Friday, 06 October 2017

Friday night class is canceled this week. All other classes on Friday are normal.

 

Strength and Conditioning:

Complete as many reps as possible in 10:00 of:

12 Squat Cleans (95/63)

3 Burpee Pull-ups

9 Squat Cleans (115/73)

6 Burpee Pull-ups

6 Squat Cleans (135/93)

9 Burpee Pull-ups

3 Squat Cleans (165/103)

AMRAP with remaining time:

Squat Cleans (185/113)

 

For Score

WOD courtesy of Fittest in the OK IV

Compare to Saturday, 22 October 2016

 

…Rest 8 minutes, then…

Complete as many reps as possible in 10:00 of:

20 Single Unders

10 Handstand Push-ups

20 Wall-Ball Shots (20/14) @ 9′

10 GHD Sit-ups

20 Double Unders

10 Paralette Pass-throughs

 

For score

Compare to Saturday, 22 October 2016

 

Flexibility:

Couch Stretch – 1:30/side

Overhead Distraction – 1:30/side

Olympic Wall Squat – 2:00

 

 

Post scores and experiences to comments

Saturday, 23 September 2017

 

Strength & Conditioning:

Partner WOD

CrossFit Team Series WOD 3

50 synchronized wall-ball shots (20/14) @ (10/9′)*

30 cleans (135/95)**

50 synchronized wall-ball shots (20/14) @ (10/9′)*

20 cleans (185/135)**

50 synchronized wall-ball shots (20/14) @ (10/9′)*

10 cleans (225/155)**

 

For Time

(for registered competitors, 12:00 cap)

*Scaled is (14/10) @ (9′)

** Scaled weights are: (95/65)(135/95)(155/105)

 

Flexibility/Mobility:

ROMWOD

 

 

Post time and experiences to comments

Tuesday, 05 September 2017

Skill:

2000m Row

For Time

 

Strength & Conditioning:

Complete as many reps as possible in 8 minutes of:

1 Clean to 1 Jerk*

1 Burpee to 1 Pull-up

1 Clean to 2 Jerks

1 Burpee to 2 Pull-ups

1 Clean to 3 Jerks

1 Burpee to 3 Pull-ups

…continue pattern until cap is reached

 

For Score

Score is total reps completed. I.E., a score through the round of 4 pull-ups would have a score of 28 reps.

 

*Rx Weights:

< 54 (155/103)

> 55 (125/83)

 

Mobility:

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

Couch Stretch – 1:30/side

Banded Olympic Wall Squat – 2:00

Partner assisted Bilateral Shoulder Extension – 1:00

 

 

Post time, score, and experiences to comments

Saturday, 02 September 2017

2012 Flashback! Who’s up for another Tough Mudder?!

 

Conditioning:

4-person Team

200 Double Unders

160 Sit-ups

120 Push-ups

80 Calories Biked

40 Chest-2-Bar Pull-ups

 

For Time

Equal work required. One team member working at a time. One station per team per exercise. Athletes must rotate through same position.

 

…Rest 10:00 from the last team finishing, then in reverse order of finishing…

Strength:

Partner WOD

Every minute on the minute, both same gender partners perform 1-rep of the the following complex. One bar for the partner group at each weight. At the beep of the next minute, both athletes move to next platform; and athletes that successfully completed the previous weight, attempt the next load. If one or both of the athletes make it to the final platform, it becomes max number of reps that can be completed within the minute.

1 Clean-1 Hang Clean-1 Jerk

95/55

115/65

135/75

155/85

165/95

175/105

185/115

195/120

205/125

225/130

 

For total reps completed

 

Flexibility/Mobility:

ROMWOD

 

 

Post time, score, and experiences to comments

Wednesday, 23 August 2017

Conditioning:

50 Wall-Ball Shots* (25/16) @ (10/9′)

25 Toes-2-Bar

300m Run with plate (55/35)

 

For Time (7:00 cap)

*perform max reps 20 seconds on, 10 seconds off until 50 is reached

 

…Rest 3:00

 

12-10-8 rep rounds of:

Push Press (135/93)

Alternating Pistols

Calories Biked

 

For Time (5:00 cap)

 

…Rest 5:00

 

Strength:

EMOM perform 1 rep of:

Hang Power Clean

Starting weight is 35-40% 1RM.

