Thursday, 05 July 2018

 

Open Gym

1730-1900

 

 

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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

 

 

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Monday, 18 June 2018

Conditioning:

“Crazy Train”

600m Run

20 Thrusters

20 Sumo Deadlift High Pull

20 Push Jerks

20 Overhead Squats

20 Front Squats

600m Run

 

For Time

 

Athletes stop and perform 3 bar-facing burpees at the beginning of each minute.

Rx weight (95/65)

Masters 55 and up:  Rx Weight (75/50)

 

 

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Monday, 11 June 2018

The Monday, 0845 class is canceled. Sorry for any inconvenience. 

 

Conditioning:

“…the mice will play”

Part 1

8 minute time cap

Power Clean/Front Squat Ladder (165/113)  Masters (115/73)

1 Power Clean + 1 Front Squat

1 Power Clean + 2 Front Squat

1 Power Clean + 3 Front Squat

1 Power Clean + 4 Front Squat

etc.

 

Score = total number of Front Squats

 

Rest 7 minutes

Part 2

12 minute time cap

“Jump Everybody Jump”

200 Singles

150 Speed Skips

100 Double Unders

150 Speed Skips

200 Singles

 

For Time

Compare to Monday, 10 June 2013

 

 

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Thursday, 07 June 2018

 

Rest Day

 

 

Lifters/Competitors Class:

1730-1900

Competitor class is for those members that want to take their CrossFit to the next level. All unlimited MP members are welcome to join this class, with prior approval from Coach Jimmy. WOD’s for this class will not be posted on the website the night before. When coming to this class, you will be expected to have a basic knowledge of all CrossFit movements. You will need to be familiar with and can be responsible for your own scaling, if necessary. Those that chose to attend this class, please come prepared for any movement/exercise that can be found in CrossFit. There will be a brief instruction, but basic knowledge is the responsibility of the athlete. Attendees will be encouraged to FULLY participate in whatever is programmed. This class is fast paced, demanding, and challenging. You will experience both success and frustration; but your skill level, strength, speed, etc will grow exponentially!

 

 

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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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Monday, 21 May 2018

Proud to be a part of this AWESOME team! Congrats to “MP Silverbacks” on 2nd place. Next year 1st is ours!

 

Conditioning:

Partner WOD

As a team, row 1400m for time, 14 strokes at a time. While one partner is rowing, the other does 7 Plate-facing Burpees, jumping onto a 45lb weight plate, then…

“Lucky 7”

Complete as many rounds* as possible in 21 minutes of:

49 Double Unders

7 Thrusters (115/73)

7 Toes-2-Bar**

 

For Score

Compare to Saturday, 21 May 2016

*One partner perform a complete round while the other partner rest

**Burpees-over the-Bar can be substituted here

 

Flexibility:

Quad Smash – 1:30/side

Anterior Compartment Smash – 1:30/side

Spine Smash – 2:00

 

Royal Huddleston Burpee Challenge:

Day 107

 

 

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Wednesday, 02 May 2018

 

Conditioning:

3-person team WOD

WOD 1:

“Fran”

21-15-9 rep rounds of:

Thrusters (95/65)

Pull-ups

 

WOD 2:

“Elizabeth”

21-15-9 rep rounds of:

Squat Cleans (135/95)

Ring Dips

 

WOD 3:

“Isabel “

30 Snatches (135/95)

 

WOD 4:

“Diane”

21-15-9 rep rounds

Deadlifts (225/150)

Handstand Push-ups

 

WOD 5:

Heavy “Grace”

30 Clean & Jerk (155/105)

 

WOD 6:

Heavy “Karen”

150 Wall-Ball Shots (25/16) at (10’/9′)

 

For Total Time

Compare to Saturday, 25 November 2017

Instructions:

Each partner does equal work on each of the WOD’s. Team moves through the WOD’s one at a time. Only one team member working at a time. Each team will have one bar and is responsible for changing weights for each WOD as necessary (two bars if team is co-ed). Teams change weights once the previous WOD is complete.

