Monday, 06 April 2020

ATTENTION ALL!! With great sadness, the Health Zone will be closed Wednesday, 18 March until an unspecified date due to the COVID-19 outbreak. MP will be closed as well, until the HZ re-opens. Maintain your social distancing. At home WOD’s will be the daily post. As of now, the plan will be to gather at a designated spot on Saturday mornings for a group WOD for those interested. Some other random times and places may also be posted. Please check the website daily for more information.

 

Conditioning:

CrossFit Open 2021 WOD 1

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

10 Air squats

9 Dumbbell snatches, right arm (50/35)

10 Push-ups

9 Dumbbell snatches, left arm (50/35)

 

For score

Click here to register for Support Your Local Box Fundraiser

You can register for free or donate.

 

Royal Huddleston Burpee Challenge:

Day 64

 

 

Post results and experiences to comments

Friday, 03 April 2020

ATTENTION ALL!! With great sadness, the Health Zone will be closed Wednesday, 18 March until an unspecified date due to the COVID-19 outbreak. MP will be closed as well, until the HZ re-opens. Maintain your social distancing. At home WOD’s will be the daily post. As of now, the plan will be to gather at a designated spot on Saturday mornings for a group WOD for those interested. Some other random times and places may also be posted. Please check the website daily for more information.

 

We are meeting for a group WOD, maintaining “social distancing”, at 1400. Text Coach Jimmy if you are interested in joining.

We will be meeting Saturday in the HZ parking lot at 0900 for a group WOD, maintaining “social distancing”.

 

Conditioning:

10 Russian push-ups*

10 Alternating pistols

10 Burpees

600m Bike

20 Toes through rings

20 Sandbag clean throws (70/40#)

20 Ring dips

600m Bike

30 Deadlifts (185/125)

30 Shoulder touches

30 Weighted box step ups (50/35#) (24/20″)

600m Bike

40 Plate thrusters (45/35)

40 Double-unders

40 Russian twists (10/8)

600m Bike

 

2 rounds for time

Russian push-ups are performed by starting in low plank position, rock forward into the bottom of pu , perform pu, lower back down and rock back onto elbows. That is 1 rep.

 

Royal Huddleston Burpee Challenge:

Day 61

 

 

Post results and experiences to comments

Thursday, 26 March 2020

 

ATTENTION ALL!! With great sadness, the Health Zone will be closed Wednesday, 18 March until an unspecified date due to the COVID-19 outbreak. MP will be closed as well, until the HZ re-opens. At home WOD’s will be the daily post. As of now, the plan will be to gather at a designated spot on Saturday mornings for a group WOD for those interested. Some other random times and places may also be posted. Please check the website daily for more information.

Thursday we will meet at Coach Sarah’s house for MP Iron Club at 1500. Contact Coach Jimmy if you plan to attend.

Friday MP will meet in the parking lot at the Health Zone at 1000 to WOD.

Saturday MP will be meeting for a WOD at Veterans Park 305 S. Birch, Jenks at 1000.

 

MP Iron Club @ the Flynn gym

1500-UTC

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!

 

 

Royal Huddleston Burpee Challenge:

Day 53

 

 

Post results and experiences to comments

Wednesday, 25 March 2020

 

ATTENTION ALL!! With great sadness, the Health Zone will be closed Wednesday, 18 March until an unspecified date due to the COVID-19 outbreak. MP will be closed as well, until the HZ re-opens. At home WOD’s will be the daily post. As of now, the plan will be to gather at a designated spot on Saturday mornings for a group WOD for those interested. Some other random times and places may also be posted. Please check the website daily for more information.

 

Wednesday MP is planning on doing a WOD at Coach Sarah’s house at 1445,and after have a firearms education and shooting class. If you are interested, contact Coach Jimmy for specifics.

Thursday we will meet at Coach Sarah’s house for MP Iron Club at 1500. Contact Coach Jimmy if you plan to attend.

Friday MP will meet in the parking lot at the Health Zone at 1000 to WOD.

Saturday MP will be meeting for a WOD at Veterans Park 305 S. Birch, Jenks at 1000.

 

Conditioning:

“Flynn Gone Bad”

Complete as many reps in 1:00 at each station of:

Rope climbs – 15′

Alternating DB stationary lunges (50/35)

Handstand push-ups

Barbell movements*

Box overs (20″)

 

5 rounds for score

Rest 1:00 between rounds

 

Sell-out:

30 burpees

For time

 

*Barbell movements all @ (95/63):

Round 1: Thrusters

Round 2: Sumo-deadlift High-pull

Round 3: Squat cleans

Round 4: Power snatches

Round 5: Hang power cleans

 

 

Royal Huddleston Burpee Challenge:

Day 52

 

 

Post results and experiences to comments

Monday, 23 March 2020

 

ATTENTION ALL!! With great sadness, the Health Zone will be closed Wednesday, 18 March until an unspecified date due to the COVID-19 outbreak. MP will be closed as well, until the HZ re-opens. At home WOD’s will be the daily post. As of now, the plan will be to gather at a designated spot on Saturday mornings for a group WOD for those interested. Some other random times and places may also be posted. Please check the website daily for more information.

