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Wednesday, 02 November 2022

1 November 2022 by 3 Comments

Join us for a FREE trial class Saturday, Nov 5th! No experience required, we can modify everything!

Conditioning:

“WOD on Earth Did We Get Into?”

3-person team WOD, equal work required

As many reps as possible in 12 minutes of…

9-15-21-27-33-39-45…

Alternating dumbbell ground to overhead (50/35)

Pull-ups

Synchronized stationary overhead plate lunges (45/25)

 

For score

 

Strength:

Shoulder Press

Every 3 minutes on the minute, for 15 minutes, perform

10 Reps at 60% 1-Rm

 

For quality

 

 

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Filed Under: 11-15 min, Birthday WOD, Bodyweight, Couplet/Triplet, Gymnastics WOD, Lifting, Team WOD

Monday, 17 January 2022

16 January 2022 by 10 Comments

2022 CrossFit Games Open Registration CLICK HERE

CrossFit Judges course CLICK HERE

 

Conditioning:

“MLK Day”

63 Cleans (95/63)

64 Wall ball shots (20/14)@(10/9′)

64 Pull-ups

65 Kettlebell swings (53/35)

68 Front squats (95/63)

 

For time

Compare to Monday, 18 January 2021

 

This “MLK Day” Tribute/Memorial WOD is dedicated to Dr. Martin Luther King, Jr. who became a prominent leader of the Civil Rights Movement in the United States. He was assassinated on April 4, 1968. His birthday (January 15, 1929) is celebrated as a national holiday in the US, on the third Monday of January.

The significance of the rep scheme is as follows: cleans represents the year, 1963, when MLK delivered his famous “I have a dream” speech. The number of wall ball shots represents the year when King won the 1964 Nobel Peace Prize. 1964 is also the year the landmark civil rights voting act passed in the US. In 1965 King delivered his “How long, not long” speech at the Selma to Montgomery marches. Finally, the front squats represent the year, 1968, when he was assassinated.⁠

 

 

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Filed Under: 20+ min, Birthday WOD, Bodyweight, Chipper, Holiday WOD, Lifting

Saturday, 25 January 2020

24 January 2020 by 2 Comments

 

Conditioning:

3-person team WOD*

“The Ape’s 44”

Buy-in:

1976 meter row

…then…

44 Thrusters (95/63)

44 Pull-ups

44 D-Ball Cleans (100/80)

44 Burpee box jump overs (20″)

44 Toes-2-bar

44 Wall-ball shots (25/20) @ (10/9′)

44 Squat cleans (135/93)

44 Kettlebell swings (72/53)

44 Handstand push-ups

44 Deadlifts (225/153)

…then…

Sell-out:

122 calories biked

 

For time

*Equal work as best as possible. Only one bar is to be used. Athlete must change weight throughout the WOD. If team is co-ed, two bars are allowed.

 

Mobility:

Reclined spinal twist

Half straddle

Pike

Butterfly

Low dragon

 

 

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Filed Under: 20+ min, Birthday WOD, Bodyweight, Gymnastics WOD, Hybrid, Lifting, Mobility, Monostructural, Partner WOD

Saturday, 08 June 2019

7 June 2019 by 2 Comments

Happy birthday Norka!

 

Conditioning:

“Deck of Cards”…Partner Style

♥: Speed Skips

♠: Partner Pistols

♦: Partner Wall-ball Sit-up Throws @ 5 meters (12/8)

♣: Partner Synchronized Pull-ups

Jokers: team 800m run

All Face cards: 20 meters buddy carry, except K & Q of ♥ are 40 meters

 

Description:

All numbered ♥‘s, add a zero to the end, and as a team equally perform that amount. Ace of ♥ is worth 100 Double Unders (50 each).

All numbered ♠’s, partners face each other link together and perform that number of pistols together. Ace of ♠ is worth 50 Burpees (25 each).

All numbered ♦‘s, partners perform double the number in WB throws, i.e. 2 of ♦ is 4 team throws. Ace of ♦ is worth 50 throws (25 each).

All numbered ♣’s, partners perform that many pull-ups, synchronized. Ace of ♣ is worth 50 Handstand Push-ups (25 each).

All Face cards of all suits, partners alternate and carry partner for 20m. Only one partner carries per face card. Except, the K & Q of ♥ is worth 40m, 20m each.

When a joker is pulled, teams run 800 meters, switching at 200m.

 

For work and FUN

Compare to Saturday, 23 June 2018

 

 

Post results and experiences to comments

Filed Under: 20+ min, Birthday WOD, Bodyweight, Hybrid, Partner WOD

Friday, 22 February 2019

21 February 2019 by 2 Comments

0530 and 0845 classes are cancelled Friday. Sorry for any inconvenience. 

