South Tulsa's Premier CrossFit
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 Tuesday, 18 April 2017
Pick a few skills from Athletic Skill Sheets and work on them
Right leg straddle
Left leg straddle
Middle straddle
Day 81
Post results and experiences to comments
MPCF Board WOD
“Randy”
75 Power Snatches (75/53)
For time
Compare to Tuesday, 14 February 2012
Back Squats
5-5-5-5-5
For max load
Russian Baby Maker
Reclined spinal twist
Spine smash
Post results and experiences to comments
MPCF Board WOD
“Fight Gone Bad”
Row (calories)
Wall-Ball Shots (20/14) @ (10/9′)
Sumo Deadlift High-Pull (75/53)
Box Jumps (20″)
Push Press (75/53)
3 rounds for score*
Compare to Wednesday, 15 March 2017
Perform as many reps as possible in one minute at each station, then rotate to next station. No rest between stations. One round is 5 stations in 5 minutes. Rest one minute between rounds, repeat for two more rounds (17 minutes total). Total all reps and calories for score.
*If you feel like you have been a “bad boy” or “bad girl”, you are welcome to punish yourself with the “Championship Edition”…5 rounds for time!!
Plantar Surface Mobilization
Side Straddle
Banded Bully
Post score and experiences to comments
MPCF Board WOD
“Rooster”
10 Burpees
20 Double Unders
10 rounds for time
Compare to Tuesday, 17 May 2016
Every 90 seconds, perform 2 connected reps of:
Push Press*
For max load
*Start at 20% 1RM Thruster, then add 10% after the first 4 rounds, then add 5% every round after until failure.
Twisted Cross
Saddle Sit
Half Straddle
Post time, max load, and experiences to comments
MPCF Board WOD
“Fran”
21-15-9 rep rounds of:
Thrusters
Pull-ups
For Time
Compare to Tuesday, 12 August 2014
Pick a few skills from Athletic Skill Sheets and work on them
Right leg straddle
Left leg straddle
Middle straddle
Post time and experiences to comments
MPCF Board WOD
“Karen”
150 Wall-Ball Shots (20/14) @ (10/9′)
For Time
Compare to Monday, 10 January 2010
Weighted Strict Pull-ups
3-3-3-3-3-3-3
For max load
Right leg Split
Left leg Split
Middle Split
Back Arch
Post time, load, and experiences to comments
Partner WOD
24-20-16-12-8 rep rounds of:
Sit-up Slammers (12/8) @ 2m
Kettlebell Swings (72/53)
Alternating Partner Pistols
Calories Rowed
For Time
(15:00 cap)
*Equal work required
MPCF Board WOD
Max load for 1 round of 5 cycles of:
Bear Complex*
*Clean to Front SQ to Push Press to Back SQ to Push Press
Connection of any of these movements is allowed. I.E a squat clean thruster would include the first three movements. Weight must touch the ground between each cycle; but CANNOT rest on the ground at any point. Jerks are not allowed.
Side Straddle – 1:30/side
Butterfly – 1:30
Elevated Cat Stretch – 1:30
Post time, max load, and experiences to comments
Pick a MPCF Board WOD
Which ever you picked 2 weeks ago, do the opposite this week!
“Riddick”
1000m Row
100 Sledge Swings (10/8)
75 Hand-Release Push-ups
50 Kettlebell Swings (35/25)
25 Pull-ups
…now reverse it!!
For Time
Compare to Monday, 11 March 2013
OR…
“Cindy”
Complete as many rounds and reps as possible in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats
For Time
Compare to Friday, 10 May 2013
Twisted Cross – 1:00/side
Hip Capsule – 1:00/side
Quad Smash – 1:00/leg
Sink Stretch – 2:00
Post time or score, and experiences to comments
Pick a WOD
MPCF Board WOD
“Jeremy”
21-15-9 rep rounds of:
Overhead Squats (95/63)
Burpees
For Time
Compare to Friday, 15 August 2014
OR…
Complete as many rounds and reps as possible in 20 minutes of:
10 Overhead Squats (95/63)
10 Burpees-over-Bar
400m Run
For Time
Twisted Cross – 1:00/side
Hip Capsule – 1:00/side
Quad Smash – 1:00/leg
Sink Stretch – 2:00
Post time or score, and experiences to comments
Max rep Wall-Ball Shots (20/14) @ (10/9′) in 1:00
Make-up or Redo one of the following 1-RM:
For max load
Or, if caught up:
Overhead Squat
5 reps @ 60% 1RM
3 reps @ 70%
1+ reps @ 80%
For max reps with good quality
Perform 3 rounds of:
30m Burpee Broad Jumps
30m Backward Walking Lunges
30 Sit-ups
For Time
Post max reps, max load, time, and experiences to comments
Pick a MPCF Board WOD
“Riddick”
1000m Row
100 Sledge Swings (10/8)
75 Hand-Release Push-ups
50 Kettlebell Swings (35/25)
25 Pull-ups
…now reverse it!!
For Time
Compare to Monday, 11 March 2013
OR…
“Cindy”
Complete as many rounds and reps as possible in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats
For Time
Compare to Friday, 10 May 2013
Twisted Cross – 1:00/side
Hip Capsule – 1:00/side
Quad Smash – 1:00/leg
Sink Stretch – 2:00
Post time or score, and experiences to comments
Max rep Burpees in 1:00
Make-up or Redo one of the following 1-RM:
For max load
Perform 4 rounds for time of:
15/12 Calories Bike
One-arm/one-leg plank hold for 30 seconds*
15/12 Calories Rowed
One-arm/one-leg plank hold for 30 seconds*
*Right arm/left leg up on first. Left arm/right leg up on second.
Post max reps, max load, score, and experiences to comments
MPCF Board WOD
“Kelly”
Run 400m
30 Box Jumps (24/20″)
30 Wall-Ball Shots (20/14) @ (10/9′)
5 rounds for time
Compare to Wednesday, 26 September 2012
Couch Stretch – 1:30/side
Bilateral Shoulder Flexion – 1:30
Low Lunge Twist – 1:30/side
Post time and experience 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 Monday, 02 July 2018
Saddle Sit – 2:00
Twisted Cross – 1:30/side
Couch Stretch – 1:30/side
Post score, max load, and experiences to comments