 

Flexibility/Mobility:

20 Side Leg Swings on each leg

Hold Pancake Split for 2 minutes

20 Front Leg Swings each leg

Hold Pike Stretch for 2 minutes

 

 

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Tuesday, 01 May 2018

 

Sprint work:

100m Sprint

Rest 90 seconds

 

7 rounds for time

 

Conditioning:

Every minute on the minute, perform the following until failure:

2 Alternating DB Snatch (50/35)*

2 Burpees

 

For Score

*Add 2 snatches per round. Burpees remain the same throughout.

 

Flexibility/Mobility:

Side Straddle – 1:30/side

Butterfly – 1:30

Elevated Cat Stretch – 1:30

 

 

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Monday, 23 April 2018

 

Strength & Conditioning:

4 thrusters (135/95)

3 muscle-ups

8 thrusters (135/95)

6 muscle-ups

12 thrusters (135/95)

9 muscle-ups

 

For time

 

 

Flexibility/Mobility:

Twisted Cross – 1:30/side

T-spine Smash – 2:00

Overhead Distraction w/ external bias – 1:30/side

Cat Stretch – 2:00

 

 

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Friday, 20 April 2018

 

Strength & Conditioning:

2018 Age Group Qualifier Workout 2

4 rounds for time of:

25 Chest-to-Bar Pull-ups

5 Cleans (245/170)*

 

Time cap: 15 minutes

*Weights may vary by age group. See Workout Description & Scorecard for more details.

 

Flexibility/Mobility:

Twisted Cross – 1:30/side

T-spine Smash – 2:00

Overhead Distraction w/ external bias – 1:30/side

 

 

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Monday, 09 April 2018

 

Conditioning:

“Game on”

First…

Run 600m

 

Now complete 3 rounds of:

3 Snatches (125/83)

6 Box Jumps (37/30″)

9 Burpees

 

Next perform:

75 Double Unders

 

Followed by 3 rounds of:

12 Toes-2-Bar

15 V-ups

18 Grasshoppers

 

Finally…

Run 600m

For Time

 

Compare to Wednesday, 10 August 2016

 

Mobility:

Supine Shoulder Extension – 1:00

5 Supine Shoulder Hand Walks

Seal Stretch – 1:00

10 Two Pike/Two Squat

Standing Pike – 1:00

10 Side-to-Side Squats

Frog Split – 1:00/side

 

 

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Friday, 06 April 2018

 

Conditioning 1:

30 Double Unders

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

20 Squats

10 Plate Push-ups*

 

3 rounds for time

(8:00 cap)

*Use 35#bumpers, one for feet, one for each hand, and an abmat between hand plates to touch chest

 

Strength:

Back Squats

5-rep max

 

Conditioning 2:

Perform as many reps in 1 minute, and then rotate to next station of:

Sandbag Zercher Squats (70/40)

Ring Dips

D-Ball Cleans (100/80)

Rest 1 minute between rounds

 

2 rounds for score

 

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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Monday, 26 March 2018

Congrats to Coach Sarah! She is now a CrossFit Kids certified coach!

 

Conditioning:

Option 1:

2018 CrossFit Games Open WOD 18.5

Complete as many reps as possible in 7 minutes of:

3 Thrusters (100/65)

3 Chest-to-bar Pull-ups

6 Thrusters

6 Chest-to-bar Pull-ups

9 Thrusters

9 Chest-to-bar Pull-ups

12 Thrusters

12 Chest-to-bar Pull-ups

15 Thrusters

15 Chest-to-bar Pull-ups

18 Thrusters

18 Chest-to-bar Pull-ups

…continue increasing by 3 reps of each until time cap is reached

 

For Score

Compare to Saturday, 30 April 2011

Go to games.crossfit.com for complete workout description, standards, Masters 55+ and scaled versions

 

Option 2:

21-15-9 rep rounds of:

Burpees

Toes-2-Bar

Box Jumps (30/24″)

Calories Rowed

 

For Time

 

…Rest 3 minutes

Strength:

Cluster

2-rep max

 

For max load

 

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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