Friday, 24 November 2017

Classes normal thru Wednesday. Closed on Thanksgiving (Thursday). Friday 0630, 0830 and 1200 only. There will be a signup sheet for Friday.

Back to normal on Saturday.

 

Partner WOD

“Black Friday”

20 Clean and Jerks* (175/115)

40 Handstand Push-ups

600m Run (partner A only)*

80 Wall-Ball Volleyball Tosses* (20/16/14) @ 8′

200 Double Unders

80 Wall-Ball Throws (20/16/14) @ 5m

600m Run (partner B only)*

40 Kettlebell Swings (70/53)

20 Deadlifts (325/215)

 

For Time

Compare to Friday, 25 November 2016

 

*Special instructions:

-Only one partner working at a time, except during the run/burpee portions.

-Squat C&J

-When one partner is running, the other is performing max rep burpees. If inclement weather, row 750m.

-WB Volleyball Tosses consist of partners facing other on either side of a 8′ target, partner A performs a WB shot throwing the ball over the target, and partner B catches,performs a WB shot and returns ball over the target. Each throw is one rep. If ball doesn’t make it over, rep does not count. If ball is dropped, both partners perform 5 penalty burpees.

-(Male/Co-ed/Female) Rx WB weights

 

Flexibility/Mobility:

Saddle Sit – 2:00

Elevated Cat – 1:30

Low Dragon – 1:30/side

Child’s Pose w/ shoulders – 2:00

 

 

Post time and burpee count to comments

Wednesday, 22 November 2017

Classes normal thru Wednesday. Closed on Thanksgiving (Thursday). Friday 0630, 0830 and 1200 only. There will be a signup sheet for Friday.

Back to normal on Saturday.

 

Conditioning:

“Give Thanks!”

50/40 Calories Rowed

…then…

2 rounds of:

50 Sledge Swings (10/8)

25 Pull-up

25/20 Calories Biked

20 Alternating Dumbbell Snatches (50/35)

40 Box Overs (24/20”)

…then…

40 Burpees

 

For Time

Flexibility/Mobility:

Quad Smash – 1:30/side

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

Couch Stretch – 1:30/side

 

 

Post time and experiences to comments

Monday, 04 September 2017

MPCF is closed on Monday, 04 September. We will be meeting at Vertical Limit Fitness at 0900. Come join us for some “Labor” intensive work!! We will have fun while we sweat and move heavy things. Classes normal the rest of the week.

 

Post experiences to comments

 

Monday, 21 August 2017

Time elapse photography over Winnipeg in 1979

Conditioning:

“Total Eclipse”

Complete as many rounds and reps as possible in 20:17 of:

79 Single Unders

14 Overhead Squats (75/55)

70 Lunges*

30 Alternating One-Arm Dumbbell Snatches (50/35)

400m Run

 

For Score

*Walking and alternating

 

…rest 2:00, then…

“Blackout”

Partner up

Max reps in 2:40 of:

Burpees

 

For Score

 

Flexibility/Mobility:

Spine Smash – 2:00

Twisted Cross – 1:30/side

Couch Stretch – 1:30/side

 

 

Post scores and experiences to comments

Tuesday, 04 July 2017

Classes normal on Monday. Gym closed on Tuesday, 04 July. We will be meeting at Vertical Limit Fitness at 0900.

Conditioning:

This WOD is in dedication to the twelve soldiers and one civilian that were killed, along with 43 others wounded, at Fort Hood, Tx, on 05 NOV 09. Four of the fallen and eleven of the wounded were active CrossFitters at Lumberjack CrossFit. Our continued prayers go to their families.

“Lumberjack 20”

4-person Team version

80 Deadlifts (275/185)

Run 400m*

80 Kettlebell Swings (70/53)

Run 400m

80 Overhead Squats (115/75)

Run 400m

80 Burpees

Run 400m

80 Chest-2-Bar Pull-ups

Run 400m

80 Box Jumps (24/20″)

Run 400m

80 Dumbbell Squat Cleans (45/30)

Run 400m

 

For Time

*All runs are performed with team members running 100m each, carrying sandbag (70/40). All exercises are equal work for the team.

