Thursday, 22 October 2015

MP CrossFit Tulsa 102215





Competitors Class


Competitors class is for those members that want to take their CrossFit to the next level. All MP members are welcome to join this class. 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. Ideally, you are 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 brief warm-up 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!

San Antonio Marathon Training:


See 08 September 2015

30-45 minutes


5+ x 1000m, rest 3:00 between each



Post total sprint time, and experiences to comments


  1. Muffin Man says

    WOD 1: 5X1000M sprints on treadmill w/ 3 minute rest between sprints
    Unsure on time splits, but ran on 9/9.2/9.4/9.7/10-10.6 each set

    WOD 2: Find a 4 rep max on any lift: Strict Press: 145#X4

  2. White Ape says

    WOD 1:
    5 x 1000m sprints on treadmill.
    #1 @ 9.0 mph, #2 @ 9.2, #3 @ 9.2, #4 @ 9.4, #5 @ 9.6-10.1 (increased 0.1 every tenth of a mile)

    WOD 2:
    175 Shoulder Press 4-rep max

  3. WOD1/SAMT: treadmill 5x1000m with 3min recovery, 0.5mile WU and 0.25mile cooldown for 4.48 miles total. We did this as a Crossfit workout. Splits: 4:05/4:07/4:00/3:57/3:54.
    WOD2: 4 rep max shoulder press at 73#.

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