Tuesday, 15 September 2020

Warm-up:

2 rounds:

Row 250m

8 Samsons

8 Army T- push-ups

8 Half tacos

8 Squats

8 Ring rows

8 Shoulder press w/ T

then…

10m Walking lunges

10m Quad pulls

10 Burpees

Row 1:00

10 PVC Windmills

10 PVC Passovers

 

Endurance:

Row 3 min for max calories*

Rest 3 min

 

6 rounds for total calories

*goal each 3 min interval is 15% of total calories rowed during the 20 min row on

Tuesday, 11 August 2020

 

 

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Friday, 11 September 2020

We must NEVER forget!

 

MPCF Hero Board WOD

“9/11 Tribute”

2001m Run*

11 Box Jumps (30/24″)

11 Thrusters (125/83)

11 Chest-to-Bar Pull-ups

11 Power Cleans (175/118)

11 Handstand Push-ups

11 Kettlebell Swings (72/53)

11 Toe-to-Bar

11 Deadlifts (170/113)

11 Push Jerks (110/73)

2001m Row*

 

For time

Compare to Wednesday, 11 September 2019

*It is the athlete’s choice to run or row at the beginning, and then simply do the other at the end. Athletes use only one bar. Weight needs to be changed to match each lift.

The workout is symbolic of the US terrorist attacks of September 11, 2001. The 2001 meter row and run represent the year of the attacks. The 11 Reps of 9 exercises represents the date. Even the weights have meaning. The 125 lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175 lb Power Clean symbolizes AA Flight 175 that hit the South Tower. The 170 lb Dead Lift is symbolic of flight 77 and Flight 93 combined. The 110 lb Push Jerks represent the number of floors in each tower of the World Trade Center buildings that were attacked.

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Tuesday, 08 September 2020

 

General Warmup:

Run 400m/Row 500m

10 Samsons

10 Army T-pushups

10 Sit-ups

10 Squats

10 Ring rows

Bike 2:00

10m Walking lunges (forward)

10m Walking lunges (backwards)

40m Double kettlebell waiters walk

20m D-ball carry

10 Windmills

10 PVC Passovers

Endurance:

Bike 1:30 for max calories

Rest 1:30*

 

7 rounds for max calories

*During rest period, athlete must perform a low plank for 45 seconds.  The low plank must be performed sometime during the rest, but can be at the beginning or end of the 1:30 total rest

 

 

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Monday, 07 September 2020

Labor Day we will be meeting for a WOD at 0830 at the Jenks Veterans Park, located at 305 South Birch Street, Jenks, OK 74037.

 

Conditioning:

Partner WOD

200m Sandbag drag* (70/50)

1000m Run

…then…

5 rounds of:

40 Wall-ball Sit-up throws (14/12/10) @ 5m

30 Burpees

20 Alternating DB Clean  (75/50)

100m Partner relay sprint*

…then…

200m Sandbag drag* (70/50)

1000m Run

 

For time

*Instructions:

  • Sandbag: 100m done with athlete facing forward, 100m done with athlete facing backwards. Order is athlete’s choice
  • Relay: one partner sprints 50m down and back, tags the other, who then sprints 50m down and back

 

 

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Tuesday, 25 August 2020

General Warm-up:

2 rounds:

Run 200m

8 Samsons

8 Army T- push-ups

8 Half tacos

8 Squats

8 Alternating lunges

8 Shoulder press w/ T

then…

Bike 600m

10m Quad pulls

10m Frankenstein walk

10 PVC Windmills

10 PVC Passovers

 

Endurance:

1-mile run

4800m bike*

1-mile run

 

For time

 

 

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Monday, 17 August 2020

Conditioning:

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

40 Double unders

5 Squat snatch (125/83)

400m Row

 

For score

 

 

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Tuesday, 11 August 2020

Tuesday 0515 class are canceled for this week. Class will be back to normal next week. Sorry for any inconvenience.

