Saturday, 22 September 2018

 

Partner WOD

4 round of:

Run 150m

7 Chest-2-Bar Pull-ups

7 Front Squats (135/93)

7 Handstand Push-ups

…then…

80 yards Partner Carry

…then…

22-16-10 reps of:

Overhead Squats (95/63)

Burpees

…then…

80 yard Partner Carry

…then…

Run 800m

50 Back Extensions

50 Sit-ups

…then…

80 yard Partner Carry

 

For Time

 

Flexibility/Mobility:

Low Lunge Twist – 2:00/side

Eye of the Needle – 2:00/leg

Reclined Spinal Twist – 2:00/leg

 

 

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Monday, 10 September 2018

Great job to these beautiful ladies for a solid performance at the Midwest Fall Classic!

 

Conditioning:

“Sapphire”

With a partner, perform equal work at the following,

2-4-6-8-10-8-6-4-2 rep rounds of:

Wall Climbs

Kettlebell Snatches (53/35)

Wall-ball Shots (20/14) @ (10/9′)

Stationary Weighted Lunges (45/35)

 

For Time

 

…then,

Row 800m

For Time

Compare to Friday, 09 September 2016

 

Flexibility/yoga poses:

Thread the Needle – 1:30/side

Twisted Monkey – 1:30/side

Pigeon – 1:30/side

Reclined Spinal Twist – 1:30/side

 

 

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Saturday, 08 September 2018

If you get a chance, swing by CrossFit 51 and cheer on Courtnie, Sarah, and Allyson, as they compete at the Midwest Fall Classic!

 

Conditioning:

Partner WOD*

“Add a little MORE fun”

25-minute AMRAP

1 Power Clean (135/93)

1 Wall-Ball Shots (25/16) @ (10/9′)

1 Bar-Over-Burpee

1 Pull-up

1 Calorie Biked

 

For Score

Similar to Saturday, 19 May 2018

*Add one rep to each exercise each round. Partners alternate exercises.

 

Flexibility:

Quad Smash – 1:30/side

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

Couch Stretch – 1:30/side

 

 

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Tuesday, 04 September 2018

 

Sprints:

Partner WOD

Bike 200 Calories

Row 200 Calories

 

For Time

This is a chipper. All bike must be completed, then the rower. Only one partner working at a time. Use same equipment.

 

Metcon:

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

4 Strict Pull-ups

8 Army T Push-ups

12 Alternating Pistols

 

For Score

 

Flexibility/Mobility:

Couch Stretch – 1:00/side

Banded Hamstring Stretch – 1:00/side

Overhead Tissue Smash – 1:00/side

 

 

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Monday, 03 September 2018

Fun Saturday WOD supporting “Saved by the Barbell”!

MP CrossFit will be closed Monday for Labor Day. We will be meeting at the Lafortune Stadium by Memorial High School at 0800. Come join the fun!!

 

“Labor in the Stadium”

4-person Team WOD (2m/2f)*

400m Walking Lunges

100 Kettlebell Swings (72/53)

Bleacher Sprints

100yrd Burpee Broad Jumps

100 Partner Wall-Ball shots over goalpost (20/14)

800m relay sprint

 

For Time

Instructions:

-If possible, have 2 males (m), and 2 females (f).

-During the lunges, 1m and 1f will rotate every 10 lunges for 100m. Simultaneously, the other m/f pair will one-arm kettlebell farmer carry (72/53). At the 100m mark, pairs rotate, and then continue. Pairs will rotate every 100m. pair performing farmers carry can switch hands as they desire throughout their 100m.

-Kettlebell swings are equal work (25 each). Only one team member ™ can perform swings at a time. While tm is performing KB’s, all other tm’s will hold a low plank. KB’s can only be performed if all tm’s are in the plank position.

-All team members will perform bleachers.

-Once all team members complete bleachers, line up on the goal line. Tm1 will perform 10yds (1-10) of burpee broad jumps, then tm2 performs 10yds (1-10), tm3 10yds (1-10), tm4 10yds (1-10). Now tm1 does 10yds (10-20), tm2 (10-20), tm3 (10-20), and so on until all members cross the opposite end goal line.

