Maximum Performance CrossFit

Saturday, 18 February 2012

2012-02-17T23:17:00.003-06:00

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

2012-02-16T21:25:00.005-06:00

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

2012-02-16T15:54:00.003-06:00

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

2012-02-14T21:25:00.003-06:00

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

2012-02-13T19:58:00.004-06:00

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

Monday, 13 February 2012

2012-02-12T22:13:00.003-06:00

MP CrossFit, The CrossFit of south Tulsa!

Pick one:

"Rooster"

10 Burpees

20 Double Unders

10 rounds for time

Compare to http://mpcrossfit.blogspot.com/2011/11/tuesday-15-november-2011.html

Row 5K

For Time

Post choice and time to comments

Saturday, 11 February 2012

2012-02-10T22:14:00.004-06:00

MP CrossFit, the CrossFit of south Tulsa

300 Double Unders

For Time

Post time to comments

Compare to http://mpcrossfit.blogspot.com/2011/10/tuesday-04-october-2011.html

CFE WOD:

Choose one:

Run, Row, Bike, or Swim

3 x 5 min on, 2 min off

Post time to comments

Friday, 10 February 2012

2012-02-09T22:03:00.003-06:00

MP CrossFit, south Tulsa's #1 CrossFit

"Riddick"

1000m Row
100 Sledge Swings (10/8)
75 Push-ups
50 Kettlebell Swings (1 pood)
25 Pull-ups
...now reverse it!

For Time

Post time to comments

Compare to http://mpcrossfit.blogspot.com/2011/03/wednesday-02-march-2011.html

Thursday, 10 February 2012

2012-02-09T08:53:00.004-06:00

MP CrossFit, south Tulsa's #1 CrossFit

Rest Day

Skill Work:

Choose any lift, and do a 5-rep max

Choose any gymnastics skill, and work on it accordingly

(i.e. max rep in a specified time, max rep unbroken, max hold, etc.)

Post choice and result to comments

Wednesday, 08 February 2012

2012-02-07T20:11:00.003-06:00

MP CrossFit, the CrossFit of south Tulsa

"JT"

21-15-9 rep rounds of:

Handstand Push-ups
Ring Dips
Push-ups

For Time

Post time to comments

Compare to http://mpcrossfit.blogspot.com/2011/10/wednesday-12-october-2011.html

Tuesday, 07 February 2012

2012-02-06T21:35:00.003-06:00

MP CrossFit, #1 CrossFit of south Tulsa

Clean & Jerk

3-rep max

Post max load to comments

CFE WOD:

Choose a sport:

Run, Row, Bike, or Swim

Run: 5 x 400m, rest 3 minutes

Row: 5 x 500m, rest 3 minutes

Bike: 5 x 1 mile, rest3 minutes

Swim: 5 x 100m/yd, rest 3 minutes

Post sport and sprint time to comments

Monday, 06 February 2012

2012-02-05T21:55:00.002-06:00

MP CrossFit, south Tulsa's #1 CrossFit

"Jackie"

Row 1000m
50 Thrusters (45/30)
30 Pull-ups

For Time

Post time to comments

Compare to http://mpcrossfit.blogspot.com/2011/10/monday-24-october-2011.html

Saturday, 04 February 2012

2012-02-03T22:31:00.004-06:00

MP CrossFit, #1 CrossFit of south Tulsa

"McMahon"

AMRAP in 8 minutes of:

8 Power Cleans (135/95)

12 Box Jumps (20")

16 Kettlebell Swings (1.5/1 pood)

...then

Row for max distance in 8 minutes

Post completed rounds, extra reps, and meters rowed to comments

CFE WOD:

Choose a sport:

Run, Bike, Swim, or Row

2 x 10 minute TT (time trial), rest 5 minutes

Post distance covered in each TT to comments

Friday, 03 February 2012

2012-02-02T21:41:00.003-06:00

MP CrossFit, #1 CrossFit of south Tulsa

"Biz"

25 Pull-ups
50 Double Unders
75 Sit-ups
100 Walking Lunges
75 Sit-ups
50 Burpees
25 Pull-ups

For Time

Post time to comments

Compare to http://mpcrossfit.blogspot.com/2011/09/friday-16-september-2011.html

Thursday, 02 February 2012

2012-02-01T20:03:00.003-06:00

MP CrossFit, south Tulsa's #1 CrossFit

Rest Day

CFE WOD:

Choose a sport:

Run, Row, Bike, or Swim

10 x 45 sec work, 45 sec rest

Post distance covered to comments

Wednesday, 01 Febuary 2012

2012-01-31T20:10:00.007-06:00

MP CrossFit, south Tulsa's #1 CrossFit The 0630 and 0845 classes are canceled for tomorrow due to Coach's illness.

0530, 1200, and 1730 classes are still meeting.

