South Tulsa's Premier CrossFit
4 Rope climbs (13′)
10 D-ball cleans (100/70)
20 Box jump over (30/24″)
200 Double unders
30 KB Swings (70/53)
40 GHD Sit-ups
50 Wall ball shots (25/16)@(10/9′)
For time
(20:00 cap)
0:45 Wall-facing handstand hold
0:45 Rest
0:45 Hollow hold
0:45 Rest
4 Rounds for quality
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U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, TX, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device.
He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.
MSG Joshua L Wheeler who was Killed In Action on October 22, 2015. He was a US Army Special Forces Operational Detachment-Delta Master Sergeant. He served for more than 20 years and left behind a wife and four sons. MSG Wheeler “was a fan of old-school PT style workouts.”
The “Wheeler” Hero WOD was created by CrossFit 611 (Southern Pines, NC, USA). The significance of the numbers in the workout: 21 Gun Salute; 4 Sons; 10/22/15 – Date of death; 11 Bronze Stars; 20 Years of Service.
MSG Wheeler was not a member of CrossFit 611 but the mother of his oldest three boys was a prior employee of CrossFit 611’s child care, and his boys participated in the kids program. He lived in the Southern Pines community, and many of the gym’s members knew him and/or served with him.
Hero WOD, 3-person team versions
“Morrison”
50-40-30-20-10 rep rounds of:
Wall-ball shots (20/14) @ (10/9′)
Box jumps (24/20″)
Kettlebell swings (53/35)
For time
(20:00 cap)
…Rest 5-minutes, then…
“Wheeler”
21 Flutter kicks (4-count)
2,100 meter run
…then, 4 rounds of:
10 Pull-ups
22 Sit-ups
15 Push-ups
11 Burpees
20 Squats
For time
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3-Person team WOD
120* Calories rowed
60 Devil presses (2 x 50/35)
120 Calories skied
75 Toes to bar
120 Calories biked
90 Box jumps (24/20″)
For time
(37:00 cap)
* Calories listed are for MMM teams. For co-ed teams, for each M on team, 40 Calories; for each F on team, 32 Calories.
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3-Person Team WOD*
Complete as many rounds and reps as possible in 35-minutes of:
60 Calories rowed
60 Single-arm dumbbell thrusters (50/35)
60 Calories biked
60 Power snatches (95/63)
60 Toes to bar
60 Calories skied
60 Handstand push-ups
For time
*While Athlete 1 completes 200m Run, Athletes 2 and 3 perform reps, switching as desired with only one working at a time. Athletes then continuously rotate through the run throughout the AMRAP. When one movement is complete, the two Athletes working automatically move on to the next movement.
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“MLK Day”
63 Cleans (95/63)
64 Wall ball shots (20/14)@(10/9′)
64 Pull-ups
65 Kettlebell swings (53/35)
68 Front squats (95/63)
For time
Compare to Monday, 17 January 2022
This “MLK Day” Tribute/Memorial WOD is dedicated to Dr. Martin Luther King, Jr. who became a prominent leader of the Civil Rights Movement in the United States. He was assassinated on April 4, 1968. His birthday (January 15, 1929) is celebrated as a national holiday in the US, on the third Monday of January.
The significance of the rep scheme is as follows: cleans represents the year, 1963, when MLK delivered his famous “I have a dream” speech. The number of wall ball shots represents the year when King won the 1964 Nobel Peace Prize. 1964 is also the year the landmark civil rights voting act passed in the US. In 1965 King delivered his “How long, not long” speech at the Selma to Montgomery marches. Finally, the front squats represent the year, 1968, when he was assassinated.
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50 Deadlifts (135/93)
40 Shoulder to overhead (135/93)
30 Front squats (135/93)
20 Power cleans (135/93)
10 Thrusters (135/93)
For time
(20:00 cap)
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Partner WOD
400m Farmers walk (2 x 50/35)
80 Squats/Plank hold
70 Pull-ups/Superman hold
60 Sit-ups/Wall sit hold
50 Burpees/Static hang
40 Ground-to-overhead (95/63)/Handstand hold
30 Deadlifts (225/153)/Hollow hold
200m Farmers walk (2 x 50/35)
For time
(40:00 time cap)
Instructions: Both partners perform the Farmers walks simultaneously, carrying a DB in each hand. The rep counts are team totals. Equal work is required. While one partner performs reps, the other must be actively in the appropriate hold. No reps can be performed until hold is active. Use one bar for the two lifts. Weight must be added for the deadlifts once G2OH’s are completed.
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Partner WOD, equal work required
50 Calories skied
40 GHD back extensions
30 Squat cleans (135/93)
20 Strict handstand push-ups
50 Calories biked
40 Pull-ups
30 Alternating pistols
200 Double-unders
50 Calories rowed
For time
(30:00 cap)
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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 Saturday, 11 September 2021
*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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30 GHD sit-ups
120/100 Calories biked
30 Pull-ups
120/100 Calories rowed
For time
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3-person Team WOD*
“12 Labors of MP”
144 Calories biked
144 Stationary barbell lunges (95/63)
144 Pull-ups
144 Double unders
144 Bar-over-burpees
144 Handstand push-ups
144 Kettlebell swings (53/35)
144 Calories rowed
144 Single unders
144 Hang squat cleans (95/63)
144 Calories skied
144 Sit-ups
For time
*Equal work, one working at a time
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60/48 Calories ski
50 Kettlebell swings (53/35)
Rest 2:00
50/40 Calories bike
40 GHD sit-ups
Rest 2:00
40/32 Calories row
30 Bar-facing-burpees
Rest 2:00
300m Run
20 Clusters (135/93)
For score and time
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Rx men: Henry Smith
Rx Women: Michelle Millstead
55+ Men: John Grace
55+ Women: Vernice Bersche
25/20 Calories biked
20 D-ball cleans (100/70)
30 Shoulder to overhead (95/63)
40/32 Calories rowed
30 Wall-ball shots (20/14)@(10/9′)
20 Toes-to-bar
400m Run
For time
(15:00 cap)
Overhead squat
6 @ 30%
5 @ 45%
4 @ 60%
3 @ 70%
4 @ 80%
4 @ 80%
4 @ 80%
4 @ 80%
For quality
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2022 Monster Games WODs 7 & 8
20 Handstand push-ups
20 Bar muscle-ups
20 Handstand push-ups
For time
(5:00 cap)
…Rest 1:00 then…
100 Double unders
50 Chest to bar pull-ups
100′ Overhead dumbbell walking lunges (2 x 35/25)
For time
(7:00 cap)
Clean
6 @ 30%
5 @ 45%
4 @ 60%
3 @ 70%
4 @ 80%
4 @ 80%
4 @ 80%
4 @ 80%
For quality
…OR…
Make-up a Lift
1-rep max
For max load
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