-For the partner WBS, partner groups will be same gender. Each pair must perform 50 WBS (25 throws per person). While one pair is performing WBS, the other pair is holding a hollow body position. WBS can only be performed while hollow body hold is being held.

-Once the last WBS is performed, one tm will sprint down to the opposite goal line and back. Tag the next tm, who will then do the same sprint. Continue this until all tm’s have done 1 down and back.

 

 

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Saturday, 18 August 2018

 

Metcon:

4-person Team WOD

100 Calories Biked

40 Synchro Partner Chest-2-Bar Pull-ups

80 Wall-Ball Volleyball Throws (25/20/16)†

100m Double Dumbbell Front Rack Walking Lunges (53/35)

80 Kettlebell Swings (72/53)††

40 Partner Pistols

100 Calories Rowed

…then…

4-person 200m Tire Carry (210/180)

 

For Time

†While one partner group performs half of the WBVB throws, the other partner group must be holding a partner deadlift bar (385/350/275). Teams can break up throws as needed. Equal work required. Deadlift must be off the ground before throws begin.

All male: 170 on each side

Co-ed: 135-lbs on one side, 170-lbs on the other

All female: 115 on each side

††While one partner group performs half of the kettlebell swings, the other partner group must be holding handstands.

*Partner Exercises are half for one team, and half for the other. Everything else is individually equal work.

 

MP CrossFit will be performing this WOD on Saturday, 01 September.

Register HERE if you would like to show your support.

Friday, 17 August 2018

MP CrossFit will be performing this WOD on Saturday, 01 September.

Register HERE if you would like to show your support.

 

Metcon:

“Bedtime”*

Sit-ups

Med-Ball Squat Cleans (25/16)

Dumbbell Snatches (50/35)

Calories Biked

 

2 rounds

 

…then partner up, and…

Row 1500m (equal work)

For Time

 

…rest to 18:00 on clock, and then…

Repeat “Bedtime”*

 

For scores and time

*Perform as many reps as possible in 45 seconds at each station, then rotate to next station. 15 second rest between stations. Rest one minute between rounds, repeat for two complete rounds. Total all reps and calories for score.

 

Flexibility/Mobility:

Plantar Surface Mobilization – 1:30/foot

Side Straddle – 1:30/side

Banded Bully – 1:30/arm

 

 

Post Scores, time, and experiences to comments

Saturday, 11 August 2018

 

Metcon:

Partner WOD

Part 1:

6 alternating rounds for time of:

10 Shoulder-2-Overhead (95/63)

10 Toes-2-Bar

(4:00 cap)

 

…rest until 6:00, then for total score…

2-minute AMRAP of:

3 Power Cleans (95/63)

3 Box Overs (24/20″)

6 Grasshoppers

rest 1:00 and adjust weight

2-minute AMRAP of:

2 Power Cleans (135/93)

2 Box Overs

4 Grasshoppers

rest 1:00 and adjust weight

2-minute AMRAP of:

1 Power Cleans (175/113)

1 Box Overs

2 Grasshoppers

 

…rest until 18:00, then with a 10-minute cap perform for time:

20 Syncro Plank Claps

40 Kettlebell Swings (53/35)

80 Wall-Ball Shots (20/14) @ (10/9′)

40 Kettlebell Swings

20 Syncro Burpees

 

Flexibility/Mobility:

Saddle Sit – 2:00

Reclined Spinal Twist – 1:30/side

Twisted Cross – 1:30/side

Quad Smash – 1:30/leg

 

 

Post times, score, and experiences to comments

Saturday, 28 July 2018

 

Conditioning:

Partner WOD

100 Sit-up Slammers (12/8) @ 2m*

60 Clean-2-Overhead (155/103)

75 Sit-up Slammers*

45 Clean-2-Overhead

50 Sit-up Slammers*

30 Clean-2-Overhead

 

For Time

*One partner holds low plank (elbows) while the other performs the slammers.

 

Mobility:

ROMWOD

 

 

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Saturday, 07 July 2018

 

Strength & Conditioning:

Partner WOD

40 Alternating Pistols*

*Equal work

 

…then….

10-9-8-7-6-5-4-3-2-1 rep rounds* of:

Front Squats (135/93)

*After each set of FSQ, perform 30 Double Unders. Equal work not required.

