South Tulsa's Premier CrossFit
Floor Press
5 reps @ 60%
3 reps @ 70%
Max reps @ 80%
For score
Formulate estimated 1-RM from result of Monday, 28 January 2019
Score is reps x (80% weight)
50 Double unders
10 Ring dips
21 Thrusters (65/43)
50 Double unders
10 Ring dips
15 Thrusters (95/63)
50 Double unders
10 Ring dips
9 Thrusters (135/93)
For time
Post results and experiences to comments
200m Hill Sprint
Rest 3:00
4 rounds for total sprint time
Perform 3 rounds of:
20 Burpee box overs (30/24″)
10 D-ball cleans (100/80)
For time
Half straddle
Pike
Butterfly
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Option 1:
2019 CrossFit Games Open WOD 19.4
3 rounds of:
10 Snatches (95/65)
12 Bar-facing-burpees
…rest 3 minutes, then…
3 rounds of:
10 Bar muscle-ups
12 Bar-facing-burpees
For time
(12 minute cap)
Option 2:
Complete as many rounds and reps in 25 minutes of:
25 Calories rowed
20 Sit-up slammers (12/8) @ 2m
15 Goblet Squats (53/35)
10 T-Pushups
For score
Overhead distraction w/ external rotation
Saddle Sit
Twisted cross
Low dragon
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3 rounds of:
10 Snatches (95/65)
12 Bar-facing-burpees
…rest 3 minutes, then…
3 rounds of:
10 Bar muscle-ups
12 Bar-facing-burpees
For time
(12 minute cap)
Post results and experiences to comments
10/8 Calories rowed
10 Deadlifts (50% 1RM)*
10/8 Calories rowed
8 Deadlifts (60% 1RM)
10/8 Calories rowed
6 Deadlifts (70% 1RM)
10/8 Calories rowed
4 Deadlifts (80% 1RM)
10/8 Calories rowed
Max rep Deadlifts* (90% 1RM)
For Time
*Only one bar used. Athlete must change weights. 90% must be unbroken, “touch and go”, pausing at top of lift is authorized.
2019 CrossFit Games Open WOD 19.4 (Night class option ONLY)
3 rounds of:
10 Snatches (95/65)
12 Bar-facing-burpees
…rest 3 minutes, then…
3 rounds of:
10 Bar muscle-ups
12 Bar-facing-burpees
For time
(12 minute cap)
Spine smash
Reclined spinal twist
Left straddle
Right straddle
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!
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*Private lessons are available to teach these lifts if knowledge and/or application is lacking.
MPCF Board WOD
“Randy”
75 Power Snatches (75/53)
For time
Compare to Tuesday, 14 February 2012
Back Squats
5-5-5-5-5
For max load
Russian Baby Maker
Reclined spinal twist
Spine smash
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1:00 Max calories biked
30 second Hollow hold
1:00 Rest
5 rounds for total calories
Complete as many rounds and reps in 15 minutes of:
10 Sit-up slammers (12/8) @ 2m
8 Chest-2-bar pull-ups
6 Power snatches (115/73)
10/8 Calories Rowed
For score
Quad Stretch
Calf Stretch
Right half straddle
Left half straddle
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Option 1:
2019 CrossFit Games Open WOD 19.3
200-ft Dumbbell overhead lunge (50/35)
50 Dumbbell box step-ups(50/35) @ (24/20″)
50 Strict handstand push-ups
200-ft Handstand walk
For time
(10:00 cap)
See Masters and Scaled options HERE
Option 2:
Partner WOD
1500m Row
2 rounds of:
200-ft Alternating Lunges (partners switch every 20-ft)
30 Box Overs (20″)
20 GHD Sit-ups
30 Double Kettlebell Thrusters (53/35)
…then…
3000m Bike
For Time
Eye of the needle
Shoulder Fold
Saddle Sit
Twisted Cross
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2019 CrossFit Games Open WOD 19.3
200-ft Dumbbell overhead lunge (50/35)
50 Dumbbell box step-ups(50/35)
50 Strict handstand push-ups
200-ft Handstand walk
For time
(10:00 cap)
See Masters and Scaled options HERE
Post results and experiences to comments
