Conditioning: Partner WOD Complete as many rounds and reps as possible in 7 minutes of: 100m Sprint 7 Power Snatches (95/63) 5 Burpees 10/8 Calories Biked 7 Shoulder Press (95/63) For Score (run is 1 rep per 25m) Strength: Snatch 1-rep max Compare to Friday, 15 December 2017 Flexibility/Mobility: Spine Smash –...Read More
Conditioning: Partner WOD 200m Run 20 Sit-up Slammers (16/12) @ 2m 20 Shoulder Touches 150m Run 15 Goblet Squats (72/53) 15 Burpees-Over-Bar 100m Run 10 One Arm Dumbbell Overhead Squat (50/35) 10 Chest-2-Bar Pull-ups 4 rounds for time (25:00 cap) Compare to Saturday, 29 July 2017 Strength: Snatch 3-3-2-2-1-1-1-1 @ 45-55-65-70-75-80-85-90% 1RM For Quality...Read More
Fun times at Climb Tulsa!! Conditioning 1: Partner up, then perform as many rounds and reps as possible in 7 minutes of: 3 Strict Pull-ups 6 Push-ups 9 GHD Sit-ups 12 Wall-Ball Shots (20/14) @ (11/10′) 15/12 Calories Biked For Score *Alternate Exercises Strength: Shoulder Press 1-rep max Compare to Friday, 26...Read More
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...Read More
“Get a grip” As a partner group, row 1500m, 15 strokes at a time. While partner A is rowing, partner B does 10 burpees. …Rest 5 minutes, then individually perform… 21 Box Jumps (24/20″) 15 Kettlebell Swings (55/35) 9 Pull-ups Run 200m 3 rounds for time Compare to Tuesday, 25 June 2013 ...Read More
Conditioning: “Squared” Partner WOD 400m Run* 30 Kettlebell Swings (55/35) 30 Wall-Ball Shots (20/14) @ (10/9′) 30 Shoulder Touches 800m Run* 30 Burpees 30 Double-Unders 30 Toes-to-Bar 400m Run* 2 Rounds For Time Compare to Saturday, 8 June 2013 *EVEN WORK REQUIRED, ONE PARTNER WORKING AT A TIME. All runs will be completed in 200m...Read More
Conditioning: Partner WOD Complete as many rounds and reps, alternating exercises, in 5 minutes of: 25 Double Unders 15 Sit-ups 10 Burpees …Rest 2 minutes, then… Complete as many rounds and reps, alternating rounds, in 5 minutes of: 3 Power Cleans to Overhead (75/53) 6 Goblet Squats (53/35) 9/6 Calories Rowed For...Read More
Conditioning: As a 3-person team, perform equal work for time of: Run 3000m (switch every 200m) …rest 3 minutes, then… Partner up, and then perform 4 rounds for time, alternating exercises, of: 300m Row 15 Toes-to-Bar 15 Ring Dips …rest 2 minutes, then… As individuals, perform 4 rounds for time of: 40...Read More
Conditioning: Partner WOD Buy-in: 4 x 150m Sprints For Time …rest 2:00, then… “The Challenge” 20 Chest-2-Bar Pull-ups 30 Box Jumps (24/20″) 40 Sit-ups 40 Kettlebell Swings (53/35) 30 Ring Dips 20 Front Squats (135/93) 2 rounds Sell-out: 40 Burpees onto a 55lb plate For Time Compare to Saturday, 04 February...Read More
MP CrossFit will be closed Monday, 28 May 2018. We will meet at Vertical Limit Fitness at 0900 for a Hero WOD. Please sign-up if you plan to attend. Conditioning: Partner WOD Complete as many rounds and reps as possible in 12 minutes of: Run 100m 2 Handstand Push-ups 4 Chest-2-Bar Pull-ups 6 Burpees...Read More
