South Tulsa's Premier CrossFit
Row 800m
10 Power Snatches (95/63)
15 Toes-2-Bar
Run 600m
20 Squat Cleans (95/63)
25 Bar-Over-Burpees
Row 400m
30 Shoulder to Overhead (95/63)
35 Box Jumps (24/20″)
Run 200m
40 Kettlebell Swings (53/35)
45 Sit-ups
For Time
Compare to Saturday, 17 September 2016
Barbell Shoulder Smash – 1:30/arm
Quad Smash – 1:30/leg
Spine Smash – 2:00
Post result and experiences to comments
“Straight 100”
25 Calories rowed
20 Wall-ball shots (20/14)
20 Box jumps (24/20″)
25 Calories rowed
30 Wall-ball shots
30 Box jumps
25 Calories rowed
50 Wall-ball shots
50 Box jumps
25 Calories rowed
For time
Quad smash
Spine smash
Overhead distraction
Sink stretch
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.
“A Slice of Awesomeness”
Perform each of the following exercises for 1 minute, then rest and rotate for 30 seconds:
Box Jumps (24/20″)
Sit-up Slammers (12/8) @ 2m
High-Lows*
Back Squats (155/103)**
Kettlebell Swings (53/35)
Rest 2 minutes between rounds
3 rounds for score
Compare to Wednesday, 20 September 2017
*High-Lows start in the up push-up plank. Lower body down to low plank with both forearms on the ground. and then return to the up position to finish the rep. Perform 10 lowering in one direction, and 10 lowering in the other. If you complete each round under the cap, total your times for your score.
**No racks. Athlete must clean, and then place behind neck, in order to perform (previous versions allowed racks, but not all were allotted that option due to limited number of racks).
Hang Power Clean
5 reps @ 65% 1RM
3 reps @ 75%
1+ reps @ 85%
For max reps at 85%
Low Lunge Twist
Eye of the Needle
Reclined Spinal Twist
Twisted Cross
Post results and experiences to comments
Partner Sprints
2:00 Max calories Row
Rest 30 seconds
2:00 Max calories Assault Bike
Rest 30 seconds
2:00 Max calories Ski Erg*
3 rounds for max calories
*Rest 3:00 between rounds
Post results and experiences to comments
“Down and back”
8oom Run
30 Handstand push-ups
30 Dumbbell Thrusters (35/25)
30 Box overs (24/20″)
30 Power cleans (185/125)
30 Box overs
30 Dumbbell Thrusters
30 Handstand push-ups
800m Run
For time
Side straddle
Middle straddle
Pike sit
Reclined spinal twist
Post result and experiences to comments
Partner WOD
200m run*
10 Bar muscle-ups
400m row
20 Goblet squats (72/53)
600m run
30 Wall-ball sit-up throws (16)
800m row
40 Kettlebell swings (72/53)
1200m run
50 Box overs (20″)
800m row
40 Handstand push-ups
600m run
30 Toes-to-bar
400m row
20 Burpee wall-ball shots (25/20) @ (10/9′)
200m run
10 Chest-to-bar pull-ups
For time
*Teams half all work, except the 1200m run where both partners run together.
Post results and experiences to comments
“Baller”
Using the same Wall-Ball for each exercise, and carrying it with you the entire WOD perform:
10 Sit-up Slammers (20/14) @ 2m
15 Ball Cleans*
20 Overhead Walking Lunges
25 Ball Push-ups
Run 400m (w/ ball)
3 rounds for time
*Ball Cleans are squat cleans.
…rest 5-7 minutes, partner up and….
100 Calories Biked
For Time
(~equal work)
Compare to Wednesday, 24 October 2018
Eye of the Needle
Reclined Spinal Twist
Hip Capsule
Overhead Distraction
Post 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.
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
*It is the athlete’s choice to run or row at the beginning, and then simply do the other at the end.
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.
