ATTENTION MP’ers! MPCF will be having a “Caption that pic” contest coming soon. Check your email this week for more details. Prizes will be awarded!! 10-9-8-7-6-5-6-7-8-9-10 rep rounds of: Sit-ups (unanchored) Box Jumps (24/20″) For Time Post time to comments CFE WOD: Choose a sport: Run: 4 x...Read More
Four Rounds: Partner A completes as much of the following as they can in two minutes: 6 deadlifts (135/95), 10 lateral jumps over barbell, 4 power cleans (135/95), 5 bar-facing-Burpees, 2 cleans (135/95), 1 jerk (135/95). Partner B runs. There is a one minute rest then both partners switch. Scoring- Partner A gets the following...Read More
“Elbows Overhead” 21-15-9 rep rounds of: Knees to Elbows Overhead Squats (95/65) For Time Post time to comments Compare to 01 MAR 11 CFE WOD: Choose a sport: Run, Row, Bike, Swim 4 x 15 sec on, 10 sec off; 30 sec on, 20 sec off; 1 min...Read More
This is a swimming WOD! Do not forget your suits!! All classes, except 0845, will be swimming. 0845 will do a seperate WOD due to non-availability of the swimming pools. For Time 25 yd Underwater Swim 50 Squats 5 rounds Post time to comments WOD courtesy of www.crossfit.comRead More
Reminder: We will be doing a swimming WOD on Friday. Bring a swimsuit, or at least something to swim in. 🙂 Rest Day CFE WOD: Choose a sport: Run, Row, Bike, or Swim Run: Two, 1 mile time trials (TT)* Row: Two, 2000m TT* Bike: Two, 3 mile TT* Swim: Two, 400m TT* *Rest...Read More
Complete as many rounds as possible in 20 minutes of: Run 200m 9 Kettlebell Swings (70/55) 6 Burpees 3 Bar Muscle-ups Post number of completed rounds and extra reps to commentsRead More
“Grace” 30 Clean and Jerk (135/95) For Time Post time to comments Compare to 19 MAY 2011 NOTE: This WOD can be executed as Clean to overhead anyhow. Meaning, once you clean the weight, muscle, power or squat, you choose how to get it locked out overhead. Most efficent is Push Jerk; but...Read More
MP CrossFit, south Tulsa’s premeir CrossFit Strength: Overhead Squat 3-3-3-3 Skill: Handstand Pratice (HS hold, HS walk, HSPU, etc.) CFE WOD: Run or Row With a continuous running clock, run or row 10m every minute on the minute. Adding 10m every minute, until you are not able to complete. Set-up 2 cones, 10m apart,...Read More
MP CrossFit, the CrossFit of south Tulsa “Del” For Time: 25 Burpees Run 400m with a Wall-Ball (20/14) 25 Weighted pull-ups (20/15) Run 400m with a Wall-Ball (20/14) 25 Handstand push-ups Run 400m with a Wall-Ball (20/14) 25 Chest-to-bar pull-ups Run 400m with a Wall-Ball (20/14) 25 Burpees Post time to comments (WOD...Read More
