South Tulsa's Premier CrossFit
Complete as many rounds and reps as possible in 15-minutes of:
10 Goblet Squats (72/53)
20 Speed Skips
10 Army T-Push-ups
20/16 Calories Rowed
For Score
Pause Back Squats (3 sec. pause)
3 @ 60%
3 @ 65%
3 @ 70%
3 @ 75%
3 @ 80%
For quality
Pick any 3 stretches from the MWOD posters
Day 111
Post load, score, 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!
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*Private lessons are available to teach these lifts if knowledge and/or application is lacking.
Partner WOD
Complete as many rounds and reps as possible in 10 minutes of:
2 Strict Chest-2-Bar Pull-ups*
4 Handstand Push-ups
6 Kettlebell Swings (72/53)
8 Front Squats (95/63)
10/8 Calories Biked
For Score
*Alternate exercises
Thruster
1-rep max
Compare to Monday, 09 July 2018
Couch Stretch
Supine Shoulder Stretch
Olympic Wall Squat
Sink Mobilization
Day 109
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20/16 Calories rowed
20 Burpees
5 rounds for time
Handstand and Pistol progressions
Hip capsule
Reclined spinal twist
Twisted cross
Day 108
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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 Wednesday, 29 March 2017
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 Friday, 10 May 2013
Thread the Needle
Twisted Monkey
Pigeon
Day 107
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4-person Team WOD
“Why do I do this?”
Buy-in:
400 Single Unders
…then…
20 Handstand Push-ups*
30 Wall-Ball Shots (20/14 ) @ (10/9′)
40 Alternating Box Jumps (20″)
50 Sumo Deadlift High Pull (95/63)
50 GHD Sit-ups
40 Alternating Box Jumps
30 Wall-Ball Shots
20 Handstand Push-ups
…then…
Sell-out:
2000m Row
For time and total burpees
Compare to Saturday, 26 December 2015
-Equal work required
-Only one team member working at a time on the Jump rope and Row
*During this part, team will split into two partner teams. One team will perform 20 HSPU, while the other performs max rep plate-facing burpees. Only one partner working at a time for each team (one HSPU and one burpee). Once the team performing the HSPU is done, teams tag out, and now the burpee team performs HSPU, and the HSPU team now does burpees. Continue rotating back and forth from WOD to Burpees through the rest of the exercises. Each partner team will keep track of their total burpee count, and at the end, partner teams will total burpees for the whole team.
…Rest 5 minutes…
As a team of 4, perform as many reps in 4 minutes of:
Clean-2-Overhead (135/95)
(bar MUST pass through the front rack position on each rep)
For Score
Compare to Saturday, 29 December 2018
Quad Smash
Anterior Compartment Smash
Spine Smash
Ball Tack & Floss
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Floor Press
1-rep max
For max load
11 Front squats (135/93)
11 Toes-2-bar
7 rounds for time
Post results 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.
MPCF Hero Board WOD
“Lumberjack 20”
20 Deadlifts (275/185)
Run 400m
20 Kettlebell Swings (70/53)
Run 400m
20 Overhead Squats (115/75)
Run 400m
20 Burpees
Run 400m
20 Chest-2-Bar Pull-ups
Run 400m
20 Box Jumps (24/20″)
Run 400m
20 Dumbbell Squat Cleans (50/35’s)
Run 400m
For Time
On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.
SPC Frederick Greene, 29, of Mountain City, Tennessee, PFC Aaron Thomas Nemelka, 19, of West Jordan, Utah, PFC Michael Pearson, 22, of Bolingbrook, Illinois, and SPC Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.
Right Side Straddle
Left Side Straddle
Middle Straddle
Day 102
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12/10 Calories biked
25 Double unders
5 Burpees
Rest 1:00
5 rounds for time
Back squats
5 reps @ 65%
5 reps @ 70%
5 reps @ 75%
5 reps @ 80%
For quality
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