Saturday, 8 March 2014

MP CrossFit Tulsa 030814

 

Option 1:

CrossFit Games Open WOD 14.2

 For as long as possible:

From 0:00-3:00

2 rounds of:

10 Overhead Squats (95/65)*

10 Chest-2-Bar Pull-ups

From 3:00-6:00

2 rounds of:

12 Overhead Squats (95/65)*

12 Chest-2-Bar Pull-ups

From 6:00-9:00

2 rounds of:

14 Overhead Squats (95/65)*

14 Chest-2-Bar Pull-ups

Etc., following same pattern

 

 

 

Option 2:

Complete as many rounds as possible in 24:00 of:

200m Run

16 Box Overs (24/20″)

12 Push-ups

8 Toes-2-Bar

 

For Score

 

 

Post Option choice and score to comments

Games competitors, don’t forget to post score to games website HERE

Friday, 07 March 2014

MP CrossFit Tulsa 030714

There is no 0845 or 1200 class Friday. Sorry for any inconvenience. 0530, 0630, and 1730 classes are normal.  

 

Option 1:

Complete as many rounds as possible in 24:00 of:

200m Run

16 Box Overs (24/20″)

12 Push-ups

8 Toes-2-Bar

 

For Score

 

 

Option 2:

CrossFit Games Open WOD 14.2

 For as long as possible:

From 0:00-3:00

2 rounds of:

10 Overhead Squats (95/65)*

10 Chest-2-Bar Pull-ups

From 3:00-6:00

2 rounds of:

12 Overhead Squats (95/65)*

12 Chest-2-Bar Pull-ups

From 6:00-9:00

2 rounds of:

14 Overhead Squats (95/65)*

14 Chest-2-Bar Pull-ups

Etc., following same pattern

 

 

Post Option choice and score to comments

Games competitors, don’t forget to post score to games website HERE

Monday, 17 February 2014

kid squating 1

Click here to register for the 2014 CrossFit Games

Click here to register for the 2014 Judges course

 

Strength WOD:

Every minute on the minute for 10 minutes perform:

1 Power Clean, 2 Front Squat (Even)

5 Burpees (Odd)

 

 

Conditioning WOD:

“Ready to Run”

Run 200m

5 rounds of:

6 Handstand Push-ups

7 Box Overs (24/20″)

8 Alternating Kettlebell Snatch (53/35)

…then Run 400m

3 rounds of:

6 Handstand Push-ups

7 Box Overs (24/20″)

8 Alternating Kettlebell Snatch (53/35)

…then Run 200m

 

For Time

 

 

Post weight and conditioning WOD  time to comments

Friday, 24 January 2014

jimmybdaypic

“I’ve  been screaming at the top of my lungs at my family, ‘Work out! Work out! Old age is coming!” – Cher

HAPPY BIRTHDAY! ANOTHER YEAR STRONGER!

“As You Were”

8 Burpee Box Overs (30/24″)

8 Power Cleans (135/93)

8 Toes to Bar + Knees to Elbow*

8 Front Squats (135/93)

8 Ring Dips

 

3 rounds for time

 

Rest 5 minutes

Then…

 

Partner up, row 1000m switch every 250m, rest when not rowing.

 

Post wod time and row time to comments

*(1) toes to bar plus (1) knees to elbow = 1 rep

 

Saturday, 21 December 2013

CrossFitChristmasCard-watermark_large

 

“12 Days of Christmas”

1 Clean & Jerk (125/83)

2 Pistols

3 Burpees

4 Back Extensions

5 Ring Dips

6 Deadlifts (135/95)

7 Toes-2-Bar

8 Pull-ups

9 Box Jumps (30/24″)

10 Kettlebell Swings (53/35)

11 Handstand Push-ups

12 Row 1200m

 

For Time*

 

 

Post time to comments

Similar to Friday, 21 December 2013

 

*The WOD is performed like the song is sung. Pistols are 1 each leg, each time.

Monday, 30 September 2013

HealthZoneXfitPilates18997

 

Strength WOD:

Clean (20 minute time cap)

1-rep max

 

Compare to Monday, 26 August 2013

 

 

Conditioning WOD:

“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

 

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.

