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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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

 

 

Post results and experiences to comments

 

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

 

 

Post results and experiences to comments

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

 

 

Post results and experiences to comments

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.

 

 

Post results and experiences to comments

Saturday, 21 December 2019

 

Conditioning:

“12 Days of Christmas”

1 Clean & Jerk (135/93)

2 Pistols

3 Burpees

4 Back Extensions

5 Ring Dips

6 Deadlifts (135/93)

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 Monday, 24 December 2018

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

 

Mobility:

Quad Smash

Spine Smash

Overhead Distraction w/ External Rotation

 

 

Post results and experiences to comments

Monday, 16 December 2019

 

General warm-up:

2 rounds of:

Run 200/Row 250

8 Spiders

7 T-Push-ups

8 V-ups

7 Deep squats

8 Shoulder press w/T’s

…then…

Ski 12/8 calories

20m Farmers carry

40 second D-ball rock

10 Knees-2-Elbows

10 Handstand push-ups

50 Jump rope

 

Specific warm-up:

10 Back squats @ 25%

8 @ 40%

6 @ 55%

 

Strength:

Back Squats

5   reps @ 65% 1RM

3   reps @ 75%

1+ reps @ 85%

 

For max reps at 85%

 

Conditioning:

“Two Ladies and a Dude”

2 rounds of “Lola”:

30 Double Unders

20 Knees-2-Elbows

10 Handstand Push-ups

…then

3 rounds of “Cindy”:

5 Pull-ups

10 Push-ups

15 Squats

…then

4 rounds of “Rooster”:

10 Burpees

20 Double Unders

 

For Time

(15:00 cap)

Compare to Wednesday, 30 November 2016

 

Mobility:

Lower Body Foam Roll

Anterior Compartment Smash

Spine Smash

 

 

Post results and experiences to comments

Friday, 06 December 2019

Friday night class is canceled this week  sorry for any inconvenience.

 

General Warm-up:

2 rounds of:

Run 200/Row 250

8 Spiders

7 T-Push-ups

8 V-ups

7 Deep squats

8 Shoulder press w/T’s

…then…

Ski 12/8 calories

20m Farmers carry

40 second D-ball rock

10 KB swings

 

Skill:

300m Row*

For Time

…rest 5 minutes, then repeat

*All out effort

 

Conditioning:

“Better Days”

40 Speed Skips

30 Box Jumps (24/20″)

20 One-leg Kettlebell Deadlift Crossover (35/25)

400m Row

20 GHD Sit-ups

30 Weighted Walking Lunges (45/35)

40 Double Unders

 

2 rounds for time

Compare to Monday, 17 December 2018

 

Mobility:

Hip Capsule

Overhead w/ External Rotation Bias

Quad Smash

 

 

Post results and experiences to comments

Wednesday, 04 December 2019

 

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:

“I Won’t Give Up”

45 Sit-ups

200m Sprint

35 Box Jumps (24/20″)

200m Sprint

25 Pull-ups

200m Sprint

35 Grasshoppers

200m Sprint

45 Double Unders

200m Sprint

 

2 rounds for time

Compare to Friday, 02 December 2016

 

Flexibility:

Right Straddle

Left Straddle

Center Straddle

Supine Shoulder Extension

 

 

Post results and experiences to comments

Wednesday, 27 November 2019

 

Conditioning:

“Annie are you ok?”

500m Row at beginning of each round

21-15-9 rep rounds of:

Dumbbell Thrusters (35/25)

Sumo Deadlift High-Pull (65/45)

Burpees

Med Ball Cleans (20/14)

Wall-Ball Shots (20/14) @ (10/9’)

 

For Time

Compare to Saturday, 15 December 2018

 

Flexibility/Mobility:

Low Lunge Twist

Eye of the Needle

Reclined Spinal Twist

 

 

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Monday, 25 November 2019

 

Conditioning:

“Straight 100”

25 Calories rowed

20 Wall-ball shots (20/14)

20 Box jumps (24/20″)

25 Calories rowed

30 Wall-ball shots

30 Box jumps

25 Calories rowed

50 Wall-ball shots

50 Box jumps

25 Calories rowed

 

For time

Compare to Friday, 20 September 2019

 

Mobility:

Quad smash

Spine smash

Overhead distraction

Sink stretch

 

 

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Friday, 22 November 2019

 

Conditioning:

“Godfather”

1000m Row

20 Double Kettlebell Thrusters (53/35)

40 Alternating One-arm Push-ups

60 Half Tacos

80 Double Unders

100 Walking Lunges

80 Speed Skips

60 Sit-ups

40 Kettlebell Swings (53/35)

20 Ring Dips

1000m Row

30 Burpee Sell-out

 

For Time

Compare to Friday, 18 November 2016

 

Mobility:

Overhead Distraction

Hip Capsule

Spine Smash

 

 

Post time and experiences to comments

Wednesday, 06 November 2019

 

General Warm-up:

Bike 3:00

10 Samsons

12 Hand-release push-ups

14 v-ups

14 Squats

12 Shoulder press w/T’s

10 Pull-ups

Row 2:00

10m Goblet lunges

10 Kettlebell swings

10m Goblet lunges

10 PVC passovers

10 PVC windmills

10 PVC overhead squats

 

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 Tuesday, 14 February 2017

*Run 400m at the end of each rep round

Mobility:

Lower Body Foam Roll

Anterior Compartment Smash

Spine Smash

 

 

Post time and experiences to comments