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
Skill: Handstand Hold 5 x 30 seconds Perform 50 Speed Skips after each hold For Quality Conditioning: 21-15-9 rep rounds of: Kettlebell Swings (70/53) Handstand Push-ups Burpees Run 200m For Time Flexibility: Hold Couch Stretch, 2:00/leg Hold right leg split, 2:00 Hold left leg split, 2:00 Hold Couch...Read More
Congratulations to 4-time Games Champion Rich Froning, and Camille Leblanc-Bazinet for winning the titles “Fittest Man” and “Fittest Woman” on Earth! Strong Work! Skill: 10 Pause Overhead Squats (45/33) 50 Double Unders Rest 2:00 3 rounds for quality Conditioning: 2K Row For Time Flexibility: 2 rounds: 10 Sit-up to...Read More
Strength: Deadlift 4-4-4-4-4 at 75% 1RM For Quality Conditioning: “The heat is on” 7 Handstand Push-ups 14 Glute -Ham Sit-ups 21 Calories Rowed 28 Double Unders 4 rounds for time Mobility: Quad Smash – 2:00 per leg Overhead with External Bias – 2:00 per side T-Spine Smash –...Read More
Skill: Max Hold L-sit For Time Conditioning: “Chelsea” Every minute on the minute for 30 minutes*: 5 Pull-ups 10 Push-ups 15 Squats For Score *On the last minute, if you successfully make 30 rounds, perform as many rounds as possible Flexibility: Hold middle splits for 2 minutes 20...Read More
