South Tulsa's Premier CrossFit
Shoulder Press
3-rep max
(12:00 cap)
MPCF Board WOD
“Jerry”
1-mile Run
2k Row
1-mile Run
For Time
Compare to Thursday, 02 June 2011
Couch Stretch – 1:30/side
Reclined Spinal Twist – 1:30/side
Posterior Chain Floss – 1:30/side
Post max load, time, and experiences to comments
3-person team WOD
“Karen”
150 Wall-Ball Shots
(20/14) @ (10/9′) – Rx
(16/10) @ (10/9′) – 55+ Masters Rx
(14/10) @ (9′) – Scaled
(12/8) @ (9′) – Masters Scaled
“Diane”
21-15-9 rep rds of:
Deadlifts*
Handstand Push-ups
*(225/153) – Rx
(185/123) – 55+ Masters Rx
(155/103) – Scaled
(135/93) – Masters scaled
“Cindy”*
10-minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
“Grace”
30 Clean and Jerks
(135/93) – Rx
(115/83) – 55+ Masters Rx
(95/63) – Scaled
(75/53) – Masters scaled
For total time
One partner working at a time. Equal work required, as close to on Diane. Teams must use same bar throughout Diane and Grace. Adjust weight as needed from one to the other. Only one bar to be used, unless team is co-ed. If choosing scaled on any of the WOD’s, perform scaled for all. Cindy is prescribed as a 20-minute AMRAP. We are cutting to 10 for this wod setup only. Teams will rotate through complete rounds, as in one team member will do a complete round, tag next member, who then does complete round 2. And so on.
Couch Stretch, 2 minutes each leg
Right leg split, 2 minutes
Left leg split, 2 minutes
Couch Stretch, 1 minute each leg
Post WOD, time, skills worked, and experiences to comments
Partner WOD
Complete as many rounds and reps as possible in 7 minutes of:
100m Sprint
7 Power Snatches (95/63)
5 Burpees
10/8 Calories Biked
7 Shoulder Press (95/63)
For Score
(run is 1 rep per 25m)
Snatch
1-rep max
Compare to Friday, 15 December 2017
Spine Smash – 2:00
Anterior Compartment Smash – 1:30/side
Quad Smash – 1:30/side
Glute Smash – 1:30/side
Post time, max load, and experiences to comments
500m row
Rest 1:00
10 rounds for time
…or…
MPCF Board WOD
5000m Row
For Time
ROMWOD
Post time and experiences to comments
Complete as many rounds and reps as possible in 7 minutes of:
200m Run
20 Speed Skips
15 Sit-ups
10 Front Squats (95/63)
5 Strict Pull-ups
For Score
Clean
1-1-1-1-1-1
For Max Load
Compare to Wednesday, 06 December 2017
Saddle Sit – 2:00
Twisted Cross – 1:30/side
Couch Stretch – 1:30/side
Post score, max load, and experiences to comments
Partner up, then perform as many rounds and reps as possible in 7 minutes of:
3 Strict Pull-ups
6 Push-ups
9 GHD Sit-ups
12 Wall-Ball Shots (20/14) @ (11/10′)
15/12 Calories Biked
For Score
*Alternate Exercises
Shoulder Press
1-rep max
Compare to Friday, 26 May 2017
30 Speed Skips
10 Toes-2-Bar
3 rounds for time
Spine Smash – 2:00
Anterior Compartment Smash – 1:00/side
Quad Smash – 1:00/side
Overhead Distraction w/External Bias – 1:00/side
Glute Smash – 1:00/side
Post score, max load, time, and experiences to comments
Complete as many rounds and reps as possible in 7 minutes of:
12 Calories Rowed
8 Gorilla Rows (53/35)
6 Toes-2-Bar
26 Double Unders
For Score
Deadlift
1-rep max
Compare to Friday, 08 December 2017
Spine Smash – 2:00
Reclined Spinal Twist – 1:30/side
Hamstring Floss – 1:30/side
Post score, max load, and experiences to comments
Partner WOD
Complete as many rounds and reps, alternating exercises, in 5 minutes of:
25 Double Unders
15 Sit-ups
10 Burpees
…Rest 2 minutes, then…
Complete as many rounds and reps, alternating rounds, in 5 minutes of:
3 Power Cleans to Overhead (75/53)
6 Goblet Squats (53/35)
9/6 Calories Rowed
For Score
Clean and Jerk
1-rep max
Compare to Friday, 22 December 2017
Couch Stretch – 1:30/side
Bilateral Shoulder Flexion – 1:30
