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Monday, 18 January 2021

17 January 2021 by 2 Comments

 

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

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, Chipper, Holiday WOD, Lifting, Strength/Speed

Friday, 01 January 2021

31 December 2020 by 5 Comments

Come join us at our new temporary home, 6024 S. Sheridan Rd!

0900 class on Friday (New Year’s Day)

Saturday 0900

 

Conditioning:

“Dominating starts NOW!”

Buy-in:

40/32 Calories Biked

…then, in an add and repeat style*, complete the following:

1 Squat Snatch (155/103)*

2 Strict Handstand Push-ups

3 Double Unders x10

4 Kettlebell Swings (97/62)

5 GHD Sit-ups

6 Wall-Ball Shots (25/16) @ (12/11′)

7 Chest-2-Bar Pull-ups

8 Alternating Pistols

9 Burpees-Over-Bar

10 Back Squats (205/133)*

 

…then, Sell-out:

500m Row

 

For Time

Compare to Monday, 30 December 2019

*Add and repeat follows this pattern: 1; 1,2; 1,2,30; 1,2,30,4; 1,2,30,4,5; and so on….

Weight on snatch should be between 75-85% 1RM. Weight on Back squat should be between 60-70% 1RM BSQ. No racks for back squats. Must add weight to snatch bar, clean, and complete.

 

 

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Filed Under: 20+ min, Bodyweight, Gymnastics WOD, Holiday WOD, Hybrid, Lifting, Skill, Strength/Speed

Saturday, 26 December 2020

25 December 2020 by 10 Comments

Saturday class at 0900 at our new temporary location:

6024 S. Sheridan

All classes Monday-Wednesday normal schedule next week

 

Conditioning:

“12 Days of Christmas-Version 2020″

1 Rope Climb (12′)

2 Clean & jerk (135/93)

3 Burpees

4 Back extensions

5 Ring dips

6 Deadlifts (135/93)

7 V-ups

8 Alternating pistols

9 Box jumps (30/24”)

10 Kettlebell swings (50/35)

11 Handstand push-ups

12 Row 1200m

 

For time

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

 

 

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Filed Under: 20+ min, Bodyweight, Holiday WOD, Hybrid, Lifting, Skill, Strength/Speed

Saturday, 04 July 2020

3 July 2020 by 2 Comments

Gym closed in observation of Independence Day. We will be meeting Saturday for a group WOD in the west parking lot of the Veteran’s Park in Jenks, OK at 0830. Friends are welcome.

Enjoy your Freedom!

Happy Independence Day!

 

Conditioning:

Partner WOD

Buy In: 200m sandbag drag* (70/50) (each partner performs drag)

*100m done with athlete facing forward, 100m done with athlete facing backwards.  Order is athlete’s choice.

 

Then, 4 rounds* of:

26 Push-ups

56 Wall-ball clean throws (20/16/14)† @ 10m

70 Wall-ball sit-up throws (20/16/14) @ 5m

 

Then…

Cash out: 1776m run (both partners run)

 

For time

*Equal work

†(mm/mf/ff)

 

 

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Filed Under: 20+ min, Bodyweight, Holiday WOD, Hybrid, Monostructural, Partner WOD

Saturday, 15 February 2020

14 February 2020 by 4 Comments

 

Conditioning:

“Love is in the Air”

4-person Team

Buy-in:

400 Double Unders

 

…rest 1 minutes, then…

40 Overhead Squats (115/73)

60 Ring Dips

80 Kettlebell Swings (97/62)

100 Wall-Ball Shots (25/16) @ (10/9′)

120 Calories Rowed

100 Toes-2-Bar

80 Burpees (Games Standard)

60 Handstand Push-ups

40 Deadlifts (295/195)*

 

…rest 1 minute, then…

Sell-out:

200 Calories Biked

 

For Time

Equal work required

Compare to Saturday, 17 February 2018

*Use one bar. Add weight to OHS bar.

 

Royal Huddleston Burpee Challenge:

Day 13*

*See Day 1 for rules

 

 

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Filed Under: 20+ min, Bodyweight, Gymnastics WOD, Holiday WOD, Lifting, Monostructural, Team WOD

Wednesday, 01 January 2020

31 December 2019 by 1 Comment

MP CrossFit Tulsa wishes you a Happy New Year for 2020!

Meet at LaFortune Stadium at 0900 for the WOD.

