South Tulsa's Premier CrossFit
Accumulate 300 calories on*:
Assault Bike, Rower, and Ski Erg
For time
*any combination two or three of the apparatuses
Pick 2-3 skills from the Athletic Skill Sheet
10 Sit-ups to Straddle
Right Side Straddle
Left Side Straddle
Middle Straddle
First Rib Mobilization
Banded Olympic Wall Squat
Post results and experiences to comments
(Thank you for the flowers MP family)
Option 1:
2020 CrossFit Games Open WOD 20.5
Partitioned any way:
40 Muscle-ups
80-cal Row
120 Wall-ball shots (20/14) @ (10/9′)
For time
(20:00 cap)
Standards, description, and scaled options, click HERE
Option 2*:
“Add a little fun”
25-minute AMRAP*
1 Power Clean (135/93)
1 Knees-2-Elbows
1 Bar-Over-Burpee
1 Pull-up
1 Calorie Rowed
For Score
Compare to Saturday, 17 November 2018
*Add one rep to each exercise each round.
Quad Smash
Overhead Distraction w/ External Bias
Couch Stretch
Post results and experiences to comments
If you are registered, don’t forget to post score to Games site
2020 CrossFit Games Open WOD 20.5
Partitioned any way:
40 Muscle-ups
80-cal Row
120 Wall-ball shots (20/14) @ (10/9′)
For time
(20:00 cap)
Standards, description, and scaled options, click HERE
Post results and experiences to comments
If you are registered, don’t forget to post score to Games site
Option 1:
Every 2 minutes on the minute, perform 1 round of the following until failure to complete:
1 Squat Clean (85% 1RM)
10m Sprint
3 Chest-2-Bar Pull-ups
10m Sprint
1 Burpee-over-bar*
For Score
*Every round add 1 burpee.
Option 2:
2020 CrossFit Games Open WOD 20.5*
Partitioned any way:
40 Muscle-ups
80-cal Row
120 Wall-ball shots (20/14) @ (10/9′)
For time
(20:00 cap)
Standards, description, and scaled options, click HERE
15 Front Leg Swings/leg
Olympic Wall Squat
15 Side Leg Swings/leg
15 Sit-ups to Pike
Pike stretch
Post results and experiences to comments
If you are registered, don’t forget to post score to Games site
*This option is available for registered athletes that cannot make Saturday’s competition.
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!
Post experiences to comments
*Private lessons are available to teach these lifts if knowledge and/or application is lacking.
Bike 3:00
10 Samsons
12 Hand-release push-ups
14 v-ups
14 Squats
12 Shoulder press w/T’s
10 Pull-ups
Row 2:00
10m Goblet lunges
10 Kettlebell swings
10m Goblet lunges
10 PVC passovers
10 PVC windmills
10 PVC overhead squats
“Put a little love in it”
21-15-9 rep rounds of:
Push-ups
Kettlebell Swings (53/35)
Knees-to Elbows
Overhead Squats (65/45)
Box Jumps (24/20″)
Pull-ups
Wall-Ball Shots (20/14) @ (10/9′)
Run 400m*
For Time
Compare to Tuesday, 14 February 2017
*Run 400m at the end of each rep round
Lower Body Foam Roll
Anterior Compartment Smash
Spine Smash
Post time and experiences to comments
2 rounds of:
Row 15/12 Calories
8 Spiders
7 T-Push-ups
8 V-ups
7 Deep squats
8 Shoulder press w/T’s
7 Pull-ups
…then…
Ski 12/8 calories
20m Heavy Farmers carry
40m D-ball high carry
10 KB swings
Bike 15/12 Calories
Complete 1-minute at each station:
Row for calories
Max Push-ups
Bike for calories
Max strict pull-ups
Ski for calories
Rest 1:00
5 rounds for total calories + total reps
Post results and experiences to comments
Run 400/Row 500
2 rounds of:
10m Spiders
10 Army T push-ups
