South Tulsa's Premier CrossFit
AMRAP in 8min of:
15 Wall ball shots (20/14) @ (10/9)
10 Pull-ups
5 Handstand push-ups
100m Run
Clean & Jerk
5 reps @ 35% 1RM
4 reps @ 50%
3 reps @ 60%
2 reps @ 70%
2 reps @ 80%
1 rep @ 85%
1 rep @ 90%
1 rep @ 90%
For quality work
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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!
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*Private lessons are available to teach these lifts if knowledge and/or application is lacking.
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2 rounds of:
Run 400m
10 Samsons
12 Hand-release push-ups
14 v-ups
14 Squats
12 Shoulder press w/T’s
Row 2:00
20m Lunges
10 PVC passovers
10 PVC windmills
Bike 2:00
7 Wall-Ball Shots
7 Toes-2-bar
Partner WOD (equal work)
“Ghost”
40 Wall-ball (20/14) @ (10/9’)
30 Toes-2-bar
3 rounds for time
(7:00 cap)
…rest and warm-up* lifts in 15:00, then…
“Roadhouse”
Complete as many rounds* and reps as possible in 10-minutes of:
9 Deadlifts (135/93)
6 Burpees-over-bar
3 Squat cleans (135/93)
For score
*Partners alternate complete rounds on “Roadhouse”
Warm-up template:
7 Hang power cleans(45/33)
5 Power cleans (75/53)
3 Squat cleans (95/63)
2 Squat cleans (115/73)
3 Deadlifts (125/83)
2 Squat clean (125/83)
2 Deadlifts (135/93)
2 Squat clean (135/93)
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WOD’s courtesy of Battle at the Base 2020 competition
Row 250m
Rest 1:00
Run 200m
Rest 1:00
Row 500m
Rest 2:00
Run 400m
Rest 2:00
Row 750m
Rest 3:00
Run 800m
Rest 3:00
Row 750m
Rest 2:00
Run 400m
Rest 2:00
Row 500m
Rest 1:00
Run 200m
Rest 1:00
Row 250m
For total sprint time
(Total time – 18:00 of rest = sprint time)
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2 rounds* of:
Bike 1:00
6 Spiders
6 Push-ups
Row 1:00
8 Sit-ups
8 Squats
Ski 1:00
6 Ring rows
6 SP w/T’s
Run 200m
*On round 2, increase the intensity of the bike, row, ski, and run.
5 Front squats (45/33)
5 HPC
5 Thrusters
4 Front squats (95/63)
4 HPC
4 Thrusters
3 Front squats (135/93)
3 HPC
3 Thrusters
21-15-9 rep rounds of:
Front squats (135/93)
Push-ups
…then…
15-9-6 rep rounds of:
Hang power cleans (135/93)
Box jumps (30/24″)
…then…
9-6-3 rep rounds of:
Thrusters (135/93)
Bar-facing burpees
For time
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Partner WOD:
Buy in: 100 cal bike for time
(8 min cap, if finished before 8 min, rest)
At 8 min mark begin 20 min AMRAP of:
400m run
20 Overhead squats (95/63)
20 Box jumps (20”)
20 Handstand push-ups
For score
Then…
Cash Out: 100 bar over burpees for time
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Every 75 seconds, perform 1 rep, then add (10/5), repeat and continue until failure of:
Snatch
Start at 25-30% 1RM snatch
Post max successful load
Complete as many rounds and reps as possible in 12-minutes of:
200m Run
40-ft DB Overhead walking lunges – right arm (50/35)
20 GHD sit-ups
40-ft DB Overhead walking lunges – left arm (50/35)
For score*
*Run is worth 8 pts, 1 for each 25m. Every 5-ft of lunges is worth 1 pt.
One round is worth 36 pts
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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.
Post results 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
…then…
Ski 12/8 calories
20m Heavy Farmers carry
40m D-ball high carry
10 KB swings
Bike 15/12 Calories
2 rounds of Burgener warm-up
7 Hang snatch (45/33)
7 Thruster
7 Sumo DL high pull
5 Snatch (75/53)
5 Thruster
5 Sumo DL high pull
3 Snatch (95/63)
3 Thruster
3 Sumo DL high pull
1000m Row
30 Ring dips
30 Sumo deadlift high-pull*
30 Handstand push-ups
30 Snatches*
30 Alternating pistols
30 Pull-ups
30 Thruster*
30 Burpees-over-bar
1000m Row
For time
*all lifts are same load (95/63)
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Assault bike 4200m
Rest 3:00
Assault bike 2100m
Rest 2:00
Assault bike 1000m
Rest 1:00
Assault bike 600m
For time
Compare to Tuesday, 25 June 2019
Every minute on the minute, for 7:00, perform:
1 Strict pull-up, adding 1 pull-up each minute*
For total reps
*1 on minute 1, 2 on minute 2, 3 on minute 3, and so on. On last minute, 7, perform max reps.
rest 3:00, then…
Every minute on the minute, for 7:00, perform:
3 Sit-up, adding 3 sit-ups each minute*
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