For Time

Run 400m
25 Sit-ups
25 Squats

5 rounds

Post time to comments
Compare to http://mpcrossfit.blogspot.com/2011/11/monday-14-november-2011.html

Tuesday, 31 January 2012

2012-01-30T21:05:00.003-06:00

MP CrossFit, the CrossFit of south Tulsa

"Jump Everybody Jump"

200 Singles
150 SpeedSkips
100 Double Unders
150 Speed Skips
200 Singles

For Time

Post time to comments

Compare to 02 AUG 11

Monday, 30 January 2012

2012-01-29T19:14:00.005-06:00

MP CrossFit, #1 CrossFit of south Tulsa

Partner WOD

As a team, row 1000m, 15 strokes at a time. While one partner is rowing, the other does 10 burpees.

...then

AMRAP in 15 minutes

Run 200m

7 Box Jumps (24/20")

7 Pull-ups

One partner at a time does a round, the other partner rest. The partner that finished on burpees, works first.

Post time, total number of burpees, completed rounds and extra reps to comments

Saturday, 28 January 2012

2012-01-27T21:56:00.003-06:00

MP CrossFit, south Tulsa's #1 CrossFit

"Annie"

50-40-30-20-10 rep rounds of:

Double Unders
Sit-ups

For Time

Post time to comments

Compare to 17 SEP 11

Friday, 27 January 2012

2012-01-26T22:12:00.005-06:00

MP CrossFit, #1 CrossFit of south Tulsa

"Put a little love in it"

21-15-9 rep rounds of:

Push-ups
Kettlebell Swings (1.5/1 pood)
Knees-to-Elbows
Overhead Squats (65/45)
Box Jumps (24/20)
Pull-ups
Wall-Ball Shots @ 10ft (20/12)
Run 400m
*At the end of each round, run 400m

Post time to comments

Compare to 11 APR 11

Thursday, 26 January 2012

2012-01-25T21:51:00.003-06:00

MP CrossFit, #1 CrossFit of south Tulsa

Rest Day

CFE Work:

Choose a sport:

Row, Run, Bike, or Swim

20 x 20 seconds on, 2 sec off

Post sport and sprint distance to comments

Wednesday, 25 January 2012

2012-01-24T21:27:00.003-06:00

MP CrossFit, #1 CrossFit of south Tulsa

For Time

10 Burpee Box Jumps (20")

10 Sit-ups (unanchored)

10 Rounds

Post time to comments

Tuesday, 24 January 2012

2012-01-23T19:53:00.003-06:00

MP CrossFit, south Tulsa's #1 CrossFit

For Time

Run 1600m or Row 2000m

Rest 4 minutes

Run 1200m or Row 1500m

Rest 3 minutes

Run 800m or Row 1000m

Rest 2 minutes

Run 400m or Row 500m

Rest 1 minute

Run 200m or Row 250m

Post time for each interval to comments

Monday, 23 January 2012

2012-01-22T21:28:00.006-06:00

MP CrossFit, #1 CrossFit of south Tulsa

"I am that AWESOME"

2 Muscle-up*

30 Overhead Squats (65/45)

4 Muscle-up

500m Row

6 Muscle-up

70 Sit-ups

8 Muscle-up

90 Double Unders

10 Muscle-up

For Time

Post time to comments

*Note:

Modification for 1 Muscle-up = 3 pull-ups & 3 ring dips

Saturday, 21 January 2012

2012-01-20T22:01:00.004-06:00

MP CrossFit, #1 CrossFit of south Tulsa

For Time

12 Wall-Ball Shots @ 10ft (20/12)

12 Toes-2-Bar

5 rounds

Post time to comments

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

CFE WOD:

Choose a sport:

Run, Row, Bike, or Swim

Run: 3 x 800m, rest 4 min

Row: 3 x 750m, rest 4 min

Bike: 3 x 1 mile, rest 4 min

Swim: 3 x 100m, rest 4 min

Post sport and sprint time to comments

Friday, 20 January 2012

2012-01-19T21:38:00.003-06:00

MP CrossFit, south Tulsa's #1 CrossFit

21-15-9 rep rounds of:

Handstand Push-ups

Overhead Squats (95/65)

Burpees

For Time

Post time to comments

Thursday, 19 January 2013

2012-01-18T22:23:00.003-06:00

MP CrossFit, South Tulsa's #1 CrossFit

Rest Day

Skill/CFE WOD:

Swim 1000m

Row 3000m

Post sport and time to comments

Wednesday, 18 January 2012

2012-01-17T21:36:00.003-06:00

MP CrossFit, South Tulsa's #1 CrossFit

For Time

21 Calories Rowed

18 Box Jumps (24/20)

15 Army Rowers*

12 Walking Lunges (each leg)

9 Up-Downs**

4 rounds

Post time to comments

NOTES:

