Great Memorial Day WOD with the MP-Vertical family! Conditioning: Every 3 minutes on the minute for 24 minutes perform: 200m Run 3 Wall-Climbs 12 Sit-ups 8 Burpees For Score Score equals total burpees on last round, minus any uncompleted reps throughout 24 minutes. Strength: Back Squats 5 reps @ 65% 1RM...Read More
MP CrossFit will be closed on Memorial Day. We will be joining Vertical Fitness for a WOD at 0900. All MP’ers are welcome. Skill: Practice 15 minutes on: Pistol Progression 1 Pistol Progression 2 Pistol Progression 3 Pistol Progression 4 While working on pistols, perform: Max Long Jump 3 attempts For Quality...Read More
Pinky competing with her team at #bricktownthrowdown last weekend! Strength: Sumo Deadlift 3-rep max Conditioning: Complete as many rounds and reps as possible in 20-minutes of: 10 Double Kettlebell Thrusters (53/35) 20 Speed Skips 10 Push-ups* 20 Calories Rowed For Score Burpee Challenge: Day 109 Mobility: Pick any 3 stretches...Read More
Conditioning: Complete as many rounds as possible in 12-minutes of: 3 Chest-2-Bar Pull-ups 6 Push-ups* 9 Weighted Lunges (45/35) For Score *Burpees can be substituted Strength: Shoulder Press 1-rep max Compare to Wednesday, 11 November 2015 Conditioning: 5 Squat Cleans (155/103) 10 Bar-Over-Burpees 5 rounds for time Burpee...Read More
Conditioning: Partner WOD* “Add a little fun” 25-minute AMRAP 1 Power Clean (135/93) 1 Knees-2-Elbows 1 Bar-Over-Burpee 1 Pull-up 1 Calorie Rowed For Score Compare to Saturday, 23 May 2015 *Add one rep to each exercise each round. Partners alternate exercises. Burpee Challenge: Day 104 Mobility: Quad Smash – 1:30/side Overhead...Read More
Conditioning: 2016 Regional WOD “Event 5” 400m Run 40 GHD Sit-ups 7 Deadlifts (405/275) 3 rounds for time Mobility: Banded overhead distraction – 1:30/side Spine smash – 2:00 Couch stretch -1:30/side Post time and experiences to commentsRead More
Broken Arrow Commencement 2016. Over 1000 students crossed the stage. Watch out world, my youngest was one of them. 🙂 Conditioning: MPCF Board WOD “Rooster” 10 Burpees 20 Double Unders 10 rounds for time Strength: Thruster 1-rep Max For Max Load Burpee Challenge: Day 101 Flexibility: 15 Front Leg...Read More
Friday night class this week only is cancelled in celebration of the union of two MP members, Bradley “Goat Rider” McKone and Courtnie Smith! Reminder that all MP members are invited. Conditioning: Partner WOD “Two to Tango” 40 Chest-2-Bar Pull-ups 60 Burpees 80 Box Overs (24/20″) 100 Slammers (12/8) @ 2m 2000m Row ...Read More
Strength: Front Squat 5-5-3-3-2-2+ Start at 60% 1RM, increase by 5% each set For Quality and Max reps Conditioning: “LP’s Dream” 10-9-8-7-6-5-4-3-2-1 rep rounds of: Hang Power Cleans (115/73) Kettlebell Swings (53/35) Box Jumps (24″/20″) Run 200m at the end of each round For Time Compare to Friday, 15 May 2015...Read More