 

2019 CrossFit Games registration live! Click HERE

Affiliate name: MP CrossFit

Online Judges Course: Click HERE

 

Conditioning:

Partner WOD*

“Mean Gene”

80 Calories Rowed

80 Push Press (95/63)

80 Pull-ups

80 Sit-up Slammers (12/8) @ 2m

80 Burpees

80 Deadlifts (185/123)

80 Calories Biked

 

For Time

Compare to Monday, 18 December 2017

*Equal work. One at a time working.

 

Flexibility/Mobility:

Side Straddle – 1:30/side

Middle Straddle – 2:00

Pike Stretch – 2:00

 

 

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Filed Under: 20+ min, Birthday WOD, Bodyweight, Hybrid, Lifting, Mobility, Monostructural, Partner WOD

Monday, 10 September 2018

9 September 2018 by 3 Comments

Great job to these beautiful ladies for a solid performance at the Midwest Fall Classic!

 

Conditioning:

“Sapphire”

With a partner, perform equal work at the following,

2-4-6-8-10-8-6-4-2 rep rounds of:

Wall Climbs

Kettlebell Snatches (53/35)

Wall-ball Shots (20/14) @ (10/9′)

Stationary Weighted Lunges (45/35)

 

For Time

 

…then,

Row 800m

For Time

Compare to Friday, 09 September 2016

 

Flexibility/yoga poses:

Thread the Needle – 1:30/side

Twisted Monkey – 1:30/side

Pigeon – 1:30/side

Reclined Spinal Twist – 1:30/side

 

 

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Filed Under: 16-20 min, Birthday WOD, Bodyweight, Mobility, Monostructural, Partner WOD

Monday, 18 December 2017

17 December 2017 by 16 Comments

Happy 80th birthday Gene!

Conditioning:

Partner WOD*

“Mean Gene”

80 Calories Rowed

80 Push Press (95/63)

80 Pull-ups

80 Sit-up Slammers (12/8) @ 2m

80 Burpees

80 Deadlifts (185/123)

80 Calories Biked

 

For Time

*Equal work. One at a time working.

 

Flexibility/Mobility:

Side Straddle – 1:30/side

Middle Straddle – 2:00

Pike Stretch – 2:00

 

 

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Filed Under: 20+ min, Birthday WOD, Bodyweight, Chipper, Lifting, Mobility, Partner WOD, Skill

Wednesday, 19 October 2016

18 October 2016 by 20 Comments

mp-crossfit-tulsa-060316

Friday is “Bring a Friend” in all the classes. Bring that friend you have been trying to get started at MPCF. 

 

Conditioning:

In support of my good buddy, Happy 41st Birthday Doug!

“DECKER”

D* – 1 Round of ‘Diane’

21 Deadlifts (225/155#) 21 HSPU

E – 1 Round of ‘Eva’

800m Run/30 KB Swings (70/55#)/30 Pullups

C – 3 Rounds of ‘Cindy’

5 Pullups/10 Pushups/15 Air Squats

K – 1 Round of ‘Kelly’

400m Run/30 Box Jumps (24/20″)/30 Wallballs (20/14#)

E – 1 Round of ‘Elizabeth’

21 Cleans (135/95#)/21 Ring Dips

R – 1 Round of ‘R.J.’

800m run/5 Rope Climbs/50 Pushups

*Between each Letter perform 41 DU

 

For Time

(41:00 cap)

WOD courtesy of Vertical Limit Fitness

 

Mobility:

Olympic Wall Squat – 2:00

Sink Mobilization – 2:00

Hip Capsule – 1:30/side

Barbell Shoulder Smash – 1:30/side

 

 

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Filed Under: Birthday WOD, Bodyweight, Chipper, Couplet/Triplet, Gymnastics WOD, Hybrid, Lifting, Mobility

Friday, 09 September 2016

8 September 2016 by 6 Comments

mp-crossfit-tulsa-090916

2014 Flashback

On Saturday, 10 September 2016, MP will be hosting an event to support Autism. To participate, please visit the following to sign-up.

Lift Up Autism

 

Conditioning:

“Sapphire”

With a partner, perform equal work at the following,

2-4-6-8-10-8-6-4-2 rep rounds of:

Wall Climbs

Kettlebell Snatches (53/35)

Wall-ball Shots (20/14) @ (10/9′)

Stationary Weighted Lunges (45/35)*

 

For Time

 

…then,

Row 800m

For Time

 

Similar to Friday, 06 September 2013

*These were surprisingly added the day of.

 

Flexibility/yoga poses:

Thread the Needle – 1:30/side

Twisted Monkey – 1:30/side

Pigeon – 1:30/side

Reclined Spinal Twist – 1:30/side

 

 

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Filed Under: Birthday WOD, Bodyweight, Hybrid, Mobility, Partner WOD, Skill

Saturday, 16 July 2016

15 July 2016 by 9 Comments

MP CrossFit Tulsa 071615

Happy birthday Jana!