*Rowers: http://basictraining.stack.com/2011/08/30/army-rower/

**Up-Downs: http://media.crossfit.com/cf-video/CrossFit_WOD111026_CFMaxim.wmv

Tuesday, 17January 2012

2012-01-16T21:12:00.003-06:00

MP CrossFit, The CrossFit of South Tulsa

Complete as many reps in 10 minutes of:

Kettlebell Snatch (1.5/1 pood)

Post max reps to comments

CFE WOD:

Run or Row

6 x 400m, rest equal time of sprint

Post sprint time to comments

Monday, 16 January 2012

2012-01-15T22:31:00.004-06:00

MP CrossFit, CrossFit of South Tulsa

"I have a Dream"

100 Single Jump rope

75 Knee Push-ups

100 Single Jump rope

25 Burpees

50 Jumping Pull-ups

25 Burpees

100 Single Jump rope

75 Sit-ups

100 Single Jump rope

For Time

Post time to comments

Saturday, 14 January 2012

2012-01-13T22:25:00.003-06:00

MP CrossFit, The CrossFit of south Tulsa
For Time

30 Calories Rowed

40 Sit-ups

30 Double Unders

4 rounds

CFE WOD:

Choose a sport:

Run, Row, Bike, or Swim

10 x 40 sec, 20 sec rest

Post sport and total distance covered

Friday, 13 January 2012

2012-01-12T21:07:00.004-06:00

MP CrossFit, The CrossFit of south Tulsa

"300"

25 Pull-ups

50 Deadlifts (135/95)

50 Push-up

50 Box Jumps (20")

50 Kettlebell Swing (1.5/1 pood)

50 Thrusters (65/45)

25 Pull-ups

For Time

Post time to comments

Compare to 20 JUL 11

Thursday, 12 January 2012

2012-01-11T21:23:00.004-06:00

MP CrossFit, The CrossFit of south Tulsa

REMINDER: No 0515 class Thursday morning

Rest Day

Skill Work:

Swim, Bike, Run,or Row

Max distance covered in 12 minutes

Post distance covered to comments

Wednesday, 11 January 2012

2012-01-10T22:10:00.004-06:00

MP CrossFit, The CrossFit of south Tulsa

"Lola"

30 Double Unders

20 Knees-2-Elbows

10 Handstand Push-ups

5 rounds for time

Post time to comments

Compare to 08 OCT 11

Tuesday, 10 January 2012

2012-01-09T21:24:00.003-06:00

150 Burpees

For Time

Post time to comments

Compare to 06 JAN 09

CFE WOD

Choose one combination:

Run 1 mile, swim 300m

Swim 300m, Bike 5 miles

Bike 5 miles, Run 1 mile

Post choice and time to comments

Monday, 09 January 2012

2012-01-08T22:30:00.004-06:00

MP CrossFit, The CrossFit of south Tulsa

Part 1:

Rowing "Helen"

Row 500m

21 Kettlebell Swings (1.5/1 pood)

12 Pull-ups

3 rounds

...rest 2 minutes

Part 2:

5 Handstand Push-ups

10 Ground to Overhead (75/50)

50 Double Unders

3 rounds

For Time

Post time to comments

Note:

Complete both parts for a total time

Saturday, 07 January 2012

2012-01-06T21:50:00.007-06:00

MP CrossFit, The CrossFit of South Tulsa!

"Isabel"

30 Snatches (135/95)

For Time

Post time to comments

Compare to 07 JAN 10

Isabel-off Josh Everett vs. Dave Lipson:

http://www.youtube.com/watch?v=7Z0QJYozar0&feature=relmfu

CFE WOD

Swim 200m

Bike 4 miles

Run 1 mile

For Time

Post time to comments

Friday, 06 January 2012

2012-01-05T21:45:00.004-06:00

MP CrossFit, The CrossFit of South Tulsa

"Goodbye 2011, Hello 2012"

Partner WOD

Complete as many rounds as possible in 20 minutes of:

20 Weighted Lunges (45/25)

11 Pull-ups

20 Double Unders

11 Knees-2-Elbows or Toes-2-Bar

200m Run

Upon completion of the AMRAP, team up with another partner group and row 2012m (equal work)

Note:

Partners alternate exercises. I.E. Partner A does lunges, B does Pull-ups, A does DU's, B does K2E/T2B, A does run, and then B does lunges, ...etc.

Post number of completed rounds and extra reps for AMRAP and row time to comments
(WOD courtesy of www.crossfitsantacruzcentral.com)

Thursday, 05 January 2012

2012-01-04T19:47:00.005-06:00

MP CrossFit, The CrossFit of south Tulsa Reminder: There will not be a 0515 class Thursday morning

Rest Day

Focus Work:
CFE WOD:
Choose a sport:

Run: 10 x 200m, hold splits to 2-3 seconds, rest 2 min
Row: 10x 250m, hold splits to 2-3 seconds, rest 2 min
Bike: 10 x 400m, hold splits to 2-3 seconds, rest 2 min
Swim: 10 x 25m/yd, hold splits to 2-3 seconds, rest 2 min

Post sport and sprint time to comments

Wednesday, 04 January 2012

2012-01-03T21:42:00.004-06:00

MP CrossFit, South Tulsa's CrossFit

For Time

5 Chest-2-Bar Pull-ups

7 Thrusters (115/75)

35 Double Unders

5 rounds

Post time to comments

Tuesday, 03 January 2012

2012-01-02T19:36:00.007-06:00

MP CrossFit, South Tulsa's CrossFit!

