Thursday, 01 December 2022

FREE trial week, Saturday, Dec. 3rd – Saturday, Dec. 10th!

Join us for as many classes during the week as you like!

No experience required, we can modify everything!

 

Open Gym

1200-1330

Unlimited members may use Open Gym to work on any extra skills, strength, or conditioning of their choosing.

All other members may use Open Gym to make up a missed programmed WOD.

 

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 and power 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 lifts, this class is for you!

 

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

 

 

Post results and experiences to comments

Wednesday, 30 November 2022

FREE trial week, Saturday, Dec. 3rd – Saturday, Dec. 10th!

Join us for as many classes during the week as you like!

No experience required, we can modify everything!

 

Strength & Conditioning:

Partner WOD

2 sets of:

1-2-3-4-4-3-2-1 rep rounds* of:

Squat snatch (135/93)

Muscle-ups

 

For time

(8:00 cap for each set)

*Partners alternate complete rounds. “A” does 1 snatch and 1 muscle-up. “B” then does 2 snatches and 2 muscle-ups. Pattern continues until set is completed. Then both partners rest for 6:00, then perform set 2.

 

 

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Tuesday, 29 November 2022

FREE trial week, Saturday, Dec. 3rd – Saturday, Dec. 10th!

Join us for as many classes during the week as you like!

No experience required, we can modify everything!

 

Endurance:

5:00  Row/ski* at easy pace

…directly into…

2:00 Bike for max calories

Rest 3:00

 

4 rounds for total calories

*Row for 2 rounds and ski for 2 rounds

 

 

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Monday, 28 November 2022

FREE trial week, Saturday, Dec. 3rd – Saturday, Dec. 10th!

Join us for as many classes during the week as you like!

No experience required, we can modify everything!

 

Conditioning:

Every 4 minutes perform 1 set of:

20/16 Calorie row

20 Wall-ball shots (20/14)

50-ft Double dumbbell overhead walking lunges (2×50/35)

Rest remaining time

4 sets for completion

 

Strength:

Pause* Front Squat

3 reps @ 65, 70, 70, 75, 75%

 

For quality

*3 second pause at the bottom

 

 

Post results and experiences to comments

Saturday, 26 November 2022

Conditioning:

4 Sets of:

Every 2:30, perform the following:

15/12 Cal bike

12 Front squats (155/103)

Max rep muscle-ups*

Rest 4:00 between sets

 

For score

*Muscle-ups (ring or bar) – Rx, Chest-to-bar – Intermediate, Chin-over-bar – Beginner

 

 

Post results and experiences to comments

Friday, 25 November 2022


Black Friday WOD time is 0900 only. Saturday class is normal time.

Join us TODAY for a FREE trial class! No CrossFit experience needed!

 

“Black Friday”

Partner WOD

20 Clean and Jerks* (175/113)

40 Handstand Push-ups

600m Run (partner A only)*

80 Wall-Ball Volleyball Tosses* (20/16/14) @ 8′

200 Double Unders

80 Wall-Ball Throws (20/16/14) @ 5m

600m Run (partner B only)*

40 Kettlebell Swings (70/53)

20 Deadlifts (325/213)

 

For Time

Compare to Friday, 26 November 2021

 

*Special instructions:

-Only one partner working at a time, except during the run/burpee portions.

-Squat C&J

-When one partner is running, the other is performing max rep burpees. If inclement weather, row 750m.

-WB Volleyball Tosses consist of partners facing other on either side of a 8′ target, partner A performs a WB shot throwing the ball over the target, and partner B catches, performs a WB shot and returns ball over the target. Each throw is one rep. If ball doesn’t make it over, rep does not count. If ball is dropped, both partners perform 5 penalty burpees.

-(Male/Co-ed/Female) Rx WB weights

 

 

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Thursday, 24 November 2022

MP CrossFit Tulsa 112813

Happy Thanksgiving from MP CrossFit!

Gym Closed

Join us Friday, November 25, at 0900 for a FREE trial class! No CrossFit experience needed!

Wednesday, 23 November 2022

Join us Friday, November 25, at 0900 for a FREE trial class! No CrossFit experience needed!

 

Conditioning:

Run 1200m

63 Kettlebell swings (53/35)

36 Pull-ups

Run 800m

42 Kettlebell swings

24 Pull-ups

Run 400m

21 Kettlebell swings

12 Pull-ups

 

For time

(35:00 cap)

 

 

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Tuesday, 22 November 2022

Join us Friday, November 25, at 0900 for a FREE trial class! No CrossFit experience needed!

 

Endurance:

21-18-15-12-9-6-3 rep rounds of:

Calories rowed

Calories biked

Calories skied

Double unders

Rest 2:00

 

For Time

(40:00 cap)

 

 

Post results and experiences to comments

Monday, 21 November 2022

Join us Friday, November 25, at 0900 for a FREE trial class! No CrossFit experience needed!

 

Conditioning:

50 Squats

25 Dumbbell snatches (70/50)

50 Squats

 

For time

(7:00 cap)

 

…rest 6:00, then…

25 Alternating pistols

50 Dumbbell snatches (50/35)

25 Alternating pistols

 

For time

(7:00 cap)

 

 

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Friday, 18 November 2022

Join us Saturday, November 19, at 0900 for a FREE trial class! No fitness experienced needed!

 

Conditioning:

50 Deadlifts (135/93)

40 Shoulder to overhead (135/93)

30 Front squats (135/93)

20 Power cleans (135/93)

10 Thrusters (135/93)

 

For time

(20:00 cap)

 

 

Post results and experiences to comments

Thursday, 17 November 2022

Join us Saturday, November 19, at 0900 for a FREE trial class! No fitness experienced needed!

Open Gym

1200-1330

Unlimited members may use Open Gym to work on any extra skills, strength, or conditioning of their choosing.

All other members may use Open Gym to make up a missed programmed WOD.

 

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 and power 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 lifts, this class is for you!

 

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

 

 

Post results and experiences to comments

Wednesday, 16 November 2022

Join us Saturday, November 19, at 0900 for a FREE trial class! No fitness experienced needed!

 

Conditioning:

Partner WOD

400m Farmers walk (2 x 50/35)

80 Squats/Plank hold

70 Pull-ups/Superman hold

60 Sit-ups/Wall sit hold

50 Burpees/Static hang

40 Ground-to-overhead (95/63)/Handstand hold

30 Deadlifts (225/153)/Hollow hold

200m Farmers walk (2 x 50/35)

 

For time

(40:00 time cap)

Instructions: Both partners perform the Farmers walks simultaneously, carrying a DB in each hand. The rep counts are team totals. Equal work is required. While one partner performs reps, the other must be actively in the appropriate hold. No reps can be performed until hold is active. Use one bar for the two lifts. Weight must be added for the deadlifts once G2OH’s are completed.

 

 

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Tuesday, 15 November 2022

Join us Saturday, November 19, at 0900 for a FREE trial class! No fitness experienced needed!

 

Conditioning:

2 rounds of:

50′ Double dumbbell front rack walking lunges (2 x 50/35)

50 Double-unders

50′ Handstand walk

50 Double unders

…Rest 5-minutes, then…

2 rounds of:

50′ Double dumbbell front rack walking lunges (2 x 50/35)

50 Double-unders

50′ Handstand walk

50 Double unders

 

For time

 

Skill:

10 Single leg kettlebell cross0vers*

1:30 Rest

 

3 Rounds for quality

*Athlete increases load each set if successful on previous set

 

 

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