Saturday, 27 October 2018

 

 

Conditioning:

3 round for max rep of:

1 minute of Burpees

1 minute of Wall-Ball Shots (20/14) @ (10/9′)

1 minute of Deadlifts (115/75)

1 minute of Med-Ball Sit-ups (20/14)

1 minute of Hang Power Cleans (115/75)

Rest 1:00 between rounds

 

For Total Score

 

Mobility:

Saddle Sit – 2:00

Spine Smash – 2:00

Barbell Shoulder Smash – 1:00/side

 

 

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Thursday, 04 Thursday 2018

 

Rest Day

 

 

MP Iron Club

1730-1900

MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*. A wide variety of accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your Olympic lifts, this class is for you!

 

 

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*Private lessons are available to teach these lifts if knowledge and/or application is lacking.

Wednesday, 03 October 2018

Fun with Jenga!

 

Conditioning:

10 rounds of:

10 Back Squats (135/93)*

100m Sprint

Rest 30 seconds

 

For Time

*must clean bar from ground and place in the back rack position

 

Flexibility:

Olympic Wall Squat – 2:00

Middle Split – 1:30

Side Straddle – 1:00/side

Twisted Cross – 1:00/side

 

 

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Wednesday, 12 September 2018

 

Strength:

Deadlift

5 reps @ 65% 1RM

3 reps @ 75%

1+ reps @ 85%

 

For max reps at 85%

(15:00 cap)

 

Conditioning:

12-9-6 rep rounds of:

Shoulder-2-Overhead (135/93)

Muscle-ups

GHD Sit-ups

 

For Time

Compare to Tuesday, 08 September 2015

 

Mobility:

Barbell Shoulder Smash – 1:30/arm

Quad Smash – 1:30/leg

Spine Smash – 2:00

 

 

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Thursday, 10 May 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!

 

Flexibility/Mobility:

ROMWOD

 

 

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Thursday, 03 May 2018

 

Rest Day

 

 

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!

 

Flexibility/Mobility:

ROMWOD

 

 

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Tuesday, 27 February 2018

Online Judges Course: Click HERE

Skill:

Jump Rope

10 rounds of:

20 seconds Max Double Unders

40 seconds rest

 

For score

 

Strength & Conditioning:

Every 90 seconds perform 1 cycle of*:

1 Deadlifts

1 Power Clean

1 Hang Squat Clean

1 Jerk

 

For max load

* Start at (95/63). Each round add (20/10).

 

Flexibility/Mobility:

Reclined Spinal Twist – 1:30/side

Half Straddle – 1:30/side

Pike Stretch – 1:30

20 Slow PVC pipe passovers

 

 

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Tuesday, 20 February 2018

2018 CrossFit Games registration now live! Click HERE

Affiliate name: MP CrossFit

Team name: Ape Nation

Online Judges Course: Click HERE

Skill:

4-person Team

4000m Row*

 

For Time

*Equal work

 

Conditioning:

“Hammer Time II” 

15 Chest-2-Bar Pull-ups

25 Burpees

35 Front Squats (75/53)

45 Double Unders

45 Calories Biked

35 Sit-ups

25 Push Press (75/53)

15 Lateral Bar Jumps*

 

For Time

*Jumping over the bar both directions equal 1

Similar to Tuesday, 21 February 2017

 

Flexibility:

Right side straddle – 1:00

Left side straddle – 1:00

Center straddle – 1:00

Butterfly – 1:00

Pike – 1:00

 

2 rounds for quality

 

 

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Friday, 26 January 2018

2018 CrossFit Games registration now live! Click HERE

Affiliate name: MP CrossFit

Team name: Ape Nation

Online Judges Course: Click HERE

 

Strength:

Clean* ⇒ 10 Front Squats

Find max load for complex

* Squat cleaning first rep is allowed. FSQ have to be unbroken, as in cannot put bar down. Rest during the squats, while keeping the bar in the front rack position, is allowed.

 

Conditioning:

Complete as many rounds and reps as possible in 12 minutes of:

15 Powers Snatches (75/53)

10 Burpees-over-Bar

25 Double Unders

 

For Score

 

Flexibility/Mobility:

Couch Stretch – 1:30/side

Hip Capsule – 1:30/side

Elevated Cat – 2:00

 

 

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Monday, 01 January 2018

 

Happy New Year from the Ape Nation of MP CrossFit! Looking forward to the greatness of 2018!!

May you and your family be blessed through the upcoming year!

 

Gym closed Monday for New Year’s!

Tuesday classes will ONLY be at 0900 and 1200.

 

Monday, 25 December 2017

Merry Christmas from MP CrossFit!

May you and your family be blessed this Christmas season!

 

Gym closed Monday for Christmas!

Tuesday classes will ONLY be at 0900 and 1200.

Thursday, 23 November 2017

MP CrossFit Tulsa 112813

Happy Thanksgiving from MP CrossFit.

 

REST DAY

Gym Closed

 

Classes Friday is at 0630, 0830 and 1200

Wednesday, 21 June 2017

Conditioning:

100m Run

10 Wall-Ball Shots (25/16) @ (10/9′)

10m Handstand Walk

10 Toes-2-Bar

 

5 rounds for time

 

Strength:

Back Squats

1-rep max

Compare to Wednesday, 07 December 2016

 

Flexibility/Mobility:

Couch Stretch – 1:30/side

One-Arm Lat Lean – 1:30/side

Pike Stretch – 2:00

Knees-to-Traps – 2:00

Spine Smash – 2:00

 

 

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Saturday, 17 June 2017

Conditioning:

“Three’s Company”

WOD 1:

15-12-9 rep rounds of:

Calories Rowed

Toes-2-Bar

 

WOD 2:

45 Double Kettlebell Thrusters (53/35)

60 Double Unders

45 Handstand Push-ups

60 Jump rope Singles

45 Kettlebell Swings (53/35)

 

WOD 3:

90 Pull-ups

180 Push-ups

90 One-arm Kettlebell Snatch Lunge (53/35)

 

For Time

Compare t0 Saturday, 11 June 2016

 

Instructions:

Perform these as a 3-person team. All WODs are equal work, and only one member working at a time.

WOD 1: Each member performs the round of 15, then the round of 12, and then the round of 9. Immediately move to WOD 2 when last member completes 9 round.

WOD 2: This is a chipper. complete each exercise in it’s entirety before moving to next. Move to WOD 3 when last KB swing is complete.

WOD 3: Complete each exercise before moving to next. “One-arm Kettlebell Snatch Lunge” is executed by KB in one hand. Simultaneously while snatching the KB, lunge forward with the opposite leg. Touch the trailing knee to the ground, and then return to the start position.

 

Mobility:

Quad Smash – 2:00/leg

Overhead T-spine Smash – 2:00

Classic Posterior Chain Floss – 2:00/leg

 

 

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