 

Post time and experiences to comments

Monday, 29 May 2017

Memorial Day WOD – Remembering those that have sacrificed all

MP CrossFit will be closed on Monday, 29 May 2017. We will be meeting at Vertical Limit Fitness at 0900 for a Hero team WOD. For those that performed “Murph” on Saturday, there will be another option posted at the gym.

 

Conditioning:

4-person Team WOD

Double “Murph”*

Run 1 mile

100 Pull-ups

200 Push-ups

300 Squats

Run 2 miles

20 rounds of:

5 Pull-ups

10 Push-ups

15 Squats

Run 1 mile

 

For Time

If you have a vest (20/14), wear it

*All runs will be done as 400m sprints for each team member, each mile. On the first Murph, teams must complete the reps WITHOUT partitioning. Must be completed in order. On the second Murph, team members will rotate through complete rounds until all rounds are completed. Once last round is finished, the team will complete the final mile. Only one person working at a time.

 

Royal Huddleston Burpee Challenge:

Day 114

 

 

Post time and experiences to comments

Tuesday, 14 February 2017

2017 CrossFit Games registration now live! Click HERE

Team name: Ape Nation

2017 CrossFit Judges course now open! Click HERE

Happy Valentine’s Day!

Conditioning:

“Put a little love in it”

21-15-9 rep rounds of:

Push-ups

Kettlebell Swings (53/35)

Knees-to Elbows

Overhead Squats (65/45)

Box Jumps (24/20″)

Pull-ups

Wall-Ball Shots (20/14) @ (10/9′)

Run 400m*

 

For Time

Compare to Monday, 25 January 2016

*Run 400m at the end of each rep round

Mobility:

Lower Body Foam Roll – 2:00

Anterior Compartment Smash – 1:30/side

Spine Smash – 2:00

Royal Huddleston Burpee Challenge:

Day 10

 

 

Post time and experiences to comments

Wednesday, 11 January 2017

Bring-A-Friend WOD

Conditioning:

Partner WOD*

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

4 x 200m Sprint

30 Wall-Ball Sit-up Throws (20/14) @ 5m

30 Wall-Ball Volleyball Throws (20/14) @ 8′

30 Push-ups

 

For Score

 

…rest 3 minutes, then…

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

30 Calories Rowed

40 Wall-Ball Shots (20/14) @ (10/9′)

40m Partner Carry

30 Box Overs (24/20″)

 

For Score

 

…rest 3 minutes, then…

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

60 Single Unders

20 Burpees

 

For Score

*All work is equal between partners each exercise, each round

 

Flexibility:

Eye of the Neddle – 1:30/side

Twisted Monkey – 1:30/side

Pigeon – 1:30/side

Reclined Spinal Twist – 1:30/side

 

 

Post scores and experiences to comments

Monday, 02 January 2017

Classes are at 0900 and 1030 only. Make sure you are signed up.

 

Conditioning:

“Resolution”

500m Row

10 Deadlifts (245/165)

20 Overhead Squats (65/45)

20 Kettlebell Swings (53/35)

10 Handstand Push-ups

 

5 rounds for time

Compare to Saturday, 02 January 2016

 

Mobility:

Spine Smash – 2:00

Anterior Compartment Smash – 1:30/side

Quad Smash – 1:30/side

 

 

Post time and experiences to comments

Monday, 26 December 2016

Monday classes will be at 0900 and 1030 only.

 

Conditioning:

4-person Team WOD

“Why do I do this?”

Buy-in:

400 Single Unders

…then…

20 Handstand Push-ups*

30 Wall-Ball Shots (20/14 ) @ (10/9′)

40 Alternating Box Jumps (20″)

50 Sumo Deadlift High Pull (95/63)

50 GHD Sit-ups

40 Alternating Box Jumps

30 Wall-Ball Shots

20 Handstand Push-ups

…then…

Sell-out:

2000m Row

 

For time and total burpees

Compare to Saturday, 26 December 2015

 

-Equal work required

-Only one team member working at a time on the Jump rope and Row

*During this part, team will split into two partner teams. One team will perform 20 HSPU, while the other performs max rep plate-facing burpees. Only one partner working at a time for each team (one HSPU and one burpee). Once the team performing the HSPU is done, teams tag out, and now the burpee team performs HSPU, and the HSPU team now does burpees. Continue rotating back and forth from WOD to Burpees through the rest of the exercises. Each partner team will keep track of their total burpee count, and at the end, partner teams will total burpees for the whole team.