Sots Press

3-rep max

Post max load to comments

CFE WOD:

Choose a Sport:

Run, Row, Bike, Swim

Run: 2 x 1 mile, rest equal to sprint time

Row: 2 x 2000m, rest equal to sprint time

Bike: 2 x 5 miles, rest equal to sprint time

Swim: 2 x 400m/yd, rest equal to sprint time

Post sport and time to comments

Monday, 02 January 2012

2012-01-01T21:33:00.003-06:00

For Score*

Row 500m (for calories)
Rest 4 minutes
Max rep Handstand Push-ups
Rest 4 minutes
Max rep Speed Skips in 3 minutes
Rest 4 minutes
Max rep Burpees in 5 minutes

*Total all reps and calories for score

Post score to comments

Compare to 03 JAN 11

Saturday, 31 December 2011

2011-12-30T22:33:00.004-06:00

For Time

400m Run

35 Squats

30 Sit-ups

25 Push-ups

20 Pull-ups

2 rounds

Or, if you missed Friday's WOD:

"Resolution"

500m Row

10 Deadlifts (245/165)

20 Overhead Squats (65/45)

20 Kettlebell Swings (1.5/1 pood)

10 Handstand Push-ups

5 rounds for time

Post time and WOD choice to comments

Friday, 30 December 2011

2011-12-29T21:37:00.002-06:00

"Resolution"

500m Row
10 Deadlifts (245/165)
20 Overhead Squats (65/45)
20 Kettlebell Swings (1.5/1 pood)
10 Handstand Push-ups

5 rounds for time

Post time to comments

Compare to 31 DEC 10

Thursday, 29 December 2011

2011-12-28T22:00:00.003-06:00

There will be no 0515 class.

Please perform one of the sprint drills.

Rest Day

Focus Work:

Run: 4 x 200m, rest 2 min
Row: 4 x 250m, rest 2 min
Bike: 4 x 600m, rest 2 min
Swim: 4 x 50m/yd, rest 2 min

Post sport and time to comments

Wednesday, 28 December 2011

2011-12-27T21:57:00.006-06:00

"Verynice"

15 Toes-2-Bar

30 Box Jumps (30/24")

45 Hollow Rocks

60 Jump rope Singles

...now reverse it!

For Time

Post time to comments

Hollow Rock:

wmv:http://media.crossfit.com/cf-video/CrossFitTucker_HollowRock.wmv

mov:http://media.crossfit.com/cf-video/CrossFitTucker_HollowRock.mov

Tuesday, 27 December 2011

2011-12-26T22:26:00.004-06:00

21-15-9 rep rounds of:

Squat Cleans (135/95)

Pull-ups

For Time

Post time to comments

CFE WOD:

Choose a sport:

Run, Row, Bike, or Swim

Run: 4 x 800m, rest 4 min

Row: 4x 1000m, rest 4 min

Bike: 4 x 2 miles, rest 4 min

Swim: 4 x 200m/yd, rest 4 min

Post sprint time to comments

Monday, 26 December 2011

2011-12-25T20:51:00.002-06:00

For Time

21 Sit-ups (unanchored)
15 Box Jumps (24/20")
9 Strict Pull-ups
15 Burpees
21 Calories Rowed

3 rounds

Post time to comments

Compare to 27 DEC 10

Saturday, 24 December 2011

2011-12-23T21:52:00.006-06:00

Reminder: Class is canceled on Saturday, 24 December 2011.

Class times for Monday, 26 December are: 0800 & 0900 only.

MERRY CHRISTMAS TO ALL!!

Run 800m

Row 1000m

3 rounds for time

Post time to comments

Friday, 23 December 2011

2011-12-22T19:18:00.005-06:00

Reminder: class times for Friday are normal. Saturday class is cancelled.

"Merry Christmas"

10 Handstand Push-ups

20 Pull-ups

30 Supermans*

40 Kettlebell Swings (1.5/1 pood)

50 Box Jumps (20")

100 Double Unders

50 Walking Lunges

40 Knees to Elbows

30 Wall-Ball Shots @ 10ft (20/12)

20 Burpees

10 Ring Dips

For Time

Post time to comments

Compare to 24 DEC 10

*To properly do a Superman, lay prone on your stomach with your arms and legs fully extended. Simultaneously raise your arms and legs, arching your body. Hold in place for 1 second and release. Repeat 29 more times.

