South Tulsa's Premier CrossFit
Shoulder Press
6 reps @ 70%
5 sets for quality
600m run
30 Grasshoppers
15 Hang Power Cleans (185/123)
3 rounds for time
Twisted Cross – 1:00/side
Shoulder Fold – 1:00/side
Half Twisted Up Cross – 30 seconds/side
Half Twisted Down Cross – 30 seconds/side
Low Fragon – 1:30/side
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4-person Team WOD
100 Calories Biked
40 Synchro Partner Chest-2-Bar Pull-ups
80 Wall-Ball Volleyball Throws (25/20/16)†
100m Double Dumbbell Front Rack Walking Lunges (53/35)
80 Kettlebell Swings (72/53)††
40 Partner Pistols
100 Calories Rowed
…then…
4-person 200m Tire Carry (210/180)
For Time
†While one partner group performs half of the WBVB throws, the other partner group must be holding a partner deadlift bar (385/350/275). Teams can break up throws as needed. Equal work required. Deadlift must be off the ground before throws begin.
All male: 170 on each side
Co-ed: 135-lbs on one side, 170-lbs on the other
All female: 115 on each side
††While one partner group performs half of the kettlebell swings, the other partner group must be holding handstands.
*Partner Exercises are half for one team, and half for the other. Everything else is individually equal work.
“Bedtime”*
Sit-ups
Med-Ball Squat Cleans (25/16)
Dumbbell Snatches (50/35)
Calories Biked
2 rounds
…then partner up, and…
Row 1500m (equal work)
For Time
…rest to 18:00 on clock, and then…
Repeat “Bedtime”*
For scores and time
*Perform as many reps as possible in 45 seconds at each station, then rotate to next station. 15 second rest between stations. Rest one minute between rounds, repeat for two complete rounds. Total all reps and calories for score.
Plantar Surface Mobilization – 1:30/foot
Side Straddle – 1:30/side
Banded Bully – 1:30/arm
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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 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 Olympic lifts, this class is for you!
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*Private lessons are available to teach these lifts if knowledge and/or application is lacking.
Perform 9-15-21 rep rounds of:
Clean & Jerk (155/103)
GHD Sit-ups
Burpees
Row 400m
For Time
Couch Stretch – 1:30/side
Supine Shoulder Extension – 1:30
Saddle Sit – 1:30
One Arm Lat Lean – 1:30/side
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Max calories biked in 15 seconds
Rest 30 seconds
Max calories rowed in 15 seconds
Rest 1:00
Max calories biked in 30 seconds
Rest 1:00
Max calories rowed in 30 seconds
Rest 2:00
Max calories biked in 45 seconds
Rest 1:30 seconds
Max calories rowed in 45 seconds
Rest 3:00
Max calories biked in 1:00
Rest 2:00
Max calories rowed in 1:00
For total calories burned
60-30-15 rep rounds of:
Double Unders
Sit-ups
…Rest 1:00, then…
40-20-10 rep rounds of:
Meters overhead walking lunges (55/35)
Wall-Ball Push-ups
For Time
Half Straddle – 1:30/side
Middle Straddle – 1:30
Twisted Monkey – 1:30/side
Olympic Wall Squat – 1:30
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“King Kong”
1 Deadlift (455/303)
2 Muscle-ups
3 Cleans (250/163)
4 Handstand Push-ups
3 rounds for time
Compare to Tuesday, 09 December 2014
Spine Smash – 2:00
Sink Mobilization – 2:00
Couch Stretch – 1:30/side
Twisted Cross – 1:30/side
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Partner WOD
Part 1:
6 alternating rounds for time of:
10 Shoulder-2-Overhead (95/63)
10 Toes-2-Bar
(4:00 cap)
…rest until 6:00, then for total score…
2-minute AMRAP of:
3 Power Cleans (95/63)
3 Box Overs (24/20″)
6 Grasshoppers
rest 1:00 and adjust weight
2-minute AMRAP of:
2 Power Cleans (135/93)
2 Box Overs
4 Grasshoppers
rest 1:00 and adjust weight
2-minute AMRAP of:
1 Power Cleans (175/113)
1 Box Overs
2 Grasshoppers
…rest until 18:00, then with a 10-minute cap perform for time:
40 Kettlebell Swings (53/35)
80 Wall-Ball Shots (20/14) @ (10/9′)
40 Kettlebell Swings
20 Syncro Burpees
Saddle Sit – 2:00
Reclined Spinal Twist – 1:30/side
Twisted Cross – 1:30/side
Quad Smash – 1:30/leg
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Complete as many rounds and reps as possible in 15-minutes of:
10 Sit-up Slammers (14/10)
5 Power Snatches (115/73)
15/10 Cal Bike
For Score
…rest 2:00, then…
600m Row
For time
Overhead Distraction – 1:30/side
Side Straddle – 1:30/side
Middle Splits – 1:30
Pike – 1:30
Post score, time, and experiences to comments
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 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 Olympic lifts, this class is for you!
Post experiences to comments
*Private lessons are available to teach these lifts if knowledge and/or application is lacking.