Tuesday there will be a group meeting at LaFortune on the north end of the golf course parking lot at 1600. Come join us for a fun time! Haha!

Wednesday MP is planning on doing a WOD at Coach Sarah’s house at 1030, and after have a firearms education and shooting class. If you are interested, contact Coach Jimmy for specifics.

Thursday we will meet at Coach Sarah’s house for MP Iron Club at 1600. Contact Coach Jimmy if you plan to attend.

 

At Home WOD:

Conditioning:

20-18-16-14-12-10-8-6-4 rep rounds of:

Air squats/weighted squats*

V-ups

Push-ups/DB or KB press*

 

For time

*If you have weights (barbell, DB, KB, etc), you can perform these squats weighted. You can also do weighted presses for the push-ups.

 

Accessory/Mobility:

Perform 3 sets of:

Max reps of body weight hip thrust in 60 seconds*

30 second hold on last thrust

Rest 1:00

 

For score and completion

*Hip thrust is performed by keeping your shoulder blades and feet on the floor, and then thrust the hips skyward. Flex the glutes when you hip the top. Hold the last one for 30 seconds.

 

Royal Huddleston Burpee Challenge:

Day 50

 

 

Post results and experiences to comments

Saturday, 21 March 2020

ATTENTION ALL!! With great sadness, the Health Zone will be closed Wednesday, 18 March until an unspecified date due to the COVID-19 outbreak. MP will be closed as well, until the HZ re-opens. At home WOD’s will be added to the daily post. As of now, the plan will be to gather at the Memorial track on Saturday mornings for a group WOD for those interested. Please check the website for more information.

We will be meeting at LaFortune Stadium at 0900 for the WOD. Come join!

 

Complete 2 rounds of the AMRAP*

…then…

Run 400m

…then…

Complete 2 rounds of the AMRAP

…then…

50 yards Burpee broad jumps

50 yards walking lunges

…then…

Complete 2 rounds of the AMRAP

…then…

Run 1 trip around the stadium

 

For score

*Complete as many reps as possible at each station in 1 minute, 30 seconds to rotate

AMRAP

Wall-ball tosses (20/14) over the goal post

Abmat sit-ups

Box jumps (24/20″)

Alternating DB snatches (50/35)

Sandbag Zercher carry (yards)

 

Royal Huddleston Burpee Challenge:

Day 48

 

 

Post results and experiences to comments

Friday, 20 March 2020

ATTENTION ALL!! With great sadness, the Health Zone will be closed Wednesday, 18 March until an unspecified date due to the COVID-19 outbreak. MP will be closed as well, until the HZ re-opens. At home WOD’s will be added to the daily post. As of now, the plan will be to gather at the Memorial track on Saturday mornings for a group WOD for those interested. Please check the website for more information.

 

We will be meeting at LaFortune Stadium at noon on Friday for a group WOD. If you would like to join, come on!

 

AT Home WOD:

40-30-20-10

Grasshoppers

Sit-ups

Burpees

Squats

Run*

 

For time

*Run any distance you have available 200-400m at the end of each round if able.

 

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

…then…

Ski 12/8 calories

20m Heavy Farmers carry

40m D-ball high carry

10 Lunges

10 KB swings

Bike 15/12 Calories

10 One-leg Kettlebell Deadlift Crossover (light)

50 Jump rope

 

Conditioning:

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

10/8 Calories Biked

8 Gorilla Rows (53/35)

6 GHD Sit-ups

24 Speed Skips

 

For Score

 

Strength:

Every 90 seconds, perform 1 rep, increasing load each round* of:

Deadlift

 

For max load

*If 1-rep max is ≥ (315/215), increase (40/20) for the first 5 rounds but then increase by (20/10) until failure is reached.

If 1-rep max is ≤(314/214), increase (20/10) each round until finished.

 

Royal Huddleston Burpee Challenge:

Day 47

 

 

Post results and experiences to comments

Wednesday, 18 March 2020

ATTENTION ALL!! With great sadness, the Health Zone will be closed Wednesday, 18 March until an unspecified date due to the COVID-19 outbreak. MP will be closed as well, until the HZ re-opens. At home WOD’s will be added to the daily post. As of now, the plan will be to gather at the Memorial track on Saturday mornings for a group WOD for those interested. Please check the website for more information.

At Home WOD:

“Squatting Blackjack”

20 Sit-ups* / 1 Squat

19 Sit-ups / 2 Squats

18 Sit-ups / 3 Squats

17 Sit-ups / 4 Squats

…and so on until

1 Sit-up / 20 Squats

 

For Time

*unanchored

Compare to Tuesday, 15 January 2013

 

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

…then…

Ski erg 300m

10 Wall-ball shots

20 Shoulder touches

40 Jump rope

10 PVC passovers

10 PVC windmills

10 PVC overhead squats

 

Specific Warm-up:

7 Snatches (45/33)

7 Overhead squats

7 Cleans

5 Snatches (75/53)

5 Overhead squats

5 Cleans

3 Snatches (95/63)

3 Overhead squats

3 Cleans

2 Snatch (115/73)

2 Overhead squats

2 Clean

 