 

 

Post max weight, plus thoughts, feelings, experience, and/or emoticons regarding Fran to comments

Tuesday, 27 August 2013

embrace

 

 

“Steppin & Reppin”

 

40 reps Box Jumps (24/20″)

40 Reps Ketlebell Swings (53/35)

40 Reps Overhead Squats (85/53)

 

Run 200m 

 

30 Reps Box Jumps (24/20″)

30 Reps Kettlebell Swings (53/35)

30 Reps Overhead Squats (85/53)

 

Run 200m backwards

 

20 Reps Box Jumps (24/20″)

20 Reps Kettlebell Swings (53/35)

20 Reps Overhead Squats  (85/53)

 

Run 200m

 

10 Reps Box Jumps (24/20″)

10 Reps Kettlebell Swings (53/35)

10 Reps Overhead Squats (85/53)

 

Run 200m backwards

 

For Time (and fun)

Post total times to comments

Monday, 26 August 2013

Jaime

 

“Clean House”

 

Option A: Find your 1 Rep Max

Clean (20 minute time cap)

5-4-3-2-1-1-1-1

 

Option B: If you know your 1 Rep Max

Clean (20 minute time cap)

5 reps @ 65% 1RM

5 reps @ 75% 1RM

5 reps@ 85% 1RM

 

…then

 

Complete as many rounds as possible in 3 minutes of:

3 Power Cleans

6 Bar Push-Ups

9 Squats

 

Rest 1 minute. Repeat for a total of 4 cycles.

 

Weights:

RX: 135/93

55+ RX: 115/73

 

 

Post strength wod and weights used, and rounds and extra reps to comments

Click here for last 1 rep max day (if you posted).

 

Monday, 12 August 2013

IMG_0895

CrossFit Girl’s Night Out is this Thursday, August 15th,

CrossFit T-Town at 5:30pm

 

“Monster Monday”

 

1 minute Pull-ups

Rest 30 seconds

1 minute Box Jumps (24/20″)

Rest 30 seconds

1 minute Wall Ball Push-Ups

30 seconds rest

1 minute Sit-Ups

Rest 30 seconds

1 minute Overhead Squats (115/83)

Rest 30 seconds

 

3 rounds for score

ALL OUT EFFORTS!

 

Rest 5 minutes then…

 

Weighted 400m run (45/25)

For Time

 

Post score and run time to comments

Thursday, 1 August 2013

froning

August 3rd, there will be no Saturday class. We have 2 teams representing MPCF at the CF Red Dirt Classic in OKC. We’d love to have a lot of support from the gym cheering everyone on. Competition details will be posted tomorrow on the website!

 

REST DAY

 

CFE WOD:

 

Run 8 x 200m;  rest 45 seconds

or

Row 8 x 250m; rest 45 seconds

or

Bike 8 x 600m; rest 45 seconds

 

Post sprint time to comments

Tuesday, 30 July 2013

kettlebell

 

“Core Smasher”

 

Run 600m

then…

 

10-9-8-7-6-5-4-3-2-1 rep rounds of:

Kettlebell Swings (55/35)

1-2-3-4-5-6-7-8-9-10 rep rounds of:

V-ups

 

then…

Run 600m

 

For Time

 

Post time to comments

 

Notes: On 3-2-1 Go, athletes will run 600m, then perform 10 kettlebell swings, then 1 v-up. Then, 9 kettlebell swings, 2 v-ups. Each round with have a decrease in kettlebell swings and an increase in v-ups. After all rep rounds are complete, athletes will run an additional 600m. Time is called when the second 600m run is complete.

Monday, 22 July 2013

DSC_0675

 

“The Final Countdown”

15 Deadlifts

12 Hang Power Cleans

9 Front Squats

6 Push Jerks

Run 200m

 

4 Rounds for time

 

Increase weight each round as follows:

Men RX: 95, 115, 125, 135

Women RX: 63, 73, 83, 93

Master’s Men 55+ RX: 65, 75, 85, 95

Maters’s Women 55+ RX: 43, 53, 63, 73

Wednesday, 17 July 2013

DSC_0625

 

25 Push-Ups

15 Snatches (75/50)

15 Box Jumps (30/24″)

25 Sit-Ups

400m Run

 

4 rounds

For time

 

Post time to comments

Similar to June 30, 2010

Monday, 15 July 2013

DSC_0923

 Joey: MPCF wishes you the very best in Atlanta! You will be missed!

 

“The Devil Went Down to Georgia”

 

As many rounds as possible in 15 minutes of:

 

5 Dead-hang Toes-to-Bar*

10m Burpee Broad Jumps

15 Wall-Ball Shots (20/14) @ (10/9′)

 

*no swinging, legs straight, slow & controlled

 

Rest 5 minutes

then…

 

Hang Power Cleans

3-3-3-3-3

20 minute time cap

 

Post rounds and extra reps to comments

Post max weight to comments