Thursday, 22 December 2011

2011-12-21T22:39:00.002-06:00

Rest Day

Focus Work:

Row or Run 5K

Post time to comments

Wednesday, 21 December 2011

2011-12-20T21:41:00.003-06:00

"Help me Rhonda"

40 Sit-ups (unanchored)

30 Calories Rowed

20 Push-ups

10 Pull-ups

7 rounds for time

Post time to comments

Tuesday, 20 December 2011

2011-12-19T22:54:00.004-06:00

"Jeremy"

21-15-9 rep rounds of:

Overhead Squats (95/65)

Burpees

For Time

Post time to comments

Compare to 21 DEC 10

CFE WOD:

Choose a sport:

Run, Row, Bike, or Swim

Run: 7 x 200m, rest 2 min

Row: 7 x 250m, rest 2 min

Bike: 7 x 800m, rest 2 min

Swim: 50m/yd, rest 2 min

Post sport a total sprint time to comments

Monday, 19 December 2011

2011-12-18T19:22:00.003-06:00

"Nasty Girls"

50 Squats

7 Muscle-ups

10 Hang Power Cleans (135/95)

3 rounds for time

Post time to comments

Compare to 20 DEC 10

Saturday, 17 December 2011

2011-12-16T22:47:00.004-06:00

Part I:

Pair up with a partner. Ten pulls on the rower for distance, each pull initiated once meters stop accumulating on the computer from the previous pull. Then race your partner, each rowing the distance that the partner pulled in the beginning.

Part II:

Six minute running clock-

Run 200 meters, then with the remaining time, AMRAP: 20 double unders/max reps push ups/max reps ring rows. For the push ups and ring rows, one partner will start on each movement. You get as many reps as you can but can only continue as long as your partner is doing reps or holding a push up or ring row plank. Score is total team number of push up and ring row reps.

Rest three minutes, switch movement, and repeat.

Part III:

Repeat Part I

Post team totals and score to comments

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

Friday, 16 December 2011

2011-12-15T20:39:00.004-06:00

20-15-10-5 rep rounds of:

Burpees

Pull-ups

Kettlebell Swings (2/1.5 pood)

...then row 500m*

Post time to comments

Compare to 17 DEC 10

*500m row is only after the last KB swing of the '5' round. Row only once, ALL OUT!

Thursday, 15 December 2011

2011-12-14T19:36:00.002-06:00

Rest Day

Focus WOD:

Run 400m

Rest 2 minutes

8 rounds

Post time to comments

Wednesday, 14 December 2011

2011-12-13T20:26:00.003-06:00

Complete as many rounds as possible in 20 minutes of:

3 Wall-climbs

10 Up-downs

5 Paralette pass-throughs (forward + back = 1)

10 Grasshoppers (right + left= 1)

Post total number of rounds and extra reps to comments

(WOD courtesy of Crossfit.com)

Video of WOD can be see at:

wmv: http://media.crossfit.com/cf-video/CrossFit_WOD111026_CFMaxim.wmv

mov: http://media.crossfit.com/cf-video/CrossFit_WOD111026_CFMaxim.mov

Modifications will be available :)

Tuesday, 13 December 2011

2011-12-12T19:37:00.002-06:00

For Time

50-40-30-20-10 Calories Rowed

10-20-30-40-50 Double Unders

Post time to comments

CFE WOD:

Choose a sport:

Run, Row, Bike, Swim

10 x 1 min on, 1 min off

ALL OUT EFFORTS!!!

Post sport and distance covered to comments

Monday, 12 December 2011

2011-12-11T22:19:00.003-06:00

"Do your arms hurt?"

15 Pull-ups

100 Push-ups

5 minutes of planks*

15 Pull-ups

For Time

Post time to comments

(WOD courtesy of Christian Stiechen, age 15)

*No longer than 30 sec of rest, and no less than 30 seconds of work at a time

Also note that this week we will be working on proper push-up form!!!

Saturday, 10 December 2011

2011-12-09T20:34:00.003-06:00

Run 800m or Row 1000m

...then

Complete AMRAP of Deadlifts (225/150)

7 minute time cap

Post time of Run/Row and number of reps to comments

Friday, 09 December 2011

2011-12-08T21:54:00.005-06:00

For Time

50 Squats

5 Wall-2-Walls*

50 Sit-ups

5 Wall-2-Walls

25 Pull-ups

5 Wall-2-Walls

50 Double Unders

5 Wall-2-Walls

50 Push-ups

5 Wall-2-Walls

2 rounds

Post time to comments

Similar to 15 DEC 10

*Wall-2-Walls are from one side of the room to the other (15m each leg, 75m total)

Thursday, 08 December 2011

2011-12-07T21:34:00.003-06:00

Rest Day

Focus Work:

With a continuously running clock, do 1 pull-up every minute on the minute. I.E. on minute 1, do 1 pull-up; minute 2, do 2 pull-ups; minute 3, do 3 pull-ups; etc. Continue until you can no longer complete the number of pull-ups required in the given minute.

