Wednesday, 29 February 2012

MP CrossFit, the premier CrossFit of south Tulsa

"The Masked Bandit"

The 0845 class is canceled for Wednesday.

"Jimmy has gone CRAZY"

Run 400m
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

Rest 5 minutes

Row 500m
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

For Time


Post seperate and combined times* to comments
Compare to http://mpcrossfit.blogspot.com/2010/02/friday-26-feburary-2010.html

*E.G. 4:25 Run + 5:13 Row = 9:38 Total (omit the 5 min rest)

Tuesday, 28 February 2012

MP CrossFit, #1 CrossFit of south Tulsa

Row 750m

7 rounds for time of:

7 Handstand Push-ups

14 Sit-ups (unanchored)

21 Double Unders

Row 750m

Post time to comments

CFE WOD:

Choose a sport:

Run, Row, Bike, or Swim

7 x 3 minutes on, 2 min off

Post total distance covered to comments

Monday, 27 February 2012

MP CrossFit, south Tulsa's premier 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/2011/06/friday-01-july-2011.html

Saturday, 25 February 2012

MP CrossFit, premier CrossFit of south Tulsa

Row 1500m

Rest 5 minutes

Run 800m

Rest 5 minutes

Row 500m

For time

Post total sprint time to comments

Compare to http://mpcrossfit.blogspot.com/2011/02/saturday-19-february-2011.html

Friday, 24 February 2012

MP CrossFit, south Tulsa's premier CrossFit

CrossFit Games Open WOD 12.1

Complete as many reps as possible in 7 minutes of:

BURPEES

Video for instructions and demo:

wmv:http://pd.crossfit.com/games/video/G2012_OPEN_Wk1_DemoStandarsBurp.wmv

mov:http://pd.crossfit.com/games/video/G2012_OPEN_Wk1_DemoStandarsBurp_SD.mov

Post completed reps to comments; and if you are registared and were judged, post to games website:http://games.crossfit.com/ for validation

Thursday, 23 February 2012

MP CrossFit, #1 CrossFit of south Tulsa

Rest Day

Skill Work:

Swim 1000m

Post time to comments

Wednesday, 22 February 2012

MP CrossFit, south Tulsa's #1 CrossFit

Run 600m

15 Squat Clean Thrusters (95/65)

5 rounds for time

Post time to comments

(WOD courtesy of http://www.crossfit.com/)

Tuesday, 21 February 2012

MP CrossFit, #1 CrossFit of south Tulsa

Snatch

3-rep max

Post max load to comments

Compare to http://mpcrossfit.blogspot.com/2011/03/tuesday-08-march-2011.html

CFE WOD:

Choose a sport:

Run, Row, Bike, or Swim

Run: 6 x 200m, rest 3 min

Row: 6 x 250m, rest 3 min

Bike: 6 x 800m, rest 3 min

Swim: 6 x 50m/yd, rest 3 min

Post sport and total sprint time to comments

Monday, 20 February 2012

MP CrossFit, south Tulsa's #1 CrossFit

"Running Burpees"

Run 200m

40 Burpees

Run 400m

30 Burpees

Run 600m

20 Burpees

Run 800m

10 Burpees

For Time


Post time to comments

Saturday, 18 February 2012

MP CrossFit, the #1 CrossFit of south Tulsa

5 rounds for time of:

Run 400m

21 Deadlifts (185/125)

Post time to comments

(WOD courtesy of http://www.crossfit.com/)

CFE WOD:

Choose a sport:

Run, Row, Bike, or Swim

Run: 3 x 1600m, rest time equal to sprint

Row: 3 x 2000m, rest time equal to sprint

Bike: 3 x 3 miles, rest time equal to sprint

Swim: 3 x 400m/yd, rest time equal to sprint

Post sport and total time to comments

Friday, 17 February 2012

MP CrossFit, south Tulsa's #1 CrossFit

"Coston"

25 Push-ups

25 Box Jumps (24/20")

25 Sit-ups

25 Sots Press (45/30)

25 Calories Rowed

25 Overhead Weighted Walking Lunges (45/25)

25 Pull-ups

25 Grasshoppers*

25 Supermans*

2 rounds for time

Post time to comments

*Notes:

Grasshoppers, see video description: http://mpcrossfit.blogspot.com/2011/12/wednesday-14-december-2011.html

Supermans, see description: http://mpcrossfit.blogspot.com/2011/12/friday-23-december-2011.html

Thursday, 16 February 2012

Rest day

CFE WOD:

Choose one:

Row, Run, Bike, or Swim

7 x 4 minutes on, 3 minutes off

Post total distance covered to comments

Wednesday, 15 February 2012

MP CrossFit, south Tulsa's #1 CrossFit

"Unworthy"

Squats:
80-40-20-40-80
Kettlebell Swings (1.5/1 pood):
40-20-10-20-40
Pull-ups:
20-10-05-10-20

For Time

Post time to comments

Compare to http://mpcrossfit.blogspot.com/2010/08/wednesday-18-august-2010.html

Tuesday, 14 February 2012

MP CrossFit, #1 CrossFit of south Tulsa

"Randy"

75 Power Snatch (75/50)

For Time

Post time to comments

Compare to http://mpcrossfit.blogspot.com/2010/12/tuesday-07-december-2010.html

CFE WOD:

Choose a sport:

Run, Row, Bike, or Swim

Run: 2 x 1 mile @ 90% race pace

Row: 2 x 2000m @ 90% race pace

Bike: 2 x 3 miles @ 90% race pace

Swim: 2 x 400m @ 90% race pace

Post sport and total time to comments