General Warm-up:

2 rounds:

Row 250m

8 Samsons

8 Army T- push-ups

8 Half tacos

8 Squats

8 Ring rows

8 Shoulder press w/ T

then…

10m Walking lunges

10m Quad pulls

10 Burpees

Row 1:00

10 PVC Windmills

10 PVC Passovers

 

Endurance:

20 min row for total calories

(Athletes please post your total calories as you will need this number for a subsequent WOD)

 

 

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Monday, 20 July 2020

Strength:

Deadlift

Set 1: 6-4-2 (increasing load)

Set 2: 6-4-2 (increasing load, try to go heavier than Set 1)

 

For score*

*Score is total weight lifted

 

Conditioning:

10 Deadlifts*

15/12 cal bike

Rest 1:30

 

5 Rounds for time

 

*increase weight each round according to the following percentages:

Round 1: 35% of 1-rep deadlift

Round 2: 37.5%

Round 3: 40%

Round 4: 42.5%

Round 5: 45%

 

 

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Tuesday, 14 July 2020

General Warm-up:

2 rounds:

Run 200m

8 Samsons

8 Hand release push-ups

8 Sit-ups

8 Pause squats (3 seconds)

8 Ring rows

8 Shoulder press w/ T

then…

2 rounds:

Bike 1:00

10m Frankenstein walk

10m Quad pulls

10 Jumping jacks

Endurance:

As many calories as possible on assault bike in 20 minutes*

*Please post/record your total calories as we will use this number for a subsequent WOD.

 

 

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Wednesday, 08 July 2020

Conditioning:

E2MOM for 10 Minutes:

Row 12/9 cals

9 Sumo deadlift high pull (75/53)

7 Front squats (75/53)

5 Kettlebell swings (72/53)

 

Strength:

Every 75 seconds, perform 1 rep, then add (10/5), repeat and continue until failure of:

Clean

Start at 25-30% 1RM clean

 

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Tuesday, 07 July 2020

 

1

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

…then…

Ski 12/10 calories

20m Heavy Farmers carry

40m D-ball high carry

10 KB swings

Bike 15/12 Calories

 

Endurance:

10 cal bike

10 cal ski erg

10 cal row

200m run

20 cal bike

20 cal ski erg

20 cal row

400m run

30 cal bike

30 cal ski erg

30 cal row

600m run

30 cal bike

30 cal ski erg

30 cal row

400m run

20 cal bike

20 cal ski erg

20 cal row

200m run

10 cal bike

10 cal ski erg

10 cal row

 

For time

 

 

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Saturday, 04 July 2020

Gym closed in observation of Independence Day. We will be meeting Saturday for a group WOD in the west parking lot of the Veteran’s Park in Jenks, OK at 0830. Friends are welcome.

Enjoy your Freedom!

Happy Independence Day!

 

Conditioning:

Partner WOD

Buy In: 200m sandbag drag* (70/50) (each partner performs drag)

*100m done with athlete facing forward, 100m done with athlete facing backwards.  Order is athlete’s choice.

 

Then, 4 rounds* of:

26 Push-ups

56 Wall-ball clean throws (20/16/14)† @ 10m

70 Wall-ball sit-up throws (20/16/14) @ 5m

 

Then…

Cash out: 1776m run (both partners run)

 

For time

*Equal work

†(mm/mf/ff)

 

 

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Tuesday, 30 June 2020

Endurance:

Row 250m

Rest 1:00

Run 200m

Rest 1:00

Row 500m

Rest 2:00

Run 400m

Rest 2:00

Row 750m

Rest 3:00

Run 800m

Rest 3:00

Row 750m

Rest 2:00

Run 400m

Rest 2:00

Row 500m

Rest 1:00

Run 200m

Rest 1:00

Row 250m

 

For total sprint time

(Total time – 18:00 of rest = sprint time)

 

 

 

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Saturday, 27 June 2020

 

Conditioning:

Partner WOD:

Buy in: 100 cal bike for time

(8 min cap, if finished before 8 min, rest)

 

At 8 min mark begin 20 min AMRAP of:

400m run

20 Overhead squats (95/63)

20 Box jumps (20”)

20 Handstand push-ups

For score

 

Then…

Cash Out: 100 bar over burpees for time

 

 

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