South Tulsa's Premier CrossFit
MPCF Board WOD
“Baseline”
500m Row
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups
For Time
Compare to Monday, 19 October 2020
1:00 Max reps barbell Z-press (45/33)
2:00 Rest
3 sets for max reps
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MPCF Hero Board 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’s)
Run 400m
For Time
Compare to Wednesday, 15 May 2019
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.
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MPCF Presents:
“Pick a Board WOD”
Take this opportunity to tackle a MP Board WOD that has been haunting or teasing you.
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NEW MPCF Board WOD
“Jo-Jo”
15-12-9-7 rep rounds of:
Box jumps/overs* (24/20″)
Kettlebell swings (53/35)
Wall-ball shots (20/14)@(10/9′)
Calories rowed
For time
*In rounds of 15 and 9, athlete performs box jumps. In rounds of 12 and 7 athlete performs box overs.
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MPCF Board WOD
“Grace”
30 Clean and jerks* (135/93)
For time
*Clean to OH any how is authorized. Must pass through the front rack position.
Compare to Wednesday, 24 April 2019
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MPCF Board WOD
“WOD B”
5 Deadlifts (275/183)*
10 Burpees
5 rounds for time
*Masters 55+ (235/153)
Compare to Wednesday, 25 October 2017
0:30 Low plank hold
0:30 Rest
5 Sets for quality
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1000m Row
For time
…Rest 10:00 then…
Partner up and perform:
100/90/80 Calories on the rower*
100/90/80 Calories on the ski erg
200 Double-unders
For time, equal work required
*Calories are listed as MM/MF/FF pairs
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New MPCF Board WOD
Max reps in 7-minutes of:
Burpees-over-Bar
For total score
0:30 Parallette tuck hold
0:30 Rest
1/1 Handstand box walk (full rotation around box, each direction)
1:00 Rest
3 Sets
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MP CrossFit Board WOD
15 Burpees
30 Squats
45 Sit-ups (unanchored)
600m Run
5 Rounds for time
Compare to Friday, 18 September 2015
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MPCF Board WOD
“Fran”
21-15-9 rep rounds of:
Thrusters (95/63)
Pull-ups
For Time
Compare to Wednesday, 23 January 2019
0:20 Hollow Hold into 10 Hollow Rocks
0:30 Rest
0:20 Arch Hold into 10 Arch Rocks
1:00 Rest
5 Sets
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MPCF Board WOD
Row 500m
For Time
Compare to Wednesday, 19 February 2020
Complete as many rounds and reps as possible in 10 minutes of:
2 Bar muscle-ups
6 Handstand push-ups
8 Hollow rocks
300m Run
For score
(run is worth 1 point per 25m)
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0:30 Parallette Tuck Hold
0:30 Rest
1/1 Handstand Box Walk (1 rotation left plus 1 rotation right)
2:00 Rest
5 Sets
MPCF Board WOD
“Baseline”
500m Row
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups
For Time
Compare to Monday, 06 May 2019
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MPCF Board WOD
“True Grit”
2,000/1,700m Row*
For time
*At the 1-minute mark, begin:
Death by Thrusters (95/63)
With a running clock start the row. At the 1-minute mark, get off the rower, do one thruster, and resume rowing until the 2-minute mark. At that point, get off the rower, do two thrusters, and resume rowing until the 3-minute mark, do three thrusters, etc. until the 2K row is complete – or until you can no longer continue.
WOD courtesy of CrossFit Mayhem
Compare to Friday, 12 July 2019
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5 Sets:
4 Negative pull-ups w/ 4 sec count down
Rest 2:00
MPCF Board WOD
“Running Burpees”
Run 200m
40 Burpees*
Run 400m
30 Burpees
Run 600m
20 Burpees
Run 800m
10 Burpees
For Time
*all burpees to a 6” target
Compare to Tuesday, 20 May 2014
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