Wednesday, 28 March 2012

Website has been move to:
http://mpcrossfit.com/

For MP followers/posters, you will need register with Wordprsss. Easy and free to do.

Click "Log-in" under the Log-in heading and then follow instructions.

Tuesday, 27 March 2012

MP CrossFit, south Tulsa's #1 CrossFit

"Helen"

Run 400m
21 Kettlebell Swings (1.5/1 pood)
12 Pull-ups

3 rounds for time

Post time to comments

Compare to http://mpcrossfit.blogspot.com/2012/02/monday-27-february-2012.html

Monday, 26 March 2012

MP CrossFit, #1 CrossFit in south Tulsa

AMRAP in 15 minutes of:

400m Run

40 Double Unders

...then

Max reps in 3 minutes of:

Deadlifts (225/150)

Post number of rounds and reps to comments

Saturday, 24 March 2012

MP CrossFit, CrossFit of south Tulsa

For Time

400m Run

20 Abmat Butterfly Sit-ups

500m Row

25 Double Unders

200m Run

10 BoxJumps (30/24")

250m Row

2 rounds

Post time to comments

CFE WOD:

Choose a sport:

Run, Row, Bike, or Swim

Run: 3 x 1200m, rest 3 min

Row: 3 x 1500m, rest 3 min
Bike: 3 x 2 miles, rest 3 min
Swim: 3 x 300m, rest 3 min

Post sport and total sprint time to comments

Friday, 23 March 2012

MP CrossFit, south Tulsa's premier CrossFit

CrossFit Games Workout 12 . 5

Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Thruster (100/65)*

3 Chest to bar Pull-ups*

6 Thruster

6 Chest to bar Pull-ups

9 Thruster

9 Chest to bar Pull-ups

12 Thrusters

12 Chest to bar Pull-ups

15 Thruster

15 Chest to bar Pull-ups

18 Thruster

18 Chest to bar Pull-ups

21 Thruster

21 Chest to bar Pull-ups

...This is a timed workout. If you complete the round of 21, go on to 24.

If you complete 24, go on to 27, etc.

*Masters 55+ weight is (90/55) and chin-over-bar pull-ups

Post total number of reps completed to comments. If you are competing in the Open, post to Games site as well. Good luck!

Thursday, 22 March 2012

MP CrossFit, #1 CrossFit in south Tulsa

Rest Day

CFE WOD:

Choose a sport:

Run, Row, Bike, or Swim

Run: 8 x 100m, rest 2 min

Row: 8 x 125m, rest 2 min

Bike: 8 x 400m, rest 2 min

Swim: 8 x 25m/yd, rest 2min

Post sport and sprint time to comments

Wednesday, 21 March 2012

MP CrossFit, south Tulsa's #1 CrossFit

For Time

5 Handstand Push-ups
10 Burpees
15 Chest to Bar Pull-ups
20 Box Jumps (24/20)

5 rounds


Post time to comments

Compare to http://mpcrossfit.blogspot.com/2010/03/friday-26-march-2010.html

Tuesday, 20 March 2012

MP CrossFit, the CrossFit of south Tulsa

Squat Clean

3-rep max

Post max load to comments

Compare to http://mpcrossfit.blogspot.com/2011/06/tuesday-28-june-2011.html

CFE WOD:

Choose a sport:
Row, Run, Bike, or Swim

2 x 10 min, rest 5 min between

Post total distance covered to comments

Monday, 19 March 2012

MP CrossFit, the #1 CrossFit of south Tulsa

For Time

1000m Row

90 Double Unders

80 Sit-ups

70 Push-ups

60 Walking Lunges

50m Gorilla run or Bear Crawl

40 One-arm Kettlebell Snatches (1.5/1 pood) (20 each arm)

30 Burpees

20 Pull-ups

10 Handstand Push-ups

Post time to comments

Saturday, 17 March 2012

MP CrossFit, south Tulsa's #1 CrossFit

"Blackjack"
20 Push-ups (PU), 1 Sit-up (SU)
19 PU, 2 SU
18 PU, 3 SU
17 PU, 4 SU
16 PU, 5 SU
...and so on until
1 PU, 20 SU


For time


Post time to comments

Compare to: http://mpcrossfit.blogspot.com/2011/11/saturday-12-november-2011.html





CFE WOD:
Choose a Sport:
Run, Row, Bike, Swim

Run: 3 x (100m, rest*, 200m, rest, 400m, rest)
Row: 3 x (125m, rest, 250m, rest, 500m, rest)
Bike: 3 x (400m, rest, 800m, rest, 1 mile, rest)
Swim: 3 x (25m/y, rest, 50m/y, rest, 100m/y, rest)

*rest is equal to sprint interval


Post total sprint time to comments

Friday, 16 March 2012

MP CrossFit, south Tulsa's #1 CrossFit

CrossFit Games Workout 12 . 4

MEN - includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 12 minutes of:

150 Wall balls (20lbs to 10' target)

90 Double-unders

30 Muscle-ups

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:

150 Wall balls (14lbs to 9' target)

90 Double-unders

30 Muscle-ups

MASTERS MEN - includes Masters Men 55+
Complete as many rounds and reps as possible in 12 minutes of:

150 Wall balls (20lbs to 9' target)

90 Double-unders

30 Muscle-ups

MASTERS WOMEN - includes Masters Women 55+
Complete as many rounds and reps as possible in 12 minutes of:

150 Wall balls (10lbs to 9' target)

90 Double-unders

30 Muscle-ups

Post rounds and reps to comments

Thursday, 15 March 2012

MP CrossFit, premier CrossFit of south Tulsa

Rest Day

CFE WOD:
Choose a sport:
Run, Row, Bike, Swim

Run: 1200m, rest 4 min; 800m, rest 3 min; 400m, rest 2 min; 200m
Row: 1500m, rest 4 min; 1000m, rest 3 min; 500m, rest 2 min; 250m
Bike: 3 miles, rest 4 min: 2 miles, rest 3 min; 1 mile, rest 2 min; 800m
Swim: 300m, rest 4 min; 200m, rest 3 min; 100m, rest 2 min; 50m

Post sport and total sprint time to comments

Wednesday, 14 March 2012

MP CrossFit, south Tulsa's #1 CrossFit

"Erin's Daydream"

10 Chest-to-bar Pull-ups
15 Deadlifts (235/155)*
20 Kettlebell Swings (1.5/1 pood)*
Run 400m

3 rounds for time

*Masters 55+:

DL (145/95); KBS (1 pood/25 lbs)

Post time to comments

Compare to http://mpcrossfit.blogspot.com/2011/05/friday-20-may-2011.html

Tuesday, 13 March 2012

MP CrossFit, #1 CrossFit of south Tulsa

13-year old Ethan's first rips. Achieved from Rx toes-2-bar!

Squat or Split Snatch
3-rep max


Post max load to comments





CFE WOD:
Choose a sport:
Run, Row, Bike, or Swim

20 x 20 seconds on, 20 seconds off


Post total distance covered to comments