Friday, 06 July 2018

 

Conditioning:

Partner WOD

Complete as many rounds and reps as possible in 7 minutes of:

100m Sprint

7 Power Snatches (95/63)

5 Burpees

10/8 Calories Biked

7 Shoulder Press (95/63)

 

For Score

(run is 1 rep per 25m)

 

Strength:

Snatch

1-rep max

Compare to Friday, 15 December 2017

 

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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Thursday, 05 July 2018

 

Open Gym

1730-1900

 

 

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Wednesday, 04 July 2018

Gym closed in observation of Independence Day. We will meet at the skate park located at 21st & Riverside, west side of river and south side of 21st at 0900. Friends are welcome.

Enjoy your Freedom!

Happy Independence Day!

 

Run 800m

10 rounds of skate park

Run 1 mile

10 rounds of skate park

Run 800m

 

For Time

Compare to Monday, 04 July 2016

 

 

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Tuesday, 03 July 2018

Gym will be closed on Wednesday in observation of Independence Day. We will meet at the skate park located at 21st & Riverside, west side of river and south side of 21st at 0900. Friends are welcome.

 

Conditioning:

500m row

Rest 1:00

10 rounds for time

 

…or…

 

MPCF Board WOD

5000m Row

For Time

 

 

Flexibility/Mobility:

ROMWOD

 

 

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Monday, 02 July 2018

Flashback to 2014!

Gym will be closed on Wednesday in observation of Independence Day. We will meet at the skate park located at 21st & Riverside, west side of river and south side of 21st at 0900. Friends are welcome.

 

Conditioning:

Complete as many rounds and reps as possible in 7 minutes of:

200m Run

20 Speed Skips

15 Sit-ups

10 Front Squats (95/63)

5 Strict Pull-ups

 

For Score

 

Strength:

Clean

1-1-1-1-1-1

For Max Load

Compare to Wednesday, 06 December 2017

 

Flexibility/Mobility:

Saddle Sit – 2:00

Twisted Cross – 1:30/side

Couch Stretch – 1:30/side

 

 

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Saturday, 30 June 2018

 

Conditioning:

Partner WOD

200m Run

20 Sit-up Slammers (16/12) @ 2m

20 Shoulder Touches

150m Run

15 Goblet Squats (72/53)

15 Burpees-Over-Bar

100m Run

10 One Arm Dumbbell Overhead Squat (50/35)

10 Chest-2-Bar Pull-ups

 

4 rounds for time

(25:00 cap)

Compare to Saturday, 29 July 2017

 

Strength:

Snatch

3-3-2-2-1-1-1-1

@ 45-55-65-70-75-80-85-90% 1RM

 

For Quality

 

Flexibility/Mobility:

ROMWOD

 

 

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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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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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Wednesday, 27 June 2018

 

Skill:

Headstand or Handstand* Hold

5 x 30 seconds

Between sets, perform 30 Speed Skips

 

For Quality

*Beginner/Intermediate do headstands. Advanced/Elite do handstands.

 

Conditioning:

“Steppin & Reppin”

40 reps Box Jumps (24/20″)

40 Reps Ketlebell Swings (53/35)

40 Reps Overhead Squats (85/55)

 

Run 200m 

 

30 Reps Box Jumps

30 Reps Kettlebell Swings

30 Reps Overhead Squats

 

Run 200m backwards

 

20 Reps Box Jumps

20 Reps Kettlebell Swings

20 Reps Overhead Squats

 

Run 200m

 

10 Reps Box Jumps

10 Reps Kettlebell Swings

10 Reps Overhead Squats

 

Run 200m backwards

 

For Time

Compare to Monday, 30 June 2014

 

Mobility:

Single Leg Flexion – 2:00/side

Overhead T-spine Smash – 2:00

External Rotation Shoulder Smash – 2:00/side

 

 

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Tuesday, 26 June 2018

Sprint Work:

Partner up, then…

Bike 150 Calories*

 

For Time

*equal work

 

Conditioning:

“30 more days!”

30 Hand-release Push-ups

30 Kettlebell Swings (70/53)*

30 Slammers (12/8)*

30 Calories Rowed

30 Burpees

30 Overhead Squats (75/53)*

30 Double Unders

…Rest 3:00, then…

Run 600m*

 

For Time

Compare to Wednesday, 26 June 2013

 

*Rx Masters 55+:

KBS (55/35)

Slammers (10/6)

OHS (55/30)

Run 400m

 

 

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