Reminder: If you are planning to stay the whole time, it will be completed around 1400-1430. If you plan to just WOD at the normal class time, that will be just fine. 🙂 KO at MP 6-person Team competition (WOD’s courtesy of KO in the OK) We will be perform the “Scaled Division” WOD’s...Read More
Sign up if you plan to participate in the MP competition the Saturday, 0900-1400’ish. Click here to read the bio for Patrolman Christopher Mark Goodell General Warm-up: Run 600/Row 750 10m Spiders 12 Army T-pushups 14 Half tacos 6 Deep squats 6 Squats w/ ankle stretch 12 Shoulder press w/T’s 10 Pull-ups Bike 2:00 10m...Read More
Conditioning: Partner WOD Complete as many rounds* and reps as possible in 30-minutes of: 2 Handstand push-ups 4 Alternating pistols 6 Pull-ups 8 Goblet squats (53/35) For score *Partners alternate complete rounds. While one partner is performing a round, the other partner holds the low plank. Planking partner must be holding in order...Read More
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...Read More
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...Read More
Friday night class is canceled this week sorry for any inconvenience. General Warm-up: 2 rounds of: Run 200/Row 250 8 Spiders 7 T-Push-ups 8 V-ups 7 Deep squats 8 Shoulder press w/T’s …then… Ski 12/8 calories 20m Farmers carry 40 second D-ball rock 10 KB swings Skill: 300m Row* For Time …rest 5...Read More