Wednesday, 09 January 2019

 

Strength:

Deadlift

Every 75 seconds perform 2 connected reps

Start at 25%, and add ∼10% of 1RM after the first 5 sets. Then add ∼5% for any remaining sets until failure.

 

For max load

 

Conditioning:

“Fun With Fran”

15 Thrusters + 15 Pull-Ups + 15 Thrusters

Rest until clock says 5:00*

12 Thrusters + 12 Pull-Ups + 12 Thrusters

Rest until clock says 10:00*

9 Thrusters + 9 Pull-Ups + 9 Thrusters

 

For Time

Compare to Monday, 28 September 2015

Weight:

RX (65/43)

Masters (45/30)

*Progress through each cycle to get as many reps as possible in 3:00 up to the prescribed number per round. Then, rest 2 minutes before beginning the second set. Repeat this process for the set of 12’s.

 

Mobility:

Reclined Spinal Twist

Hip Capsule

Biceps Barbell Smash

 

 

Post max load, split times, and experiences to comments

Friday, 21 December 2018

Class schedule for next week: December 24 and 26, 0900 class only; December 25 Closed for Christmas

 

Conditioning:

Run 400m

15 Clusters* (75/53)

10 Burpees-over-Bar

 

5 rounds for time

*Clusters are a squat clean and thruster combined. Barbell starts on the ground each rep. Perform a squat clean. From the bottom of the squat, perform a thruster, finishing overhead.

Mobility:

Couch Stretch – 1:30/side

Overhead Distraction – 1:30/side

Quad Smash – 1:30/leg

 

 

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Saturday, 15 December 2018

 

Conditioning:

“Annie are you OK?”

500m Row at beginning of each round

21-15-9 rep rounds of:

Dumbbell Thrusters (35/25)

Sumo Deadlift High-Pull (65/45)

Burpees

Med Ball Cleans (20/14)

Wall-Ball Shots (20/14) @ (10/9’)

 

For Time

Compare to Saturday, 16 December 2017

 

Flexibility/Mobility:

Single Leg Flexion – 2:00/side

Ball Tack and Floss – 2:00/side

Lateral Opener – 2:00/side

 

 

Post time, lift and load, and experiences to comments

Wednesday, 12 December 2019

 

Conditioning:

Pick a WOD

MPCF Board WOD

“Jeremy”

21-15-9 rep rounds of:

Overhead Squats (95/63)

Burpees

 

For Time

Compare to Friday, 15 August 2014

 

OR…

Complete as many rounds and reps as possible in 20 minutes of:

10 Overhead Squats (95/63)

10 Burpees-over-Bar

400m Run

 

For Time

 

Mobility:

Twisted Cross – 1:00/side

Hip Capsule – 1:00/side

Quad Smash – 1:00/leg

Sink Stretch – 2:00

 

 

Post time or score, and experiences to comments

Saturday, 24 November 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 (185/125)

 

WOD 6:

Heavy “Karen”

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

 

For Total Time

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.

 

 

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Tuesday, 28 August 2018

 

Sprints:

Run 200m

Rest 1:00

Row 250m

Rest 1:00

Bike 600m

Rest 2:00

Run 400m

Rest 2:00

Row 500m

Rest 2:00

Bike 1200m

Rest 2:00

Run 200m

Rest 1:00

Row 250m

Rest 1:00

Bike 600m

 

For Time

 

Strength & Conditioning:

2 Muscle-ups

7 Thrusters (135/93)

14 GHD Sit-ups

 

3 round for time

 

Flexibility/Mobility:

Couch Stretch – 1:30/side

Half Straddle – 1:30/side

Twisted Cross – 1:00/side

Shoulder Fold – 1:00/side

 

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MP CrossFit will be performing this WOD.

Register HERE if you would like to show your support.

Monday, 13 August 2018

 

Conditioning:

“King Kong”

1 Deadlift (455/303)

2 Muscle-ups

3 Cleans (250/163)

4 Handstand Push-ups

 

3 rounds for time

Compare to Tuesday, 09 December 2014

 

Flexibility/Mobility:

Spine Smash – 2:00

Sink Mobilization – 2:00

Couch Stretch – 1:30/side

Twisted Cross – 1:30/side

 

 

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Monday, 06 August 2018

Congratulations to 3-time Champion Mat Frasher and 2-time Champion Tia-Clair Toomey for winning the 2018 CrossFit Games! 

MP Iron Club starts this Thursday, 1730-1900! Don’t miss it. Please put your name on the sheet if you plan to attend.

 

Conditioning:

3 Power Cleans (205/133)

6 Strict Handstand Push-ups

9 Toes-2-Bar

 

10 rounds for time

 

Flexibility/Mobility:

Couch Stretch – 1:30/side

Supine Shoulder Stretch – 1:30

Olympic Wall Squat – 1:30

Sink Mobilization – 1:30

 

 

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Wednesday, 01 August 2018

 

Strength:

10:00 to work up to a heavy 4-rep…

Overhead Squat

 

For quality at load

 

Conditioning:

With a running clock, perform:

500m Row for time

…rest until 10:00 on the clock, then…

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

20 Power Cleans (185/123)

40 Burpee Box Overs (24/20″)

 

For Time

 

Flexibility/Mobility:

Quad Smash – 1:30/leg

Barbell Shoulder Smash – 1:30/side

Spine Smash – 2:00

 

 

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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

 

 

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

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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