South Tulsa's Premier CrossFit
Partner WOD
4 round of:
Run 150m
7 Chest-2-Bar Pull-ups
7 Front Squats (135/93)
7 Handstand Push-ups
…then…
80 yards Partner Carry
…then…
22-16-10 reps of:
Overhead Squats (95/63)
Burpees
…then…
80 yard Partner Carry
…then…
Run 800m
50 Back Extensions
50 Sit-ups
…then…
80 yard Partner Carry
For Time
Flexibility/Mobility:
Low Lunge Twist – 2:00/side
Eye of the Needle – 2:00/leg
Reclined Spinal Twist – 2:00/leg
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40 Calories Rowed
30 Wall-Ball Shots (14/10) at 10′
40 Pull-ups
30 Box Overs (20″)
40 Front Squats (95/65)
30 Calories on Assault Bike
For Time
Back Squat
7-rep max
For max load
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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 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!
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*Private lessons are available to teach these lifts if knowledge and/or application is lacking.
“Wild Wednesday”
400m Run
30 Toes-2-Bar
20 Pistols (alternating)
10 Strict Pull-ups
50 Calories Rowed
10 Strict Handstand Push-ups
20 Ring Push-ups
30 Slammers (12/8)
400m Run
2 rounds for time
Compare to Wednesday, 18 July 2018
Posterior Chain – 2:00/side
Anterior Compartment Smash – 2:00/side
Hip Capsule – 2:00/side
For Quality
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Max calories biked in 15 seconds
Rest 30 seconds
Max calories rowed in 15 seconds
Rest 1:00
Max calories biked in 30 seconds
Rest 1:00
Max calories rowed in 30 seconds
Rest 2:00
Max calories biked in 45 seconds
Rest 1:30 seconds
Max calories rowed in 45 seconds
Rest 3:00
Max calories biked in 1:00
Rest 2:00
Max calories rowed in 1:00
For total calories burned
15 Handstand Push-ups
30 Toes-2-Bar
45 Wall-Ball Shots (25/16) @ (10/9′)
30 Toe-2-Bar
15 Handstand Push-ups
For Time
Compare to Tuesday, 31 July 2018
Couch Stretch – 1:00/side
Side Straddle – 1:00/side
Middle Straddle – 1:30
Elevated Cat Stretch – 1:30
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Row 250m
5 Front Squats* (175/113)
5 Bar-Over-Burpees
Row 500m
7 Front Squats
7 Bar-Over-Burpees
Row 750m
7 Front Squats
7 Bar-Over-Burpees
Row 500m
5 Front Squats
5 Bar-Over-Burpees
Row 250m
For Time
(18:00 cap)
Compare to Tuesday, 20 September 2016
*Must clean the bar to perform FSQ. Squat cleaning first rep is allowed.
Shoulder Press
4 x 7 @ 80%
For Quality
Eye of the Needle – 1:30/side
Reclined Spinal Twist – 1:30/side
Hip Capsule – 1:30/side
Overhead Distraction – 1:30/side
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Partner WOD
“Clean Balls”
100 Wall-ball shots (20/14) @ (10/9′)
40 Calories Rowed
30 cleans (135/95)
80 Wall-ball shots
30 Calories Biked
20 cleans (185/135)
60 Wall-ball shots
200 Double Unders
10 cleans (225/155)
For Time
Compare to Saturday, 07 April 2018
-Equal work required (as close as possible on calories)
-Must use same bar throughout WOD. If team is co-ed, separate bars are allowed
Spine Smash – 2:00
Anterior Compartment Smash – 1:30/side
Quad Smash – 1:30/side
Glute Smash – 1:30/side
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35 Pull-ups
35 Weighted Walking Lunges (45/35)
35 GHD Back Extensions
35 Double Unders
35 Wall-Ball Shots (20/14) @ (10/9′)
35 Hand-release Push-ups
35 Calories Rowed
35 Knees-2-Elbows
35 Box Overs (24/20″) No Touching Box
For Time
Compare to Friday, 17 March 2017
Shoulder Press
5 reps @ 65% 1RM
3 reps @ 75%
1+ reps @ 85%
For max reps
(15:00 cap)
Couch Stretch, 1:00/leg
Right leg split, 2:00
Left leg split, 2:00
Couch Stretch, 1:00/leg
For Quality
Post load and max reps, 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.
Deadlift
5 reps @ 65% 1RM
3 reps @ 75%
1+ reps @ 85%
For max reps at 85%
(15:00 cap)
12-9-6 rep rounds of:
Shoulder-2-Overhead (135/93)
Muscle-ups
GHD Sit-ups
For Time
Compare to Tuesday, 08 September 2015
Barbell Shoulder Smash – 1:30/arm
Quad Smash – 1:30/leg
Spine Smash – 2:00
Post load, time, and experiences to comments