Conditioning:

“Now you’re seeing 20/20”

100-yd Wall-ball shot throw (20/14)*

20 Wall-ball Russian twist (20/14)

100-yd Wall-ball shot throw

200m Run w/ wall-ball

25-yd Handstand walk*

50-yd Walking lunges

200m Run w/ wall-ball

 

3 rounds

…then…

Run bleachers on both side of stadium

For time

 

 

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Filed Under: 20+ min, Bodyweight, Gymnastics WOD, Holiday WOD, Hybrid, Monostructural

Monday, 30 December 2019

29 December 2019 by 4 Comments

Class schedule this week is: Normal classes on Monday; 0515 and 1200 classes only on Tuesday; 0900 class only on Wednesday at LaFortune Stadium*; classes return to normal starting Thursday.

*Please sign-up for Wednesday’s WOD for accountability

 

General Warm-up:

Run 400/Row 500

10m Spiders

10 Army T push-ups

10 Sit-ups

10 Squats

10 Shoulder press w/T’s

10 Pull-ups

…then…

Ski erg 300m

10 Wall-ball shots

8 Alternating Pistols

6 Handstand push-ups

40 Jump rope

10 PVC passovers

10 PVC windmills

10 PVC overhead squats

 

Specific Warm-up:

10 Power snatch (45/33)

8 Overhead squats

6 Power snatch ride down (75/53)

4 Squat snatch (95/63)

3 Squat snatch (115/78)

2 Squat snatch (135/93)

1 Squat snatch (155/103)

 

Conditioning:

“Dominating starts NOW!”

Buy-in:

40/32 Calories Biked

…then, in an add and repeat style*, complete the following:

1 Squat Snatch (155/103)*

2 Strict Handstand Push-ups

3 Double Unders x10

4 Kettlebell Swings (97/62)

5 GHD Sit-ups

6 Wall-Ball Shots (25/16) @ (12/11′)

7 Chest-2-Bar Pull-ups

8 Alternating Pistols

9 Burpees-Over-Bar

10 Back Squats (205/133)*

 

…then, Sell-out:

500m Row

 

For Time

Compare to Monday, 31 December 2018

*Add and repeat follows this pattern: 1,1,2,1,2,30,1,2,30,4,1,2,30,4,5,…

Weight on snatch should be between 60-70% 1RM. Weight on Back squat should be between 50-60% 1RM. No racks for back squats. Must add weight to snatch bar, clean, and complete.

 

Mobility:

Couch Stretch

Overhead Distraction

Spine Smash

 

 

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Filed Under: 20+ min, Bodyweight, Gymnastics WOD, Holiday WOD, Lifting, Mobility

Tuesday, 24 December 2019

23 December 2019 by 4 Comments

Class schedule for the rest of the week is:

Tuesday classes are 0900 and 1200 only;  Wednesday gym closed; Thursday-Saturday classes normal

 

Conditioning:

Partner WOD

“Twas the night”

Perform 3 rounds of:

16 Partner plank push-ups*

14 Bar-facing-burpees

12 Power snatches (115/73)

 

…rest 4:00, then…

4-6-8-10-12 rep rounds of:

Power Cleans (135/93)

Handstand Push-ups

 

…rest 4:00, then…

2 rounds of:

50 Wall-ball shots (20/14) @ (10/9′)

40 Sit-ups

30 Ring dips

20 Front squats (185/123)

10 Devil presses (50/35)

 

For time

All exercises are equal work. Only one person working at a time.

*Plank PU: both partners start in the high plank. On partner does 1 pu, while partner holds high plank. Once pu is complete, partners tag, and then the other partner does 1 pu. That is 2 pu’s total. Continue until all 16 are complete.

 

 

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Filed Under: 20+ min, Bodyweight, Couplet/Triplet, Gymnastics WOD, Holiday WOD, Hybrid, Lifting, Mobility, Partner WOD, Skill

Saturday, 21 December 2019

20 December 2019 by 9 Comments

 

Conditioning:

“12 Days of Christmas”

1 Clean & Jerk (135/93)

2 Pistols

3 Burpees

4 Back Extensions

5 Ring Dips

6 Deadlifts (135/93)

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*

Compare to Monday, 24 December 2018

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

 

Mobility:

Quad Smash

Spine Smash

Overhead Distraction w/ External Rotation

 

 

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

Friday, 29 November 2019

28 November 2019 by 3 Comments

Classes Friday are at 0630, 0900 and 1200

 

Partner WOD

“Black Friday”

20 Clean and Jerks* (175/115)

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 (325/215)

 

For Time

Compare to Friday, 23 November 2018

 

*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

 

Flexibility/Mobility:

Saddle Sit

Elevated Cat

Low Dragon

Child’s Pose w/ shoulders

 

 

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

Wednesday, 11 September 2019

10 September 2019 by 9 Comments

We must NEVER forget!

