South Tulsa's Premier CrossFit
MPCF Fitness Challenge WOD and Board WOD
“Hotel 100”
100 Dumbbell Hang Squat Clean Thrusters (35’s/25’s)
For Time*
*Starting at minute 1, stop performing DBHSCT’s, and perform 5 burpees. Repeat this at the top of every minute until finished with the DBHSCT’s.
Compare to Wednesday, 24 July 2019
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MPCF Board WOD
“Filthy Fifty”
50 Box Jumps (24/20″)
50 Jumping Pull-ups*
50 Kettlebell Swings (35/25)
50 Walking Lunges
50 Knees-2-Elbows
50 Push Press (45/30)
50 Back Extensions
50 Wall-Ball Shots (20/14) @ (10/9′)
50 Burpees
50 Double Unders
For Time
(32:00 cap)
*Games standard
Compare to Wednesday, 01 May 2019
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Handstand
Nose and toe to wall handstand hold
0:30 Hold
0:30 Rest
5 rounds for quality
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 Friday, 30 November 2018
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MPCF Board WOD
“Elizabeth”
21-15-9 rep rounds of:
Cleans (135/93)
Ring Dips
For Time
Compare to Friday, 20 August 2010
Overhead Squat
11 @ 35% 1-RM
10 @ 45%
9 @ 55%
8 @ 65%
7 @ 75%
For quality of position
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Partner WOD
Complete as many rounds and reps as possible in 7 minutes of:
100m Sprint
7 Power Snatches (95/63)
5 T-Push ups
10/8 Calories Rowed
7 Shoulder Press (95/63)
For Score
(run is 1 rep per 50m)
Snatch
1-rep max
Compare to Wednesday, 05 May 2021
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MPCF Board WOD
“Isabel”
30 Snatch (135/93)*
For Time (10:00 cap)
*Masters 55+ Rx weight: (115/73)
Compare to Wednesday, 10 May 2017
Deadlift
11 @ 35% 1-RM
10 @ 45%
9 @ 55%
8 @ 65%
7 @ 75%
For quality
Each set must be connected
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MPCF Board WOD
“Diane”
21-15-9 rep rounds of:
Deadlifts (225/153)
Handstand Push-ups
For Time
Front Squats
11 @ 35% 1-RM
10 @ 45%
9 @ 55%
8 @ 65%
7 @ 75%
For quality
Each set must be connected
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Join us for our next FREE drop in day this Friday, December 17th
Class times are 0530, 0630, 0845, 1200, 1730
MPCF Board WOD
“Nasty Girls”
50 Squats
7 Muscle-ups
10 Hang Power Cleans (135/93)
3 rounds for time
Overhead squat
8 @ 25% 1RM
6 @ 35%
5 @ 45%
4 @ 55%
3 @ 65%
3 @ 75%
2 @ 80%
1 @ 85%
1 @ 85%
1 @ 85%
1 @ 85%
For quality
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Ring Muscle-Up Progressions*
For quality
*details posted in gym
MPCF Hero Board WOD
“Donny”
21-15-9-9-15-21 rep rounds of:
Deadlifts (225/153)
Burpees
For time
Compare to: Monday, 01 July 2019
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Join us Wednesday, 17 November for a FREE class!
Class times: 0530, 0630, 0845, 1200, 1730
MPCF Board WOD
“Nate”
Complete as many rounds and reps as possible in 20 minutes of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (72/53)
For score
Compare to Monday, 20 May 2019
Or…
Complete as many rounds and reps as possible in 20 minutes of:
5 Handstand Push-ups
10 Pistols (alternating)
15 Pull-ups
For score
Compare to Monday, 20 May 2019
Deadlift
5 reps @ 45%
4 reps @ 60%
3 reps @ 70%
4 reps @ 80%
4 reps @ 80%
4 reps @ 80%
4 reps @ 80%
For quality
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Pull-ups:
Kip Swings
15-20 unbroken (advanced)
7-10 unbroken (beginner)
4 sets
…then…
4 Strict pull-ups w/ 4 second negative
Rest 1:00
3 rounds
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 Friday, 15 February 2019
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.
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MPCF Board WOD:
Max reps unbroken pull-ups
For score
Back squat
1-Rep max
Compare to Wednesday, 21 April 2021
For load
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MPCF Board WOD
“Anger Management”
Run 600m
20 Kettlebell Swings, 1-arm (35/25) (10 each)
10 Burpee Box Overs (24/20″)
20 Weighted Lunges (35/25)
10 Toes-2-Bar/Knees-2-Elbows*
4 rounds for time
Compare to Wednesday, 13 September 2017
*On rounds 1 and 3 do T2B. On rounds 2 and 4 do K2E.
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MPCF Hero Board WOD
“9/11 Tribute”
2001m Run*
11 Box Jumps (30/24″)
11 Thrusters (125/83)
11 Chest-to-Bar Pull-ups
11 Power Cleans (175/118)
11 Handstand Push-ups
11 Kettlebell Swings (72/53)
11 Toe-to-Bar
11 Deadlifts (170/113)
11 Push Jerks (110/73)
2001m Row*
For time
Compare to Friday, 11 September 2020
*It is the athlete’s choice to run or row at the beginning, and then simply do the other at the end. Athletes use only one bar. Weight needs to be changed to match each lift.
The workout is symbolic of the US terrorist attacks of September 11, 2001. The 2001 meter row and run represent the year of the attacks. The 11 Reps of 9 exercises represents the date. Even the weights have meaning. The 125 lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175 lb Power Clean symbolizes AA Flight 175 that hit the South Tower. The 170 lb Dead Lift is symbolic of flight 77 and Flight 93 combined. The 110 lb Push Jerks represent the number of floors in each tower of the World Trade Center buildings that were attacked.
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