Post last successfully completed minute to comments

Wednesday, 07 December 2011

2011-12-06T21:55:00.003-06:00

Rowing "Wood"

Row 500m

10 Burpee Box Jumps (24/20")

10 Sumo-deadlift High-pull (95/65)

10 Thrusters (95/65)

Rest 1 minute

5 rounds for time

Post time to comments

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

Tuesday, 06 December 2011

2011-12-05T20:32:00.003-06:00

Sprint 400m

50 Sit-ups

4 rounds for time

Post time to comments

CFE WOD:

Choose a sport:

Run, Row, Bike, Swim

30 minutes max distance

Post total distance to comments

Monday, 05 December 2011

2011-12-04T21:33:00.003-06:00

21-15-9 rep rounds of:

Power Cleans (135/95)

Burpee Pull-ups

For Time

Post time to comments

Saturday, 03 December 2011

2011-12-02T21:52:00.005-06:00

"Double SQ"

10 Double Unders (DU)

10 Squats (SQ)

20 DU

20 SQ

30 DU

30 SQ

40 DU

40 SQ

...now reverse it!

For Time

Post time to comments

CFE WOD:

Choose a sport:

Run, Row, Bike, or Swim

Max Effort for: 60 sec, rest*, 90 sec, rest, 2 min, rest, 3 min, rest, 4 min, rest, ...back down

*Rest is equal to sprint time

Post sport and total distance covered to comments

Friday, 02 December 2011

2011-12-01T18:17:00.006-06:00

"Harm"

40 Handstand Push-ups

40 Weighted Walking Lunges (45/35)

40 Pull-ups

40 V-ups

40 Box Jumps (24/20)

40 Calories Rowed

40 Kettlebell Swings (1.5/1 pood)

40 Burpees

For Time

Post time to comments

Thursday, 01 December 2011

2011-11-30T20:24:00.002-06:00

Rest Day

Focus Work:

Pick one Skill and one Lift (3-rep max)

Post choices and results to comments

Wednesday, 30 November 2011

2011-11-29T20:25:00.002-06:00

30 Double Unders

25 Toes-2-Bar

20 Thrusters (65/45)

15 Pull-ups

Row 250m

3 rounds for time

Post time to comments

Compare/Similar to 27 NOV 09

Tuesday, 29 November 2011

2011-11-28T19:23:00.003-06:00

Snatch Balance

1-rep max

Post max load to comments

Snatch Balance video:

wmv:http://media.crossfit.com/cf-video/CrossFit_SnatchBalance.wmv

mov:http://media.crossfit.com/cf-video/CrossFit_SnatchBalance.mov

Notice how the lifter does multiple "warm-up" rounds before even starting 1-rep attempts. He started with 45lbs and ended up getting to 185, with no big jumps.

CFE WOD:

Choose a sport:

Run, Row, Bike, or Swim

Run: 4 x 400m, rest 4 min

Row: 4 x 500m, rest 4 min

Bike: 4 x 1200m, rest 4 min

Swim: 4 x 75m/y, rest 4 min

Post sport and total sprint time to comments

Monday, 28 November 2011

2011-11-27T22:24:00.003-06:00

Complete as many rounds as possible in 15 minutes:

20 meters of Burpee Broad Jumps

10 Squat Snatches (95/65)

Post total number of rounds and extra reps to comments

Saturday, 26 November 2011

2011-11-25T21:44:00.003-06:00

"In and Out"

1-minute work at each station,

30 seconds of rest between

Double Unders

Tire "In and Outs" (20/16")

Knees-2-Elbows

SOTS Press (45/30)

3 rounds for score

Post score to comments

Notes:

"Tire 'In and Outs'" are when a tire is laid down, you jump "In" and then jump "Out". For score, add each exercise, all three rounds, together. If you do singles in place of double unders, divide total number of singles by three for scoring purposes.

Thursday, 25 November 2011

2011-11-24T21:24:00.003-06:00

"Thanksgiving WOD"

3-person team

150 Pull-ups

60 Tire Flips (210/180)

300 Sledge Swings (10/8)*

3-50m Wall Ball throws (20/12)**

Row 3000m***

For Time

Post time to comments

Compare to 26 NOV 10

Notes:

All members perform equal work. Numbers listed are team totals, not individual amounts.

*Before starting the WB throws, all members must have completed 100 Burpees. These can be performed while other team members are performing WOD exercises.

**WB throws: Team Member (TM) 1 throws the ball, TM 2 picks it up and throws from where the ball landed not rolled, TM 3 picks it up and repeats. This continues until 50m is reached, at this point TM 1 picks up ball and runs it back to beginning. TM 2 then starts the throws over, and the process is repeated. TM 2 runs ball back to start. Repeat again with TM 3 running the ball back.