Add (20/10#) each minute.

(10:00 cap)

 

Flexibility:

Rocking Table – 1:00

Twisting Ape – 1:00

20 Straight Calf Raises

Elevated Seiza – 1:00

10 Side-to-Side Squats

Standing Pancake Stretch – 1:00

 

2 rounds for quality

 

 

Post time, load, and experiences to comments

Wednesday, 09 August 2017

Strength & Conditioning:

Run 800m

5 Snatch* (155/100)

…Rest 3 minutes

Run 600m

4 Snatch (175/115)

…Rest 2 minutes

Run 400m

3 Snatch (195/125)

…Rest 1 minute

Run 200m

2 Snatch (205/135)

 

For Time

*These are all squat snatches, each set

 

Flexibility/Mobility:

Thread the Needle – 1:30/side

Twisted Monkey – 1:30/side

Pigeon – 1:30/side

Reclined Spinal Twist – 1:30/side

 

 

Post load used, time, and experiences to comments

Tuesday, 08 August 2017

 

Skill:

Row 250m, All Out

Rest 3 minutes, now…

Row 500m @ 80% 250m pace

Rest 2:00

Row 300m @ 80%

 

For quality of pace and stroke control

 

Conditioning:

2017 CrossFit Games WOD*

“Fibonacci Final” (modified)

Men:

5-8-13 rep rounds of:

Paralette Handstand Push-ups

Deadlift (415)

…then, Double Kettlebell (53#) Overhead Lunges, 89ft

 

For Time

 

Women:

3-5-8 reps of:

Paralette Handstand Push-ups

5-8-13 reps of:

Deadlifts (255)

…then, Double Kettlebell (35#) Overhead Lunges, 89ft

 

For Time

*modifications made due to lack of equipment

 

Flexibility/Mobility:

10 Sit-ups to Straddle

Right Side Straddle – 1:00

Left Side Straddle – 1:00

Middle Straddle – 1:00

First Rib Mobilization – 1:00/side

Banded Olympic Wall Squat – 2:00

 

 

Post time and experiences to comments

Monday, 07 August 2017

Congratulations to 2-time Games Champion Matt Fraser, and Tia-Clair Toomey for their amazing performances this weekend!

 

Conditioning:

2017 CrossFit Games WOD

“Madison Triplet” (modified*)

5 rounds for time of:

400m Run

7 Cleans-to-Overhead Burpee (115/75)*

 

*Modifications made due to lack of equipment. Perform 1 clean to overhead, followed by 1 burpee over the bar; now repeat 6 more times.

 

Flexibility/Mobility:

Twisted Cross – 1:30/side

Couch Stretch – 1:30/side

Reclined Spinal Twist – 1:30/side

 

 

Post time and experiences to comments

Wednesday, 19 July 2017

Conditioning:

2016 CrossFit Games, Master/Teen Event 3 & 4

“Feel the Berm”

600m Run

20 Burpee Box Jumps (24/18″)

 

4 rounds for time

(20:00 cap)

 

…Rest 10:00, then…

 

“Deuce-Deuce”

22 Toes-2-Bar

22 Clean & Jerks (95/65)

80m Sprint Down

80m Sprint Back

 

For Time

(4:00 cap)

Compare to Monday, 25 July 2016

 

Flexibility/Mobility:

Quad Smash – 1:30/side

Barbell Shoulder Smash – 1:30/side

Reclined Spinal Twist – 1:30/side

 

 

Post times and experiences to comments

Monday, 19 June 2017

Two good partner teams throwing it down and representing MP this weekend at Barbell Mania in Dallas. Strong work fellas!!

 

Conditioning:

Partner WOD

15 Snatches (95/65)

30 Double Unders

 

10 rounds for time*

(20:00 cap)

*Partners alternate complete rounds. Each partner will perform 5 rounds individually.

