South Tulsa's Premier CrossFit
4 thrusters (135/95)
3 muscle-ups
8 thrusters (135/95)
6 muscle-ups
12 thrusters (135/95)
9 muscle-ups
For time
Twisted Cross – 1:30/side
T-spine Smash – 2:00
Overhead Distraction w/ external bias – 1:30/side
Cat Stretch – 2:00
Post time or score at cap, and experiences to comments
2018 Age Group Qualifier Workout 3
Complete as many rounds as possible in 20 minutes of:
50 Wall-Ball Shots (20/14) @ (10/9′)*
100 Double Unders
50-ft Handstand Walking
100 Double Unders
50 Calorie Row
100 Double Unders
50-ft Handstand Walking
100 Double Unders
For Score
*Weight and/or height may vary by age group. See Workout Description & Scorecard for more details.
Shoulder Fold – 1:30/side
Quad Smash – 1:30/side
Sink Mobilization – 2:00
Post score and experiences to comments
2018 Age Group Qualifier Workout 2
4 rounds for time of:
25 Chest-to-Bar Pull-ups
5 Cleans (245/170)*
Time cap: 15 minutes
*Weights may vary by age group. See Workout Description & Scorecard for more details.
Twisted Cross – 1:30/side
T-spine Smash – 2:00
Overhead Distraction w/ external bias – 1:30/side
Post time or score at cap, and experiences to comments
1730-1900
Competitor class is for those members that want to take their CrossFit to the next level. All unlimited MP members are welcome to join this class, with prior approval from Coach Jimmy. WOD’s for this class will not be posted on the website the night before. When coming to this class, you will be expected to have a basic knowledge of all CrossFit movements. You will need to be familiar with and can be responsible for your own scaling, if necessary. Those that chose to attend this class, please come prepared for any movement/exercise that can be found in CrossFit. There will be a brief instruction, but basic knowledge is the responsibility of the athlete. Attendees will be encouraged to FULLY participate in whatever is programmed. This class is fast paced, demanding, and challenging. You will experience both success and frustration; but your skill level, strength, speed, etc will grow exponentially!
ROMWOD
Post experiences to comments
Partner WOD
“Fast and Furious II”
4 x 200m Sprint
100 Sit-ups Slammers (14/10) @ 2m
50 Fat Bar Deadlifts (225/150)
40 Overhead Squats (115/75)
40 Pull-ups
50 Plate-facing Burpees
100 Double Unders
4 x 200m Sprint
For Time
Compare to Saturday, 15 April 2017
Instructions: Equal work. One person at a time working. Tag between exercises. Use same equipment/location. Complete each exercise in it’s entirety before moving to next exercise.
10 Sit-ups to Straddle
Right Side Straddle – 2:00
Left Side Straddle – 2:00
Middle Straddle – 2:00
Day 74
Post time, loads, and experiences to comments
Run Sprints
200m, rest 1:00
400m, rest 2:00
600m, rest 3:00
400m, rest 2:00
200m
For total sprint time
Complete as many rounds and reps as possible in 7 minutes of:
10 Pull-ups
20 meters Burpee Broad Jumps
30 Single Unders
For Score
…rest 5 minutes, then…
Partner up, complete as many rounds and reps as possible in 7 minutes, alternating exercises of:
28 Double Unders
10/8 Calories Biked
8 GHD Sit-ups
6 Burpees
4 Ring Dips
For Score
Shoulder Fold – 1:30/side
External Shoulder Rotation twist – 1:30/side
Saddle Pose – 2:00
Pike stretch – 2:00
Post sprint time, score, and experiences to comments
Row 1000m
…then partition as desired the following:
25 Handstand Pushups
50 Power Cleans (115/73)
75 Hand-release Push-ups
100 Sit-ups
…then…
Row 1000m
For Time
Compare to Monday, 18 April 2016
Hang Squat Snatch
4-3-3-2-2*
@ 55-60-65-70-75% 1RM
For Quality
*Not cycled through. Setup separately for each rep. No touch-n-go’s.
Day 72
Right Leg Split – 1:30
Left Leg Split – 1:30
Middle Splits – 1:30
Post time, loads, and experiences to comments
Partner WOD
20 Shoulder Touches
30 Pull-ups
500m Row
80 Sit-ups
130 Double Unders
80 Squats
500m Row
30 Kettlebell Swings (72/53)
20 Burpees
2 rounds for time
Deadlift
4-rep max
Hip Capsule – 2:00/side
Overhead w/ External Rotation Bias – 2:00/side
Quad Smash – 2:00/side
Day 70
Post time, load, and experiences to comments
Power Clean ⇒ Hang Squat Clean ⇒ Jerk
Complex 1-rep max
(18:00 cap)
“Time to pay…almost”
600m Run
40 Sit-up Slammers (12/8)
20 Wall-Ball Shots (20/14) @ (10/9′)
10 Muscle-ups
20 Wall-Ball Shots
40 Sit-up Slammers*
600m Run
For Time
Similar to Saturday, 22 April 2017
(18:00 cap)
*Original WOD called for KBPU. Coach subconsciously made an on the spot call to repeat slammers while he was writing the WOD on the board. Expect the unexpected!
Super Front Rack – 1:30/arm
Banded Olympic Wall Squat – 2:00
Quad Smash – 1:30/leg
Post max load, time, and experiences to comments
1730-1900
Competitor class is for those members that want to take their CrossFit to the next level. All unlimited MP members are welcome to join this class, with prior approval from Coach Jimmy. WOD’s for this class will not be posted on the website the night before. When coming to this class, you will be expected to have a basic knowledge of all CrossFit movements. You will need to be familiar with and can be responsible for your own scaling, if necessary. Those that chose to attend this class, please come prepared for any movement/exercise that can be found in CrossFit. There will be a brief instruction, but basic knowledge is the responsibility of the athlete. Attendees will be encouraged to FULLY participate in whatever is programmed. This class is fast paced, demanding, and challenging. You will experience both success and frustration; but your skill level, strength, speed, etc will grow exponentially!
ROMWOD
Post experiences to comments