***TM's row 500m each and switch until 3000m is completed.

Wednesday, 23 November 2011

2011-11-22T19:21:00.003-06:00

Partner WOD week

"JW"

Part 1:

75 Sit-ups

500m Row

25 Box Jumps(24/20)*

Part 2:

15 Deadlifts (315/205)

30 Burpees

15 Power Cleans (135/95)

Part 3:

100 Pull-ups

200 Squats

300 Double Unders

For Time

Partner 'A' starts on Part 1, while 'B' starts on Part 2. Both start at same time. Once both have finished with their part, they switch. No rest between parts, other than if one partner gets done before the other.

After both partners have completed both parts 1 & 2, they move to Part 3 as a team. Part 3 requires equal work by both partners. Only one working at a time. Each exercise must be completed before moving to next.

Post time to comments

Tuesday, 22 November 2011

2011-11-21T20:22:00.002-06:00

"Pair it up"

5000m Row*

50 Handstand Push-up

For Time

*Each partner must do equal work, and rotate each 500m.

Post time to comments

Monday, 21 November 2011

2011-11-20T22:41:00.005-06:00

"Partners A & B"

A: 10 Weighted Lunges (35/20)

B: AMRAP 1-arm Kettlebell Swings, right arm (35/20)

A: 5 Box Jumps (30/24)

B: AMRAP 1-arm Kettlebell Swings, left arm (35/20)

A: 10 Burpees

B: AMRAP Sumo-Deadlift High-Pull w/ Kettlebell

A: 15 Hang Cleans (45/30)

B: AMRAP Kettlebell Swings (35/20)

Rest 1 minute (Partner B totals all reps, then multiplies by 10)

A: Rows the calculated number of B's reps

B: AMRAP of 10 Double Unders, 10 Abmat Sit-ups

Rest 2 minutes

...Now switch roles!!

2 rounds for time

Post total time and number of reps completed as the "B" partner to comments

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

Note:

No rest between the first 4 exercises. The first rest period is the 1-min rest prior to the row.

Saturday, 19 November 2011

2011-11-18T22:45:00.003-06:00

Rowing "Helen"

Row 500m

21 Kettlebell Swings (1.5/1 pood)

12 Pull-ups

3 rounds for time

Post time to comments

CFE WOD:

Choose a sport:

Run, Row, Bike, or Swim

10 x 1 minute on, 1 minute off

Post sport and total sprint time to comments

Friday, 18 November 2011

2011-11-17T21:15:00.003-06:00

"Bear's Baby Brother"

Complete 5 rounds of 5 cycles of:

Power Clean (120/80)

Front Squat

Push Press

Back Squat

Push Press

For Time

Post time to comments

NOTE:

Resting the bar on the ground is only authorized between rounds, not during cycles. If unauthorized rest occurs, that cycle does not count. Resting while bar is not on the ground is authorized, i.e. on the shoulders, in the rack position, on the legs, etc.

Each exercise is it's own specific exercise. Do not clean into the front squat; rather, pwr clean, open hips at top, then do front squat. Followed by push press, set on shoulders, back squat, open hips at top, push press, and then back to ground. That is one cycle. Repeat 4 more times equals 1 round.

Thursday, 17 November 2011

2011-11-16T19:18:00.002-06:00

Rest Day

Skill Work:

Pick one:

Deadlifts

5 rep max

25 Sit-ups

25 Push-ups

4 roounds for time

Post time or load to comments

Compare to 18 JAN 11

Wednesday, 16 November 2011

2011-11-15T21:46:00.005-06:00

"Terrible 30's"

30 Calories Rowed

30 Box Jumps (20")

30 Sit-ups

30 Handstand Push-ups

30 Chest-2-Bar Pull-ups

30 Sit-ups

30 Walking Lunges w/ plate overhead (45/25)

30 Ring Dips

30 Calories Rowed

30 Burpees

For Time

Post time to comments

NOTE:

We will be starting in heats. First heat will start 15 minutes after class starts.

Tuesday, 15 November 2011

2011-11-14T22:42:00.003-06:00

"Rooster"

10 Burpees

20 Double Unders

10 rounds for time

Post time to comments

Compare to 03 SEP 11

Monday, 14 November 2011

2011-11-13T17:15:00.002-06:00

For Time

Run 400m

25 Sit-ups

25 Squats

5 rounds

Post time to comments

Saturday, 12 November 2011

2011-11-12T06:08:00.004-06:00

"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

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)

Post total sprint time to comments

NOTE:

Each rest should equal the previous interval.

I.E. run 100m in 20 sec, rest 20 sec, 200m in 42 sec, rest 42 sec, and so on.

Friday, 11 November 2011

2011-11-10T22:04:00.004-06:00

Pray for our troops in harm's way.