 

…rest 3 minutes, then…

40-20-10 rep rounds* of:

Fat Bar Deadlifts (180/120)

Sit-ups

*Equal work required.

 

…rest 3 minutes, then…

Run 1 mile*

*Vested (20/14) if you got it. Both have to run the mile.

 

For time

 

Flexibility/Mobility:

ROMWOD

 

 

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Friday, 06 July 2018

 

Conditioning:

Partner WOD

Complete as many rounds and reps as possible in 7 minutes of:

100m Sprint

7 Power Snatches (95/63)

5 Burpees

10/8 Calories Biked

7 Shoulder Press (95/63)

 

For Score

(run is 1 rep per 25m)

 

Strength:

Snatch

1-rep max

Compare to Friday, 15 December 2017

 

Flexibility/Mobility:

Spine Smash – 2:00

Anterior Compartment Smash – 1:30/side

Quad Smash – 1:30/side

Glute Smash – 1:30/side

 

 

Post time, max load, and experiences to comments

Saturday, 30 June 2018

 

Conditioning:

Partner WOD

200m Run

20 Sit-up Slammers (16/12) @ 2m

20 Shoulder Touches

150m Run

15 Goblet Squats (72/53)

15 Burpees-Over-Bar

100m Run

10 One Arm Dumbbell Overhead Squat (50/35)

10 Chest-2-Bar Pull-ups

 

4 rounds for time

(25:00 cap)

Compare to Saturday, 29 July 2017

 

Strength:

Snatch

3-3-2-2-1-1-1-1

@ 45-55-65-70-75-80-85-90% 1RM

 

For Quality

 

Flexibility/Mobility:

ROMWOD

 

 

Post time, load, and experiences to comments

 

Friday, 29 June 2018

Fun times at Climb Tulsa!!

 

Conditioning 1:

Partner up, then perform as many rounds and reps as possible in 7 minutes of:

3 Strict Pull-ups

6 Push-ups

9 GHD Sit-ups

12 Wall-Ball Shots (20/14) @ (11/10′)

15/12 Calories Biked

 

For Score

*Alternate Exercises

 

Strength:

Shoulder Press

1-rep max

 

Compare to Friday, 26 May 2017

 

Conditioning 2:

30 Speed Skips

10 Toes-2-Bar

 

3 rounds for time

 

Flexibility/Mobility:

Spine Smash – 2:00

Anterior Compartment Smash – 1:00/side

Quad Smash – 1:00/side

Overhead Distraction w/External Bias – 1:00/side

Glute Smash – 1:00/side

 

 

Post score, max load, time, and experiences to comments

Saturday, 23 June 2018

 

Conditioning:

“Deck of Cards”…Partner Style

♥: Speed Skips

♠: Partner Pistols

♦: Partner Wall-ball Sit-up Throws @ 5 meters (12/8)

♣: Partner Synchronized Pull-ups

Jokers: team 800m run

All Face cards: 20 meters buddy carry, except K & Q of ♥ are 40 meters

 

Description:

All numbered ♥‘s, add a zero to the end, and as a team equally perform that amount. Ace of ♥ is worth 100 Double Unders (50 each).

All numbered ♠’s, partners face each other link together and perform that number of pistols together. Ace of ♠ is worth 50 Burpees (25 each).

All numbered ♦‘s, partners perform double the number in WB throws, i.e. 2 of ♦ is 4 team throws. Ace of ♦ is worth 50 throws (25 each).

All numbered ♣’s, partners perform that many pull-ups, synchronized. Ace of ♣ is worth 50 Handstand Push-ups (25 each).

All Face cards of all suits, partners alternate and carry partner for 20m. Only one partner carries per face card. Except, the K & Q of ♥ is worth 40m, 20m each.

When a joker is pulled, teams run 800 meters, switching at 200m.

 

For work and FUN

Compare to Saturday, 12 November 2016

 

Mobility/Flexibility:

Couch Stretch – 1:30/side

One-Arm Lat Lean – 1:30/side

Pike Stretch – 2:00

Spine Smash – 2:00

Knees-to-Traps – 2:00

 

 

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