 

…rest 8:00, then…

Strength:

Find 1-RM for complex in 8:00*:

Deadlift

Power Clean

Hang Squat Clean

Shoulder-to-Overhead

 

For max load

*Both partners must be find 1RM in the 8:00. Two bars can be used.

 

Flexibility/Mobility:

Saddle Sit – 2:00

Elevated Cat – 1:30

Side Half Straddle – 1:30/side

Twisted Cross – 1:30/side

 

 

Post time, loads, and experiences to comments

Friday, 02 June 2017

Conditioning:

200m Run

20 Box Jumps (20″)

20 Power Snatches (75/53)

20 Wall-Ball Shots (25/16) @ (10/9′)

80 Double Unders

20 Overhead Squats (75/53)

20 Kettlebell Swings (53/35)

20 Thrusters (75/53)

200m Run

 

For Time

 

Strength:

Front Squats

1-Rep Max

Compare to Monday, 28 November 2016

 

Flexibility/Mobility:

Saddle Sit – 2:00

Twisted Cross – 1:30/side

Couch Stretch – 1:30/side

 

Royal Huddleston Burpee Challenge:

Day 118

 

 

Post time, max load, and experiences to comments

Saturday, 27 May 2017

Strong work today everyone!

MP CrossFit will be closed on Monday, 29 May 2017. We will be meeting at Vertical Limit Fitness at 0900 for a Hero team WOD. Please sign-up if you plan to attend.

Conditioning:

Solo Option 1:

MPCF Board WOD

“Murph”

Run 1 mile

100 Pull-ups

200 Push-ups

300 Squats

Run 1 mile

 

For Time

Compare to Saturday, 28 May 2016

Partition the pull-ups, push-ups, and squats as needed. Simply put a mile run at the beginning and the end. If you have a weighted vest (20/14), wear it.

 

Solo Option 2:

MPCF Board WOD

“MP”

15 Burpees

30 Squats

45 Unanchored Sit-ups

600m Run

 

5 rounds for time

 

Partner Option:

“Fancy” (Nancy’s mean sister)

Run 400m

15 Overhead Squats (135/93)

 

10 rounds for time

Partners alternate whole rounds

 

Flexibility:

ROMWOD

 

Royal Huddleston Burpee Challenge:

Day 112

 

 

Post WOD choice, time, and experiences to comments

Wednesday, 10 May 2017

Mark calendars for May 15-19, Olympic Lifting Series at the 0845, 1200, and 1730 classes all week. Blake Barnes from Oklahoma Weightlifting Club, will be leading these classes through Clean & Jerk drills/work and Snatch drills/work. If you are not an MP member, but would like to join in, contact Coach Jimmy for more details.

 

Strength & Conditioning:

MPCF Board WOD

“Isabel”

30 Snatch (135/93)*

 

For Time (10:00 cap)

*Masters 55+ Rx weight: (115/73)

Compare to Friday, 11 April 2014

 

…Rest 10:00 from “Isabel” completion, then…

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

4 Parallette Hurdle Jumps (14″)

1 Box Jump (30/24″)

4 Burpees

8 Walking Lunges

4 GHD Sit-ups

 

For Score

Flexibility/Mobility:

Saddle Stretch – 2:00

Half Straddle – 1:30/side

Twisted Cross – 1:30/side

 

Royal Huddleston Burpee Challenge:

Day 95

 

 

Post time, score, and experiences to comments

Monday, 24 April 2017

 

Strength & Conditioning:

2017 Masters Online Qualifier WOD 2

Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bar
50 double-unders
15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bar
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bar
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bar
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bar
50 double-unders
7 squat cleans, 315 / 205 lb.

For Score

Stop at 20 minutes.

Compare to Monday, 07 March 2016

For complete standards, descriptions, and other age group variations, go to games.crossfit.com

 

Flexibility/Mobility:

Saddle Stretch – 2:00

Elevated Cat – 1:30

Side Straddle – 1:30/side

 

Royal Huddleston Burpee Challenge:

Day 79

 

 

Post score and experiences to comments