Run route is almost complete! 🙂 Skill: Practice for 10:00 Tripod Tuck to Headstand Tripod Straddle to Headstand Tripod Pike to Headstand For Quality Conditioning: “Max it out” 4-minute max calories rowed 2-minute max rep Clean (155/103) 1-minute max rep Push-ups …Rest 4 minutes, and repeat For Score Compare...Read More
Strength: Hang Power Snatch 5 reps @ 55% 1RM 3 reps @ 65% 1+ reps @ 75% For max reps at 75% Conditioning: “Fever Induced” 50 Speed Skips 40 meters of Bear Crawl or Gorilla Run 30 Double Unders 20 GHD Sit-ups 10 Pistols 5 Muscle-ups (bar or rings)...Read More
Steichen Family Row Team Skill: 1-minute Handstand hold 10 Strict Pull-ups 30 Single Jump Rope 2 rounds for quality Conditioning: Partner WODs “O’ Happy Tuesday” WOD 1: 12:00 Cap 2K Row Max Rep Burpees As a team, row 2000 meters. Then perform as many Burpees in the remaining time as...Read More
Conditioning: MPCF Board WOD “Annie” 50-40-30-20-10 rep rounds of: Double Unders Sit-ups For Time Compare to Tuesday, 02 October 2012 Strength: Hang Power Clean 5 reps @ 50% 1RM Clean 3 reps @ 60% 1+ reps @ 70% For max reps at 70% Mobility: Lateral Opener...Read More
MP CrossFit’s very own Coach Christian, is leaving to be a college man! We have had lots of good times watching you grow up over the years. Come back soon. Stay out of trouble, be safe, and study hard. You will be missed. Skill: 20 Single Jump rope 20 Speed Skips 20 Double Unders...Read More
Strength: Jerk 5 reps at 55% 1RM 3 reps at 65% 1+ reps at 75% For max reps at 75% Conditioning: “I’m your Huckleberry” 10 Strict Pull-ups 20 Shoulder Press (65/45) 300m Row 4 rounds for time Compare to Tuesday, 05 November 2013 Mobility: Hip Capsule...Read More
Skill: Straight Legged Box Jumps 5-5-5-5* *Hold Overhead Distraction 30 seconds/side after each set For Quality Conditioning: MFFL 1.5 “Lift, Over & Under” 10 Deadlifts (305/225) 15 Bar-Facing Burpees 50 Double Unders 3 rounds for time Flexibility: 20 Side Leg Swings on each leg Hold Pancake Split for...Read More
MP CrossFitters representing during the benefit WOD on Saturday Conditioning: “Bring Back the 50’s, Again & Again” 50 Calories Rowed 50 Unanchored Sit-ups 50 Lunges 5 rounds for time WOD courtesy of mastersfunctionalfitnessleague.com Mobility: Quad Smash – 2:00 per leg Overhead with External Bias – 2:00 per side T-Spine Smash –...Read More
Come join us in the benefit WOD for Tulsa Fire Dept Captain Tim Marcotte. WOD will be throughout the morning, 0900-1300. Conditioning WOD 1: Benefit WOD “Marcotte” Complete as many rounds and reps as possible in 5 minutes of: 100m Run 10 Box Overs (20″) 10 Kettlebell Swings (35) For Score …Rest...Read More