10 Sit-ups
10 Ring rows
10 Squats
10 Shoulder press w/T’s
…then…
Ski erg 300m
40 second D-ball rock
20m One-arm farmers carry/per arm
15 Box jumps (every 5 increase height)
10 Handstand push-ups
Option 1:
2020 CrossFit Games Open WOD 20.4
30 Box jumps (24/20”)*
15 Clean and jerks (95/65)*
30 Box jumps
15 Clean and jerks (135/85)
30 Box jumps
10 Clean and jerks (185/115)
30 Alternating Pistols*
10 Clean and jerks (225/145)
30 Alternating Pistols
5 Clean and jerks (275/175)
30 Alternating Pistols
5 Clean and jerks (315/205)
For time
(20:00 cap)
*Scaled and Master’s 55+:
Scaled:
(24/20″), Med-ball step-ups (20/14),
(65/35)(95/55)(115/75)(135/95)(155/115)(185/135)
55+ Rx:
(24/20″), Med-ball step-ups (20/14),
(95/65)(115/75)(135/95)(155/105)(185/125)(205/145)
55+ Scaled:
(20/16″), Med-ball step-ups (20/14),
(45/35)(65/45)(85/65)(105/75)(125/85)(145/105)
Option 2:
17.4 (variation)
55 Deadlifts
55 Wall-Ball Shots
55 Calorie row
55 Handstand Push-ups
For time
Rx loads:
Men: deadlift 225 lb., and throw 20-lb. ball to 10-ft. target
Women: deadlift 155 lb., and throw 14-lb. ball to 9-ft. target
55+ Men: deadlift 185 lb., throw 20-lb. ball to 9-ft. target, and push press instead of HSPU @ 95 lb.
55+ Women: deadlift 125 lb., throw 10-lb. ball to 9-ft. target, and push press instead of HSPU @ 65 lb.
Post results and experiences to comments
If you are registered, don’t forget to post score to Games site no later than 1900 CST.
2020 CrossFit Games Open WOD 20.4
30 Box jumps (24/20”)*
15 Clean and jerks (95/65)*
30 Box jumps
15 Clean and jerks (135/85)
30 Box jumps
10 Clean and jerks (185/115)
30 Alternating Pistols*
10 Clean and jerks (225/145)
30 Alternating Pistols
5 Clean and jerks (275/175)
30 Alternating Pistols
5 Clean and jerks (315/205)
For time
(20:00 cap)
*Scaled and Master’s 55+:
Scaled:
(24/20″), Med-ball step-ups (20/14),
(65/35)(95/55)(115/75)(135/95)(155/115)(185/135)
55+ Rx:
(24/20″), Med-ball step-ups (20/14),
(95/65)(115/75)(135/95)(155/105)(185/125)(205/145)
55+ Scaled:
(20/16″), Med-ball step-ups (20/14),
(45/35)(65/45)(85/65)(105/75)(125/85)(145/105)
Post results and experiences to comments
If you are registered, don’t forget to post score to Games site
Option 1:
2011 CrossFit Games WOD Events 8, 9, and 10
“The End 3”
20 Calories Row
30 Wall-Ball Shots (20/14) @ (10/9′)
20 Toes-to-Bar
30 Box Jumps (24/20)
20 Sumo-Deadlift High-Pull (115/75)
30 Burpees
20 Shoulder to Overhead (135/95)
For Time
Compare to Wednesday, 16 March 2016
(Games WOD calls for a 20m sled pull at the end, sled plus 385lbs. MP has no sleds; but if you have them, do the pull)
Part 1 is as many reps in 3 minutes, rest 1 minute
Part 2 is as many reps in 6 minutes, rest 1 minute
Part 3 is all reps for time
Option 2:
2020 CrossFit Games Open 20.4*
30 Box jumps (24/20”)
15 Clean and jerks (95/65)
30 Box jumps
15 Clean and jerks (135/85)
30 Box jumps
10 Clean and jerks (185/115)
30 Alternating Pistols
10 Clean and jerks (225/145)
30 Alternating Pistols
5 Clean and jerks (275/175)
30 Alternating Pistols
5 Clean and jerks (315/205)
For time
(20:00 cap)
Spine Smash
Anterior Compartment Smash
Quad Smash
Post reps from each part, time, and experiences to comments*
*This option is available for registered athletes that cannot make Saturday’s competition.