 

MPCF Hero Board WOD

“9/11 Tribute”

2001m Run*

11 Box Jumps (30/24″)

11 Thrusters (125/83)

11 Chest-to-Bar Pull-ups

11 Power Cleans (175/118)

11 Handstand Push-ups

11 Kettlebell Swings (72/53)

11 Toe-to-Bar

11 Deadlifts (170/113)

11 Push Jerks (110/73)

2001m Row*

 

For time

*It is the athlete’s choice to run or row at the beginning, and then simply do the other at the end. Athletes use only one bar. Weight needs to be changed to match each lift.

The workout is symbolic of the US terrorist attacks of September 11, 2001. The 2001 meter row and run represent the year of the attacks. The 11 Reps of 9 exercises represents the date. Even the weights have meaning. The 125 lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175 lb Power Clean symbolizes AA Flight 175 that hit the South Tower. The 170 lb Dead Lift is symbolic of flight 77 and Flight 93 combined. The 110 lb Push Jerks represent the number of floors in each tower of the World Trade Center buildings that were attacked.

Filed Under: 20+ min, Board WOD, Bodyweight, Holiday WOD, Lifting, Monostructural

Monday, 02 September 2019

1 September 2019 by 3 Comments

MP CrossFit will be closed for Labor Day. We will be meeting at Lafortune Stadium at 0830.

 

Partner WOD

“Labor me this”

20 Wall-ball volley throws (25/20/16) @ (10′)

200 yds Lunges/Burpee broad jumps/DB farmers carry (50/35)*

30 Army T-push-ups

40 Alternating DB snatches/DB Clean & Jerk/DB kettlebell swing (50/35)*

50 Wall-ball sit-up throws (25/20/16)

Run bleachers*

 

3 rounds for time

 

*Instructions:

  • All exercises are equal work, with only one athlete working at a time.
  • (M/co-ed/F)
  • Partners rotate every 25 yds. Each round is 100 yds down, and 100 yds back. Round 1 do lunges. Round 2 do burpee broad jumps. Round 3 do DB farmers carry with two DB’s.
  • Round 1 alternating DB snatches/alternating DB C&J/DB KB swings
  • Run bleachers together. Round 1, run 1 set of bleachers and 100m back to start line. Round 2, run other set of bleachers and 200m back to start line. Round 3, run both sets of bleachers and 100m to finish line.

 

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Filed Under: 20+ min, Bodyweight, Holiday WOD, Hybrid, Monostructural, Partner WOD

Monday, 27 May 2019

26 May 2019 by 3 Comments

Monday’s WOD will be at the Memorial High School track at 0900 only.

 

Conditioning:

Partner WOD

“Memorial at Memorial”

400m Run*

20 Wall-ball volleyball throws (20/16/14)

Alternating burpee broad jumps*

Sprint*

20 Wall-ball sit-up throws (20/16/14)

20 Push-ups w/ clap

 

4 rounds

…then…

Run bleachers on both side of stadium.

 

For time

 

*Instructions:

Partners run rounds 1 and 4 together. Alternate rounds 2 and 3 runs, partner A runs 400m in round 2, B runs 400m round 3.

Burpee broad jumps increase each round. Round 1 – 25 yds, Round 2 – 50 yds, Round 3 – 75 yds, Round 4 – 100 yds. Alternate every 2 reps.

Sprint equals the burpee broad jumps each round. “Sprint” back to the start line.

(MM/MF/FF)

 

 

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Filed Under: 20+ min, Bodyweight, Holiday WOD, Hybrid, Monostructural, Partner WOD

Monday, 31 December 2018

30 December 2018 by 4 Comments

Classes today are only at 0530 and 0900

 

Conditioning:

“Dominating starts NOW!”

Buy-in:

40/32 Calories Biked

 

…then, in an add and repeat style*, complete the following:

1 Squat Snatch (155/103)

2 Strict Handstand Push-ups

3 Double Unders x10

4 Kettlebell Swings (97/62)

5 GHD Sit-ups

6 Wall-Ball Shots (25/16) @ (12/11′)

7 Chest-2-Bar Pull-ups

8 Alternating Pistols

9 Burpees-Over-Bar

10 Back Squats (205/133)*

 

…then, Sell-out:

500m Row

 

For Time

Compare to Tuesday, 02 January 2018

*Add and repeat follows this pattern: 1,1,2,1,2,30,1,2,30,4,1,2,30,4,5,…

No racks for back squats. Must add weight to snatch bar, clean, and complete.

 

Flexibility/Mobility:

Couch Stretch – 1:30/side

Overhead Distraction – 1:30/side

Spine Smash – 2:00

 

 

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Filed Under: 20+ min, AMRAP, Bodyweight, Gymnastics WOD, Holiday WOD, Hybrid, Lifting, Mobility, Monostructural, Partner WOD, Team WOD
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