Low Lunge Twist – 1:30/side
Post scores, load, and experiences to comments
Bike 25/20 Calories, All Out
Rest 3 minutes, now…
3 rounds of:
Bike for 5 seconds less than all out time for max calories
Rest 2:00
For total time and calories burned in 3 rounds
Every 3 minutes for 15 minutes perform:
200m Run
4 Handstand Push-up
6 Kettlebell Swings (97/62)
8 Burpees*
For score
*max burpees on last round
5 D-ball Cleans (100/80)
10 Calories Biked
Rest 1:00
3 rounds for time
Elevated Cat – 1:30
Spine Smash – 2:00
Pike Stretch – 1:30
Couch Stretch – 1:30/side
Day 115
Post times and experiences to comments
Option 1:
MPCF Board WOD
“Trevor”
As a 4-person team*, complete the following:
300 Pull-ups
400 Push-ups
500 Sit-ups
600 Squats
For Time
Compare to Saturday, 25 May 2013
Post team and time to comments
*Only one team member performing a given exercise at one time. No partitioning allowed. Each exercise must be completed in full before proceeding to next exercise. Same location for exercises for the team, i.e. one bar for one team, rotate out. Equal work not required.
Option 2:
“Murph”
Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile
For Time
Partition the pull-ups, push-ups, and squats as needed. Simply put a mile run at the beginning and the end. If you have a weighted vest (20/14), wear it.
Post times and experiences to comments
050628-N-0000X-002
Navy file photo of SEAL Lt. Michael P. Murphy, from Patchogue, N.Y. Murphy was killed by enemy forces during a reconnaissance mission, Operation Red Wing, June 28, 2005, while leading a four-man team tasked with finding a key Taliban leader in the mountainous terrain near Asadabad, Afghanistan. The team came under fire from a much larger enemy force with superior tactical position. Murphy knowingly left his position of cover to get a clear signal in order to communicate with his headquarters and was mortally wounded while exposing himself to enemy fire. While being shot and shot at, Murphy provided his units location and requested immediate support for his element. He returned to his cover position to continue the fight until finally succumbing to his wounds. U.S. Navy photo (RELEASED)
Option 1:
MPCF Board WOD
“Murph”
Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile
For Time
Compare to Saturday, 28 May 2016
Partition the pull-ups, push-ups, and squats as needed. Simply put a mile run at the beginning and the end. If you have a weighted vest (20/14), wear it.
Option 2:
Hero WOD
“Lumberjack 20”*
20 Deadlifts (275/185)
Run 400m
20 Kettlebell Swings (70/53)
Run 400m
20 Overhead Squats (115/75)
Run 400m
20 Burpees
Run 400m
20 Chest-2-Bar Pull-ups
Run 400m
20 Box Jumps (24/20″)
Run 400m
20 Dumbbell Squat Cleans (50/35)
Run 400m
For Time
*On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.
Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.
Right Side Straddle – 1:00
Left Side Straddle – 1:00
Middle Straddle – 1:00
2 rounds
Post time and experiences to comments
MPCF Board WOD
“Psycho”
200m Row
30 Alternating Pistols
400m Run
50 Sit-up Slammers (12/8) @ 2m
600m Row
70m Burpee Broad Jumps
800m Run
For Time
Compare to Friday, 09 August 2013
Spine Smash – 2:00
Anterior Compartment Smash – 1:30/side
Quad Smash – 1:30/side
Glute Smash – 1:30/side
Post time and experiences to comments
MPCF Presents:
“Pick a Board WOD”
Take this opportunity to tackle a MP Board WOD that has been haunting or teasing you.
Pick any lift and find a 4-rep max
Hip Capsule Stretch – 1:30/side
T-Spine Smash – 2:00
Quad Smash – 1:30/side
Overhead Distraction – 1:30/side
Day 25
Post WOD and result, lift and load, and experiences to comments