Enjoying our freedom on this Veteran's Day

"Wittman"

15 Kettlebell Swings (1.5/1 pood)
15 Power Cleans (95/65)
15 Box Jumps (24/20")

7 rounds for time

Post time to comments

Compare to 11 FEB 11

Thursday, 10 November 2011

2011-11-09T23:13:00.002-06:00

Rest Day

Skill Work:

100 Pull-ups

For Time

Post time to comments

Compare to 28 JUL 11

Wednesday, 09 November 2011

2011-11-08T21:12:00.002-06:00

"Kelly"

Run 400m

30 Box Jumps (24/20")

30 Wall-Ball Shots (20/12)

5 rounds for time

Post time to comments

Compare to 09 MAY 11

Tuesday, 08 November 2011

2011-11-07T22:08:00.002-06:00

100 Overhead Squats (95/65)

For Time

Post time to comments

CFE WOD:

Choose a sport:

Run, Row, Bike, or Swim

10 x 60 sec on, 2 min rest

Post total sprint time to comments

Monday, 07 November 2011

2011-11-06T23:23:00.002-06:00

"Baseline"

500m Row

40 Squats

30 Sit-ups

20 Push-ups

10 Pull-ups

For Time

Post time to comments

Compare to 21 MAY 11

Saturday, 05 November 2011

2011-11-04T21:49:00.002-05:00

For Time

Row 500m

10 Burpees

Run 440m

15 Burpees

Row 250m

20 Burpees

Run 125m

25 Burpees

2 rounds

Post time to comments

Note:

440m on HZ track is 3 laps

125m on HZ track is 1 lap

REMINDER:

No Class Saturday morning.

Friday, 04 November 2011

2011-11-03T21:12:00.004-05:00

Complete AMRAP in 25 minutes of:

10 Handstand Push-ups

20 Toes-2-Bar

30 Box Jumps (24/20")

Post number of completed rounds and extra reps to comments

Thursday, 03 November 2011

2011-11-02T21:12:00.002-05:00

Rest Day

CFE WOD:

Choose a sport:

Run, Row, Bike, Swim

Run: 20 x 200m, rest 2 min

Row: 20 x 250, rest 2 min

Bike: 20 x 800m, rest 2 min

Swim: 20 x 50yd, rest 2 min

Post sport and sprint time to comments

0515 class will be doing the swim version

Wednesday, 02 November 2011

2011-11-01T22:07:00.002-05:00

For Time

30 Double Unders

25 Knees-2-Elbows

15 Pull-ups

10 Overhead Squats (115/75)

Run 400m

4 rounds

Post time to comments

Compare to 05 AUG 11

Tuesday, 01 November 2011

2011-10-31T19:39:00.003-05:00

For Time

25 SQ Ball Cleans (20/12)

50 Double Unders

3 rounds

Post time to comments

CFE WOD:

Choose a sport:

Run, Row, Bike, or Swim

Run: 2 miles

Row: 4000m

Bike: 6 miles

Swim: 800m

Post sport and time to comments

Monday, 31 October 2011

2011-10-30T20:01:00.002-05:00

1 minute max rep Pull-ups

Rest 1 minute

1 minute max rep Burpees

Rest 1 minute

1 minute max rep Sit-ups

Rest 1 minute

1 minute calories Rowed

Rest 1 minute

3 rounds for score

Post score to comments

Saturday, 29 October 2011

2011-10-28T22:03:00.002-05:00

Run 15K

Post time to comments

Good luck to the MP'ers running the Tulsa Run

NOTE:

Class will be at 0830, bring a swimsuit

Friday, 28 October 2011

2011-10-27T21:54:00.002-05:00

21-15-9 rep rounds of:

Overhead Squats (95/65)
Box Jumps (30/24")

Run 400m at the beginning of each round

For Time

Post time to comments
Compare to 11 OCT 10

Thursday, 27 October 2011

2011-10-26T19:10:00.003-05:00

Rest Day

CFE WOD:

Choose a sport:

Run, Row, Bike, or Swim

Run: 5 x 600m, rest 2 min

Row: 5 x 750m, rest 2 min

Bike: 5 x 1 mile, rest 2 min

Swim: 5 x 200m, rest 2 min

Post sport and sprint time to comments

NOTE: 0515 class will be swimming, and 1730 will be dry.

Wednesday, 26 October 2011

2011-10-25T22:14:00.003-05:00

"Partner up"

3000m Row

250 Sit-ups

200 Squats

150 Push-ups

100 Pull-ups

For Time

Post time to comments

Note:

Both partners do equal work on all exercises. Switch every 500m on the row.

Tuesday, 25 October 2011

2011-10-24T19:37:00.003-05:00

For Time

200m Sprint

10 Burpees

5 Handstand Push-ups

5 rounds

Post time to comments

Compare to 10 SEP 11

CFE WOD:

Choose a sport:

Run, Row, Bike, or Swim

Run: 10 x 200m, rest 4 min

Row: 10 x 250m, rest 4 min

Bike: 10 x 400m, rest 4 min

Swim: 10 x 50m, rest 4 min

Post sport and sprint time to comments