Battle Over Red Lands WOD 3: 21-15-9 rep rounds of: Chest to Abmat Kettlebell Push-ups Shuttle Run Chest-2-Bar Pull-ups Shuttle Run For Time Post time to comments Notes: Perform 21 PU with hands in the handles of kettlebells, chest touches abmat. Then perform a shuttle run of 5, 10, and...Read More
“Dennis Rowing Team“ Trail Run: We will be meeting at 0700 in the Turkey Mountain parking lot. We will be running 3-5 miles as a group, slow pace. All are welcome! Main WOD: “What’s up Doc?” 10 Handstand Push-ups 20 Overhead Squats (115/83) 30 Calories Rowed 40 Double Unders 3 rounds for time...Read More
Reminder: Friday class times are 0830 and 1200. “Thanksgiving WOD” 3-person team 150 Pull-ups 60 Tire Flips (210/180) 300 Sledge Swings (10/8)* 3-60m Wall Ball throws (20/14)** Row 3000m*** For Time Post time to comments Compare to 25 NOV 11 Notes: All members perform equal work. Numbers listed are team...Read More
Battle Over Red Lands WOD 2: Complete as many reps as possible in 10 minutes of: Buy-in: 1000m Row …then Max Rep Thrusters Weights: Rx’d: Kettlebells (53/35) Scaled: Dumbells (40/25) 40-49: Dumbells (40/25) 50+: Barbell (75/45) Post total number of reps to commentsRead More
“Feel the Love” 50 Speed Skips 50 Box Jumps (24/20″) 75 Singles 750m Row 75 Sit-ups 50 Weighted Walking Lunges (45/25) 50 Double Unders For Time Post time to comments CFE WOD: Choose a sport: Run, Row, Bike, or Swim 6 x 4 minutes on, 2 minutes...Read More
MP CrossFit coaches smiling after the Battle Over Red Lands was over! Battle Over Red Lands WOD 1: Complete as many reps as possible in 10 minutes of: Bar Push-up to Clean Snatch Rep scheme: 1-1, 2-2, 3-3, 4-4… Weights: Rx: (135/83) Scaled: (115/73) Masters 40-49: (115/73) Masters 50+: (95/63) Instructions: Start standing,...Read More
Reminder: There is no class Saturday due to Coach Becky and Coach Jimmy competing at “Battle Over Red Lands”! The CrossFit competition is from 0900-1800. Becky performs WOD 1 at 1045, and Jimmy is at 1115. It is being held at 2700 N. Hemlock Circle Broken Arrow, OK 74012. Come join the fun! Complete...Read More
50 Burpee buy-in (as a team, 25 each) for time After team is done, rest 3 minutes then start the main WOD “Giddy up” First… 200 meter Shuttle Sprints x 6 Next… 4 rounds (alternating partners each round, 2 rounds each): 12 Toes-2-Bar 12 Handstand Push-ups Then… 200 meter Rowing Sprints x...Read More
Rest Day CFE WOD: Choose a sport: Run, Row, Bike, or Swim 8-12 rounds of: 60 seconds work, 90 seconds rest Post total distance covered to commentsRead More
