D-ball high carry

10 KB swings

Bike 15/12 Calories

 

Endurance:

Complete 1-minute at each station:

Row for calories

Max Push-ups

Bike for calories

Max strict pull-ups

Ski for calories

Rest 1:00

 

5 rounds for total calories + total reps

Compare to Tuesday, 05 November 2019

 

 

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Monday, 30 December 2019

Class schedule this week is: Normal classes on Monday; 0515 and 1200 classes only on Tuesday; 0900 class only on Wednesday at LaFortune Stadium*; classes return to normal starting Thursday.

*Please sign-up for Wednesday’s WOD for accountability

 

General Warm-up:

Run 400/Row 500

10m Spiders

10 Army T push-ups

10 Sit-ups

10 Squats

10 Shoulder press w/T’s

10 Pull-ups

…then…

Ski erg 300m

10 Wall-ball shots

8 Alternating Pistols

6 Handstand push-ups

40 Jump rope

10 PVC passovers

10 PVC windmills

10 PVC overhead squats

 

Specific Warm-up:

10 Power snatch (45/33)

8 Overhead squats

6 Power snatch ride down (75/53)

4 Squat snatch (95/63)

3 Squat snatch (115/78)

2 Squat snatch (135/93)

1 Squat snatch (155/103)

 

Conditioning:

“Dominating starts NOW!”

Buy-in:

40/32 Calories Biked

…then, in an add and repeat style*, complete the following:

1 Squat Snatch (155/103)*

2 Strict Handstand Push-ups

3 Double Unders x10

4 Kettlebell Swings (97/62)

5 GHD Sit-ups

6 Wall-Ball Shots (25/16) @ (12/11′)

7 Chest-2-Bar Pull-ups

8 Alternating Pistols

9 Burpees-Over-Bar

10 Back Squats (205/133)*

 

…then, Sell-out:

500m Row

 

For Time

Compare to Monday, 31 December 2018

*Add and repeat follows this pattern: 1,1,2,1,2,30,1,2,30,4,1,2,30,4,5,…

Weight on snatch should be between 60-70% 1RM. Weight on Back squat should be between 50-60% 1RM. No racks for back squats. Must add weight to snatch bar, clean, and complete.

 

Mobility:

Couch Stretch

Overhead Distraction

Spine Smash

 

 

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Saturday, 28 December 2019

 

Conditioning:

Partner WOD (co-ed if possible)

30 Synchronized dumbbell front squats (35/25)

80′ Synchronized dumbbell overhead lunges

25 Synchronized alternating dumbbell snatches

70′ Synchronized dumbbell overhead lunges

20 Synchronized alternating dumbbell thrusters

20 Synchronized pull-ups

 

…rest 5:00, then team up and…

“Meet in the middle”

With team of MMF or FFM (if possible), perform the following:

100 Kettlebell swings (53/35)

100 Hang power snatch (75/55)

75 Box facing burpee box jump overs (20″)

75 Fat bar front squats (70#)

100 Wall-ball shots (20/14) @ (10/9′)

100 Toes-2-bar

 

For time

 

Mobility:

Low dragon

Sink mobilization

Overhead distraction

Reclined spinal twist

 

 

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Thursday, 26 December 2019

 

Rest Day or…

At 0900, Coach Sarah will be hosting a surprise calorie burn, “I ate too much”, WOD!

“Angry Girls”

Buy-in:

Run 1-mile

…then…

Time with Lola:

30 Double unders

20 Knees-2-elbows

10 Handstand push-ups

Time with Nancy:

400m Run

15 Overhead squats (95/63)

Time with Kelly:

Run 400m

30 Box jumps (24/20″)

30 Wall-ball shots (20/14) @ (10/9′)

Time with Helen:

Run 400m

21 Kettlebell swings (53/35)

12 Pull-ups

Time with Grace/Isabel:

20 Ground-2-overhead (95/63)

 

Sell-out:

30 Bar-over-burpees

 

For time

 

MP Iron Club

1730-1900

MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic and power lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*. A wide variety of accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your lifts, this class is for you!

 

 

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*Private lessons are available to teach these lifts if knowledge and/or application is lacking.

Tuesday, 24 December 2019

Class schedule for the rest of the week is:

Tuesday classes are 0900 and 1200 only;  Wednesday gym closed; Thursday-Saturday classes normal

 

Conditioning:

Partner WOD

“Twas the night”

Perform 3 rounds of:

16 Partner plank push-ups*

14 Bar-facing-burpees

12 Power snatches (115/73)

 

…rest 4:00, then…

4-6-8-10-12 rep rounds of:

Power Cleans (135/93)

Handstand Push-ups

 

…rest 4:00, then…

2 rounds of:

50 Wall-ball shots (20/14) @ (10/9′)

40 Sit-ups

30 Ring dips

20 Front squats (185/123)

10 Devil presses (50/35)

 

For time

All exercises are equal work. Only one person working at a time.

*Plank PU: both partners start in the high plank. On partner does 1 pu, while partner holds high plank. Once pu is complete, partners tag, and then the other partner does 1 pu. That is 2 pu’s total. Continue until all 16 are complete.

 

 

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Monday, 23 December 2019

Class schedule for this week is:

Monday classes normal; Tuesday classes are 0900 and 1200 only;  Wednesday gym closed; Thursday-Saturday classes normal

 

General Warm-up:

Bike 2:00

10 Spiders

10 Push-ups

Row 2:00

10 Sit-ups

10 Squats

Ski 2:00

10 Ring rows

10 SP w/T’s

Run 300m

 

Endurance:

Run 200m

Rest 1:00

Run 400m

Rest 2:00

Run 600m

Rest 3:00

Run 600m

Rest 2:00

Run 400m

Rest 1:00

Run 200m

 

For total sprint time

(Sprint time = total time – 9:00 of rest)

 

Specific warm-up:

10 PVC passovers

10 PVC OHS

5 OHS @ (25%)

5 Pull-ups

4 OHS @ (50%)

4 Pull-ups

3 OHS @ (65%)

3 Pull-ups

2 OHS (75%)

 

Strength & Skill:

For quality:

3 Overhead squats (75% 1RM)

5 Strict pull-ups

 

7 rounds

 

Mobility:

Quad smash

Reclined spinal twist

Twisted cross

 

 

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