Wednesday, 18 July 2018

Conditioning:

“Wild Wednesday”

400m Run

30 Toes-2-Bar

20 Pistols (alternating)

10 Strict Pull-ups

50 Calories Rowed

10 Strict Handstand Push-ups

20 Ring Push-ups

30 Slammers (12/8)

400m Run

 

2 rounds for time

Compare to Wednesday, 30 September 2015

 

Mobility:

Posterior Chain – 2:00/side

Anterior Compartment Smash – 2:00/side

Hip Capsule – 2:00/side

 

For Quality

 

 

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Thursday, 05 July 2018

 

Open Gym

1730-1900

 

 

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Thursday, 28 June 2018

 

REST DAY

 

Competitors Class

This week we will be at Climb Tulsa for some climbing and different modality work. Show up around 1700, and stay as long as your hearts desire. Or 2200 when they close. 🙂

 

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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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Friday, 22 June 2018

0845 class is cancelled Friday. Sorry for any inconvenience.

 

“Do Work”

10-15-20-15-10 rep rounds of:

Shoulder to Overhead (125/83)

Box Overs (24/20″)

Ring Dips

Toes to Bar

Weighted Walking Overhead Lunges (35/25)

Run 200m after each round

 

For Time

Compare to Saturday, 29 June 2013

 

 

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Saturday, 02 June 2018

 

Conditioning:

Partner WOD

Buy-in:

4 x 150m Sprints

For Time

 

…rest 2:00, then…

“The Challenge”

20 Chest-2-Bar Pull-ups

30 Box Jumps (24/20″)

40 Sit-ups

40 Kettlebell Swings (53/35)

30 Ring Dips

20 Front Squats (135/93)

 

2 rounds

 

Sell-out:

40 Burpees onto a 55lb plate

 

For Time

Compare to Saturday, 04 February 2017

Equal work required on each exercise. Only one person working at a time. Both rounds will be completed, and then perform the “sell-out”. Time will stop when the last Burpee is completed.

 

Strength:

Hang Squat Clean ⇒ Jerk

1-rep max

 

For team total

 

Flexibility:

Revolved Seated Staff – 1:00/side

Reclined Spinal Twist – 1:00/side

Lying Hip Capsule – 1:00/side

Plow – 2:00

 

 

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Tuesday, 29 May 2018

 

 

Skill:

Bike 25/20 Calories, All Out

Rest 3 minutes, now…

3 rounds of:

Bike for 5 seconds less than all out time for max calories

Rest 2:00

 

For total time and calories burned in 3 rounds

 

Conditioning:

Every 3 minutes for 15 minutes perform:

200m Run

4 Handstand Push-up

6 Kettlebell Swings (97/62)

8 Burpees*

 

For score

*max burpees on last round

 

Sell-out:

5 D-ball Cleans (100/80)

10 Calories Biked

Rest 1:00

 

3 rounds for time

 

Flexibility/Mobility:

Elevated Cat – 1:30

Spine Smash – 2:00

Pike Stretch – 1:30

Couch Stretch – 1:30/side

 

Royal Huddleston Burpee Challenge:

Day 115

 

 

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Tuesday, 15 May 2018

Friday night class is cancelled this week. Sorry for any inconvenience.

 

Sprints:

Row and Bike

25/20 calories biked

rest 1:00

20/16 calories biked

rest 1:30

15/12 calories biked

rest 2:00

30/24 calories rowed

rest 1:30

20/16 calories rowed

rest 1:00

10/8 calories rowed

 

For total sprint time

 

Conditioning:

Complete as many rounds in 5 minutes as possible of:

12 Pull-ups

9 Box Overs (24/20″)

6 Pistols

 

For Score

 

Strength:

Snatch ⇒ Hang Snatch

1-rep max complex

 

Flexibility/Mobility:

Shoulder Fold – 1:30/side

Quad Smash – 1:30/side

Sink Mobilization – 2:00

 

 

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Tuesday, 08 August 2018

 

Sprint Work:

Partner up

Assault Bike

15 seconds each*

30 seconds each

45 seconds each

60 seconds each

…rest 1:00 from partner 2 finishing, and then go back down

 

For total calories

*10 seconds to rotate each time

 

Strength:

Shoulder Press

2-2-2-2-2-2-2-2-2-2*

Find 2RM

*Between each set of SP, perform (6/4) strict PLU. Rx+ option, do them weighted.

 

Flexibility/Mobility:

Couch Stretch – 1:30/side

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

Elevated Cat Stretch – 1:30

 

 

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Monday, 07 May 2018

 

Conditioning:

MPCF Board WOD

“Psycho”

200m Row

30 Alternating Pistols

400m Run

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

600m Row

70m Burpee Broad Jumps

800m Run

 

For Time

Compare to Friday, 09 August 2013

 

Flexibility/Mobility:

Spine Smash – 2:00

Anterior Compartment Smash – 1:30/side

Quad Smash – 1:30/side

Glute Smash – 1:30/side

 

 

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Saturday, 21 April 2018

 

Conditioning:

2018 Age Group Qualifier Workout 3

Complete as many rounds as possible in 20 minutes of:

50 Wall-Ball Shots (20/14) @ (10/9′)*

100 Double Unders

50-ft Handstand Walking

100 Double Unders

50 Calorie Row

100 Double Unders

50-ft Handstand Walking

100 Double Unders

 

For Score

*Weight and/or height may vary by age group. See Workout Description & Scorecard for more details.

Flexibility/Mobility:

Shoulder Fold – 1:30/side

Quad Smash – 1:30/side

Sink Mobilization – 2:00

 

 

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Tuesday, 10 April 2018

 

Bike Skill:

10 x 15 seconds all out, 60 seconds rest

For max calories

 

Conditioning:

Perform as many reps as possible in 7 minutes of:

5 Kettlebell Swings (72/53)

10 Calories Rowed

20 Single Unders

 

…rest 3 minutes…

Perform as many reps as possible in 5 minutes of:

3 Handstand Push-ups

6 Alternating Pistols

9 Ring Push-ups

18 Speed Skips

 

For Total Score

 

Flexibility/Mobility:

Quad Smash – 1:30/side

T-Spine Smash – 2:00

Reclined Spinal Twist – 1:30/side

 

 

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Wednesday, 04 April 2018

Conditioning:

10 Chest-2-Bar Pull-ups

16 Alternating Pistols

25-ft Handstand Walking

16/12 Calories Rowed

10 Ring Dips

 

4 rounds for time

 

Strength:

Overhead Squat

8-rep max

 

Flexibility/Mobility:

Quad Smash – 1:30/leg

Overhead T-Spine Smash – 2:00

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

Barbell Biceps Smash – 1:00/side

 

 

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Monday, 02 April 2018

 

Skill:

Practice 10 minutes on:

Pistol Progressions 1234

 

For Quality

 

Conditioning:

“Strictly Speaking”

100 Double Unders

20 Strict Handstand Push-ups

25 V-ups

30 Burpee Box Jumps (24/20″)

30 Calories Rowed

25 meters Overhead Walking Lunges (45/35)

20 Strict Pull-ups

100 Speed Skips

 

For Time

Compare to Tuesday, 07 April 2015

 

Flexibility/yoga poses:

Thread the Needle – 1:30/side

Twisted Monkey – 1:30/side

Pigeon – 1:30/side

 

 

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