South Tulsa's Premier CrossFit
1500m Row*
3:00 Rest
3600m Bike*
3:00 Rest
2 Rounds for time and pacing control
*Goal is to increase pace every 500m on row and every 900m on bike
Post results and experiences to comments
9-15-21-27
Calories rowed (or skied)
*200m Run after each
2:00 Rest
3 Rounds for time
(40:00 cap)
Post results and experiences to comments
Run 400m*
Rest/walk 300m
8 rounds for pace control
*Pick a 400m pace challenging to maintain, but possible. The goal is to hold a specified pace for all 8 rounds.
These drills are available anytime during the week at your convenience outside of class or at Open Gym. These are not done in a scheduled class.
1200-1330
Unlimited members may use Open Gym to work on extra skills, strength, or conditioning.
All other members may use Open Gym to make up a missed programmed WOD.
1730-1900
MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic and power lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*. Various accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your lifts, this class is for you!
*Separately scheduled private lessons are available to teach these lifts if knowledge and application are lacking.
Post results and experiences to comments
500m Bike
50-ft Handstand walk
250m Row
3:00 Rest
5 Rounds for time
(35:00 cap)
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2-mile Run*
For time
*Use this run to adjust sprint interval times
1200-1330
Unlimited members may use Open Gym to work on extra skills, strength, or conditioning.
All other members may use Open Gym to make up a missed programmed WOD.
1730-1900
MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic and power lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*. Various accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your lifts, this class is for you!
*Separately scheduled private lessons are available to teach these lifts if knowledge and application are lacking.
Post results and experiences to comments
200m Run
20 Alternating dumbbell snatches (35/25)
2:00 Rest
400m Run
16 Alternating dumbbell snatches (50/35)
2:00 Rest
600m Run
12 Alternating dumbbell snatches (70/50)
2:00 Rest
2 Rounds for time
Post results and experiences to comments
Run 400m*
Rest/walk 200m
8 rounds for pace control
*Pick a 400m pace challenging to maintain, but possible. The goal is to hold a specified pace for all 8 rounds.
These drills are available anytime during the week at your convenience outside of class or at Open Gym. These are not done during a scheduled class.
1200-1330
Unlimited members may use Open Gym to work on any extra skills, strength, or conditioning.
All other members may use Open Gym to make up a missed programmed WOD.
1730-1900
MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic and power lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*. A wide variety of accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your lifts, this class is for you!
*Separately scheduled private lessons are available to teach these lifts if knowledge and/or application is lacking.
Post results and experiences to comments
1500m Bike
500m Row
30 Burpees to pull-up bar
3:00 Rest
3 Rounds for total work time
(33:00 cap total)
Post results and experiences to comments
Run 400m*
Rest/walk 200m
8 rounds for pace control
*Pick a 400m pace challenging to maintain, but possible. The goal is to hold a specified pace for all 8 rounds.
These drills are available anytime during the week at your convenience outside of class or at Open Gym. These are not done during a scheduled class.
1200-1330
Unlimited members may use Open Gym to work on any extra skills, strength, or conditioning.
All other members may use Open Gym to make up a missed programmed WOD.
1730-1900
MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic and power lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*. A wide variety of accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your lifts, this class is for you!
*Separately scheduled private lessons are available to teach these lifts if knowledge and/or application is lacking.
Post results and experiences to comments
3 rounds of:
0:30 Row sprint max calories
2:30 Rest
…now…
3 rounds of:
0:30 Ski sprint max calories
2:30 Rest
…then…
3 rounds of:
0:30 Bike sprint max calories
2:30 Rest
For total score
14 Alternating single leg goblet box squats*
14 GHD Sit-ups
1:00 Rest
3 Rounds for quality
*Athlete can choose to either build in weight or stay the same each set
Post results and experiences to comments
1200m Run
3600m Bike
1500m Row
For time
(22:00 cap)
Front Squats
5 @ 55%
3 @ 65%
1 @ 75%
5 @ 65%
3 @ 75%
1 @ 85%
1 @ 90%
1 @ 90-95%
For quality
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1-Mile run
2000m Row
50 Burpees to pull-up bar (2023 CrossFit Open standard)
For time
(30:00 cap)
Post results and experiences to comments
Every 5 minutes on the minute, for 6 sets complete the following:
Odd Sets: 25/20 Calories biked
Even Sets: 25/20 Calories rowed
For total work time
Post results and experiences to comments
Run 400m*
Rest/walk 200m
8 rounds for pace control
*Pick a 400m pace challenging to maintain, but possible. The goal is to hold a specified pace for all 8 rounds.
These drills are available anytime during the week at your convenience outside of class or at Open Gym. These are not done during a scheduled class.
1200-1330
Unlimited members may use Open Gym to work on any extra skills, strength, or conditioning.
All other members may use Open Gym to make up a missed programmed WOD.
1730-1900
MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic and power lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*. A wide variety of accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your lifts, this class is for you!
*Separately scheduled private lessons are available to teach these lifts if knowledge and/or application is lacking.
Post results and experiences to comments