…Rest 5 minutes…

Strength:

As a team of 4, perform as many reps in 4 minutes of:

Clean-2-Overhead (135/95)

(bar MUST pass through the front rack position on each rep)

 

For Score

Mobility:

Quad Smash – 1:30/leg

Anterior Compartment Smash – 1:30/side

Spine Smash – 2:00

Ball Tack & Floss – 1:30/side

 

 

Post time, scores, and experiences to comments

Saturday, 24 December 2016

Class on Monday is at 0900. All other classes on Monday are cancelled. 

 

Conditioning:

“Very Merry Christmas”

6-person Team (3 male, 3 female)

Part 1:

10 Inch-Worm Push-ups*

…then 3 females perform remainder of 10:00 AMRAP** of:

30 Overhead Squats (95/65)

40 Pull-ups

50 Alternating Dumbbell Snatches (50/25)

60 Wall-Ball Shots (20/14) @ (10/9′)

…while females perform AMRAP, males perform:

Max Calories Rowed

…now rotate, and perform 10 minutes more

 

Part 2:

8 minutes after completion of Part 1, the team has 16 minutes to find:

(00:00-05:00) 2-rep max Hang Power Snatch (1 male & 1 female)

(05:30-10:30) 3-rep max Hang Squat Clean (1 male & 1 female)

(11:00-16:00) 4-rep max Deadlift (1 male & 1 female)

 

For Scores

Compare to Wednesday, 23 December 2015

 

Part 1:

Total team AMRAP reps (female reps + male reps)

Total Team Calories Rowed

Part 2:

Total weight successfully lifted

*Create a inch-worm by laying on your stomach, team in a straight line with one athlete behind the other. Athlete in front places their legs on the back of the athlete behind them. Once all 6 teammates are linked, begin performing push-ups in unison. Perform these 20 at the beginning of both 10 minute AMRAP’s.

**One athlete at a time working. Partition reps as needed, equal work not required. Complete all of one exercise before moving to next.

 

 

Post scores and experiences to comments

Friday, 23 December 2016

79-year old “Geno” deadlifting a new personal record (PR)!!

 

Conditioning:

“12 Days of Christmas”

1 Clean & Jerk (135/93)

2 Pistols

3 Burpees

4 Back Extensions

5 Ring Dips

6 Deadlifts (135/95)

7 Toes-2-Bar

8 Pull-ups

9 Box Jumps (30/24″)

10 Kettlebell Swings (53/35)

11 Handstand Push-ups

12 Row 1200m

 

For Time*

Compare to Tuesday, 22 December 2015

*The WOD is performed like the song is sung. Pistols are 1 each leg, each time.

 

Mobility:

Quad Smash – 1:30/leg

Spine Smash – 2:00

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

 

 

Post time and experiences

Thursday, 24 November 2016

mm-and-mm-thanksgiving

Happy Thanksgiving from MP CrossFit!

 

Gym closed on Thursday so we can overeat with our families and friends. Only a 0900 class on Black Friday. Classes back to normal on Saturday.

Wednesday, 23 November 2016

mp-crossfit-tulsa-112316

Thanksgiving week schedule: Classes normal through Wednesday. Gym closed on Thursday so we can overeat with our families and friends. Only a 0900 class on Black Friday. Classes back to normal on Saturday.

 

Strength:

Make-up a Lift

1-rep max

For max load

 

…Or…

 

Pick any lift and perform:

5-5-5-5 @ 85%

For Quality

 

Conditioning:

“Thank Goodness!”

1000m Row or 800m Run*

…then

2 rounds of:

25 Pull-ups

10 Tire Flips (210/180)

50 Sledge Swings (10/8)

30 Slammers (12/8)

400m Run or 500m Row*

…then

25 Burpees

 

For Time

Compare to Wednesday, 25 November 2015

*If you run at the beginning, you must row in the 2 rounds. If you row at the beginning, you must run in the rounds. Either way, you must run 800m and row 1000m by the end of the WOD.

Mobility:

Plantar Surface – 1:30/foot

Low Lunge Twist – 1:30/side

T-Spine Smash – 2:00

 

 

Post lift performed, load, time, and experiences to comments