Conditioning:

20 Wall-ball shots (25/16) @ (10/9′)

10 Power snatches*

400m Row

20 Wall-ball shots (25/16) @ (10/9′)

10 Clean and Jerks*

1000m Bike

20 Wall-ball shots (25/16) @ (10/9′)

10 Overhead squats*

400m Row

20 Wall-ball shots (25/16) @ (10/9′)

10 Hang power cleans*

 

2 rounds for time

*Perform all lifts at the same load, (115/75)

 

Royal Huddleston Burpee Challenge:

Day 45

 

 

Post results and experiences to comments

Monday, 16 March 2020

 

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

…then…

Ski 12/8 calories

20m Heavy Farmers carry

40m D-ball high carry

10 KB swings

Bike 15/12 Calories

 

Specific warm-up:

2 rounds of Burgener warm-up

8 Hang power cleans (45/33)

8 Shoulder-2-overhead

6 Power cleans (65/43)

6 Shoulder-2-overhead

4 Power cleans (85/53)

4 Shoulder-2-overhead

2 Power Cleans (95/63)

2 Shoulder-2-overhead

 

Strength:

Find 1-rep max of the following complex:

Clean ⇒ Hang Power Clean ⇒ Shoulder-2-Overhead

 

For max load

 

Conditioning:

50 Double unders

10 Ring dips

21 Thrusters (65/43)

50 Double unders

10 Ring dips

15 Thrusters (95/63)

50 Double unders

10 Ring dips

9 Thrusters (135/93)

 

For time

(12:00 cap)

Compare to Wednesday, 20 March 2019

 

Royal Huddleston Burpee Challenge:

Day 43

 

 

Post results and experiences to comments

Saturday, 14 March 2020

 

Conditioning:

Partner WOD

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

2 rounds of “Cindy”*

2 rounds of “DT”*

Run 400m*

 

For score

*Partners alternate rounds. I.E. Partner A does 1 round of Cindy, B does 1 round of Cindy. A does 1 round of DT, B does 1 round of DT. Then A runs 200m, then B runs 200m

“Cindy” = 5 Pull-ups, 10 Push-ups, 15 Squats = 1 round

“DT” = 12 Deadlifts, 9 Hang power cleans, 6 Shoulder-to-overhead (all at 155/103) = 1 round

Run = 16 reps (1 rep per 25m)

 

Royal Huddleston Burpee Challenge:

Day 41

 

 

Post results and experiences to comments

Thursday, 12 March 2020

 

Rest Day

 

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!

 

 

Post experiences to comments

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

 

Royal Huddleston Burpee Challenge:

Day 39

 

 

Post results and experiences to comments

Wednesday, 11 March 2020

0630 class Monday and Wednesday is canceled this week. All other classes are normal.

 

Strength:

Thrusters

2-2-2-2-2-2-2-2

 

Build to a heavy 2-rep max. Reps must be connected.

 

Conditioning:

“The Hangover”

50 Thrusters (45/33)

25 Pull-ups

15 Handstand push-ups

 

2 rounds for time

 

Royal Huddleston Burpee Challenge:

Day 38

 

 

Post results and experiences to comments

Monday, 09 March 2020

0630 class Monday and Wednesday is canceled this week. All other classes are normal.

 

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

 

Specific warm-up:

10 Push press (45/33)

5 Box jumps

5 Toes-2-bar

8 Push press (75/53)

4 Box jumps

4 Toes-2-bar

6 Push press (95/63)

3 Box jumps

3 Toes-2-bar

4 Press press (115/73)

 

Conditioning:

Open 12.3

Complete as many rounds and reps as possible in 18 minutes of:

15 Box jumps (24/20″)*

12 Push press (115/73)*

9 Toes-2-bar

 

For score

*Masters 55+: (20/16″) (95/63)

 

Royal Huddleston Burpee Challenge:

Day 36

 

 

Post results and experiences to comments

Saturday, 07 March 2020

MP members, please enter through the small side door to stay out of the way of the HZ Kids Triathlon.

 

“Kobe”

Buy in: 81 calorie row or bike*

Then 5 rounds:

8 Cleans (135/93)

18 Burpees

24 Deadlifts (135/93)

60 Squats

Then…

Cash-out: 81 calorie row/bike

 

For time

*Athlete chooses either bike or row for buy-in, then must do the opposite for cash-out.

 

This WOD is dedicated to Kobe Bryant, who was killed January 26, 2020 when the helicopter he was traveling in crashed in the hills above Calabasas, CA.  Adam Silver, NBA Commissioner said Kobe was “one of the greatest players in the history of our game”. Kobe had a very impressive 20-year career with the Lakers. His accomplishments on and off the court are too vast to mention here. Find a complete profile at: Kobe Bryant. Along with Kobe, his daughter Gianna (13), her teammates Alyssa Altobelli (13) and Payton Chester (13); their parents John and Keri Altobelli and Sarah Chester; an assistant coach Christina Mauser; and the pilot, Ara Zobayan were also killed in the crash.

 

Royal Huddleston Burpee Challenge:

Day 34

 

 

Post results and experiences to comments