South Tulsa's Premier CrossFit
Time elapse photography over Winnipeg in 1979
“Total Eclipse”
Complete as many rounds and reps as possible in 20:17 of:
79 Single Unders
14 Overhead Squats (75/55)
70 Lunges*
30 Alternating One-Arm Dumbbell Snatches (50/35)
400m Run
For Score
*Walking and alternating
…rest 2:00, then…
“Blackout”
Partner up
Max reps in 2:40 of:
Burpees
For Score
Spine Smash – 2:00
Twisted Cross – 1:30/side
Couch Stretch – 1:30/side
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Complete as many rounds in 45 minutes of:
Run 600m
10 Deadlifts (315/205)
Row 500m
15 Hand-release Push-ups
Bike 30/20 Calories
20 GHD Sit-ups
For Score
20 PVC Passovers
T-spine mobility – 2:00
10 Skin-the-Cats
Hip Capsule – 1:30/side
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4 rounds of:
25 Push Press (95/65)
50/40 Calories Rowed
100 Double Unders
For Time
Deadlift
5-rep max
For Max Load
Shoulder Fold – 1:30/side
Twisted cross – 1:30/side
Saddle Sit – 2:00
Pike stretch – 2:00
Post time, max load, and experiences to comments
1730-1900
Competitors class is for those members that want to take their CrossFit to the next level. All MP members are welcome to join this class. WOD’s for this class will not be posted on the website the night before. When coming to this class, you will be expected to have a basic knowledge of all CrossFit movements. Ideally, you are familiar with and can be responsible for your own scaling, if necessary. Those that chose to attend this class, please come prepared for any movement/exercise that can be found in CrossFit. There will be brief warm-up instruction, but basic knowledge is the responsibility of the athlete. Attendees will be encouraged to FULLY participate in whatever is programmed. This class is fast paced, demanding, and challenging. You will experience both success and frustration; but your skill level, strength, speed, etc will grow exponentially!
ROMWOD
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Partner WOD
“Fast and Furious II”
4 x 200m Sprint
100 Sit-ups Slammers (14/10) @ 2m
50 Fat Bar Deadlifts (225/150)
40 Overhead Squats (115/75)
40 Pull-ups
50 Plate-facing Burpees
100 Double Unders
4 x 200m Sprint
For Time
Compare to Saturday, 15 April 2017
Instructions: Equal work. One person at a time working. Tag between exercises. Use same equipment/location. Complete each exercise in it’s entirety before moving to next exercise.
As a partner group, find team total for:
4-rep max Back Squat
For Team Total Load
10 Sit-ups to Straddle
Right Side Straddle – 2:00
Left Side Straddle – 2:00
Middle Straddle – 2:00
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Part 1:
3-person team
4500m Row
…or…
3600m Run
For Time
Part 2:
Complete as many rounds and reps as possible in 8-minutes of:
50 Double Unders
10 One-arm Dumbbell Overhead Squats (50/35)
For Score
Pick any Three (3) skills on the “Athletic Skills Sheet”
15 Front Leg Swings/leg
Olympic Wall Squat – 2:00
15 Side Leg Swings/leg
15 Sit-ups to Pike
Pike stretch – 2:00
Post time, score, and experiences to comments
Hang Power Clean
3-3-3-3-3
For Max Load
“Peek-a-boo”
50 Weighted Walking Lunges (35/25)
25 Pull-ups
50 Sit-ups
25 Box Jumps (30/24″)
50 Back Extensions
25 Ring Dips
50 Toes-2-Bar
25 Wall-Ball 2-fer-1’s (20/14) @ (10/9′)
50 Double Unders
…Rest 2 minutes
15 Overhead Squats (185/123)
For Time
Compare to Wednesday, 12 August 2015
Quad Smash – 1:30/leg
20 PVC Passovers
Posterior Chain Floss – 1:30/leg
Seated Shoulder Flexion – 2:00
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Partner WOD
3 rounds of:
10 Synchro Pull-ups
20 Ring Push-ups
30 Sit-ups Slammers (16/12) @ 2m
…then…
2 rounds of:
10 Synchro Kettlebell Swings (97/62)
15/10 Calories Biked*
20 One-arm Dumbbell Overhead Squat (50/35)
…then…
1 round of:
50 Alternating Burpees
200 Double Unders
1000m Row
For Time
*All exercises are equal work on each exercise; with one partner working at a time. Exception on synchro exercises, both working simultaneously, doing half the reps each. Both teammates bike both rounds. If team is: MM-30 cal/rd; FF-20 cal/rd; MF-25 cal/rd.
ROMWOD
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2017 CrossFit Games Masters Division
“Vest Triplet”*
Run 400m
24 Squats
12 Burpee Box Overs (30/24″)
4 rounds for time
17:00 cap
*If you have a vest (20/14), wear it.
Push Jerk
3 reps at the following percentages:
50, 60, 65, 70, 75, 80, 85%
For Quality
Saddle Sit – 2:00
Elevated Cat – 1:30
Low Dragon – 1:30/side
Child’s Pose w/ shoulders – 2:00
Post time, loads, and experiences to comments
1730-1900
Competitors class is for those members that want to take their CrossFit to the next level. All MP members are welcome to join this class. WOD’s for this class will not be posted on the website the night before. When coming to this class, you will be expected to have a basic knowledge of all CrossFit movements. Ideally, you are familiar with and can be responsible for your own scaling, if necessary. Those that chose to attend this class, please come prepared for any movement/exercise that can be found in CrossFit. There will be brief warm-up instruction, but basic knowledge is the responsibility of the athlete. Attendees will be encouraged to FULLY participate in whatever is programmed. This class is fast paced, demanding, and challenging. You will experience both success and frustration; but your skill level, strength, speed, etc will grow exponentially!
ROMWOD
Post experiences to comments
