South Tulsa's Premier CrossFit
Partner WOD, partners alternate exercises
As many rounds and reps as possible in 20 minutes of:
2 Bar muscle-ups
15/12 Calories bike
6 Devil presses (50/35)
200m Run
6 Tire flips (210/155)
For score
…rest 2:00,then…
3:00 Max calorie partner row
For score
Compare to Wednesday, 21 July 2021
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1200-1330
For all UNLIMITED members
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 and power 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 lifts, this class is for you!
*Private lessons are available to teach these lifts if knowledge and/or application is lacking.
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Every minute on the minute for 6 minutes:
Odd minutes: 0:30 Max thrusters (115/73)
Even minutes: 0:30 Max chest to bar pullups
…Rest 5:00 then…
Every minute on the minute for 6 minutes:
Odd minutes: 0:30 Max thrusters (75/53))
Even minutes: 0:30 Max chin over bar pullups
For score
Perform 3 sets of:
Max reps of body weight hip thrust in 60 seconds*
30 second hold on last thrust
Rest 1:00
For score and completion
*Hip thrust is performed by keeping your shoulder blades and feet on the floor, and then thrust the hips skyward. Flex the glutes when you hit the top. Hold the last one for 30 seconds.
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Assault bike 2400m
Rest 2:00
Row 1000m
Rest 2:00
Run 800m
Rest 2:00
Assault bike 1200m
Rest 1:00
Row 500m
Rest 1:00
Run 400m
For time
Every minute on the minute, for 5:00, perform:
6/3 “Perfect” push-up, adding 2 push-up each minute*
For quality and total reps
*Start at 6/3 on minute 1, 8/5 on minute 2, 10/7 on minute 3, and so on. On last minute, 5, perform max reps.
rest 2:00, then…
Every minute on the minute, for 5:00, perform:
3 Sit-up, adding 4 sit-ups each minute*
For quality and total reps
*On last minute, 5, perform max reps.
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Partner WOD
As many rounds and reps as possible in 15 minutes of*
8 Calories rowed
8 Burpee box overs (20″)
8 Calories biked
8 Alternating dumbbell snatches (75/50)
For score
*Partners alternate complete rounds
…Rest 3:00 then…
As many rounds and reps as possible in 10 minutes of
40 Wall-ball shots (25/16)@(10/9′)
30 Kettlebell swings (62/45)
20 D-ball cleans (100/80)
For score, equal work
…Rest 3:00 then…
5:00 Partner max calories on ski erg or assault bike
For score, equal work
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Run 800m
25 Power Cleans (95/65)
25 Toes-2-Bar
Run 600m
30 Shoulder to Overhead (95/65)
30 Goblet Squats (53/35)
Run 400m
35 Sit-ups
35 Box Overs (24/20″)
Run 200m
40 Wall-Ball Overhead Walking Lunges (20/14)
40 Single Unders
For Time
(22:00 cap)
Compare to Saturday, 03 September 2016
Overhead squat
5 reps at 80% 1-rm
3 Sets
For quality
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Every minute on the minute for 6 minutes:
Odd minutes: 0:30 Max deadlifts (275/183)
Even minutes: 0:30 Max bar facing burpees
For score
…Rest 5:00 then…
Every minute on the minute for 6 minutes:
Odd minutes: 0:30 Max deadlifts (225/153)
Even minutes: 0:30 Max burpees
For score
…Rest 5:00 then…
Form a team of 3 then…
2 team members run 400m holding rope while 1 team member rows for max calories. When those 2 team members return, rower switches out and 2 team members run another 400m while remaining team member continues rowing for max calories. Each member is to row once and run twice.
For time and max calories
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1200-1330
For all UNLIMITED members
As many rounds and reps as possible in 9:00 of:
10 Back extensions
15 Kettlebell goblet squats (53/35)
20 Butterfly abmat sit-ups
25′ Handstand walk
30 Double-unders
For total score
…Rest and warm up back squats in 15:00 then…
Back squat
6 reps at 65% of 1-rm every minute on the minute for 8 minutes
For quality
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Every 8 minutes on the minutes:
Row 1000m
5 Rounds for quality of pacing*
* Goal is negative splits each 1000m
0:30 Side plank (right)
0:30 Rest
0:30 Side plank (left)
0:30 Rest
3 Sets
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