 

Conditioning:

“Janimal”

Complete as many rounds and reps as possible in 8 minutes of:

5 Snatches (125/83)

7 GHD Sit-ups

9 Box Jumps (37/30″)

…then

Run 800m and rest for a total of 8:00*

…now

Complete as many rounds and reps as possible in 8 minutes of:

5 Deadlifts (275/185)

7 Handstand Push-ups

9 Bar-Over-Burpees

…then

Run 800m and rest for a total of 8:00*

…now

30 Pull-ups

30 meters Fat Bar front rack walking lunges (130/90)

150 Double Unders

30 Toes-2-Bar

30 Wall-Ball Shots (20/14) @ (10/9′)

 

For total time and score*

Compare to Saturday, 18 July 2015

*During the “rest” portion, set up equipment for next part. Score is total reps of both AMRAP’s

 

Flexibility:

Low Lunge Twist – 2:00/side

Eye of the Needle – 2:00/leg

Reclined Spinal Twist – 2:00/side

 

 

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Filed Under: Birthday WOD, Bodyweight, Hybrid, Lifting, Mobility

Monday, 13 June 2016

12 June 2016 by 13 Comments

MP CrossFit Tulsa 061316

Happy Birthday Katie! Welcome to the top of the first hill! 🙂

 

Skill/Speed:

Perform 4 rounds, 30  seconds work/60 seconds rest, for max reps of:

Wall-Ball Shots (20/14) @ 10′

 

Conditioning:

“KPOP”

Complete as many rounds and reps as possible in 6 minutes of:

9 Clean-2-Overhead (135/93)

9 Bar-Over-Burpees

69 Single Unders

 

…Rest 3 minutes

 

Complete as many rounds and reps as possible in 9 minutes of:

6 Deadlifts (225/153)

6 Handstand Push-ups

Run 200m

 

…Rest 3 minutes

 

Partner up, and perform for time…

2000m Row

 

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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Filed Under: AMRAP, Birthday WOD, Bodyweight, Couplet/Triplet, Lifting, Mobility, Skill

Saturday, 04 June 2016

3 June 2016 by 10 Comments

MP CrossFit Tulsa 060416

Happy 119th Birthday Mr. Huddleston!

 

Conditioning:

Run 200m

40 Kettlebell Swings (53/35)

45 Burpees

Run 400m

30 GHD Sit-ups

35 Wall-Ball Push-ups*

Run 600

20 Power Snatches (115/75)

25 Bar-Over-Burpees

Run 800m

10 Handstand Push-ups

14 Ring Dips*

 

For Time

*Burpees are an authorized substitution

 

Burpee Challenge:

Day 119

FINAL DAY!!

 

Flexibility:

Low Lunge Twist – 2:00/side

Eye of the Needle – 2:00/leg

Reclined Spinal Twist – 2:00/leg

 

 

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Filed Under: Birthday WOD, Bodyweight, Gymnastics WOD, Hybrid, Lifting, Mobility

Monday, 04 April 2016

3 April 2016 by 15 Comments

MP CrossFit Tulsa 040416

Happy birthday Sarah!

 

Strength:

Front Squats

(18:00 cap)

9   reps @ 20% 1RM

7   reps @ 45%

5   reps @ 65%

3   reps @ 75%

1+ reps @ 85%

 

…rest 3 minutes, then

Conditioning:

Partner WOD

“Fly’nn”

(24:00 cap)

Buy-in:

2000m Row

…then with remaining time perform as many rounds and reps as possible of…

20 Toes-2-Bar*

30 Burpees

20 Pull-ups

*Equal work each exercise

 

Royal Huddleston Burpee Challenge:

Day 58

 

Mobility:

Hip Capsule Stretch – 1:30/side

Ball Tack and Floss – 1:30/side

Lateral Opener – 1:30/side

 

 

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Filed Under: AMRAP, Birthday WOD, Bodyweight, Couplet/Triplet, Gymnastics WOD, Lifting, Mobility, Partner WOD

Wednesday, 30 March 2016

29 March 2016 by 8 Comments

MP CrossFit Tulsa 033016“Hey bro, you coming down or what?!

 

Strength WOD:

Perform the following for quality of movement pulling under the bar (20 minute cap):

Squat Clean

5 reps @ 65% 1RM

4 reps @ 75% 1RM

3 reps @ 85% 1RM

 

For quality reps

 

Conditioning WOD:

Complete as many rounds as possible in 7 minutes of:

40 Speed Skips

10 Grasshoppers*

10 Kettlebell Swings (70/45)

 

…Rest 5 minutes

 

Complete as many rounds as possible in 7 minutes of:

10 meters of Handstand Walking

10 Back Extensions

 

For Scores

Compare to Wednesday, 26 March 2014

 

Royal Huddleston Burpee Challenge:

Day 53

*If you are in the challenge, you can substitute the grasshoppers with burpees. And/or add burpees into one or both of the AMRAP’s.

 

 

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Filed Under: AMRAP, Birthday WOD, Bodyweight, Couplet/Triplet, Gymnastics WOD, Lifting
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