South Tulsa's Premier CrossFit
Row 800m
10 Power Snatches (95/63)
15 Toes-2-Bar
Run 600m
20 Squat Cleans (95/63)
25 Bar-Over-Burpees
Row 400m
30 Shoulder to Overhead (95/63)
35 Box Jumps (24/20″)
Run 200m
40 Kettlebell Swings (53/35)
45 Sit-ups
For Time
Compare to Saturday, 21 September 2019
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Partner WOD
2 Min AMCAP row
Rest 2 min, then:
8 Min AMRAP (equal work) of:
10 Pull-ups
20 Sit-ups
10 Wallball push-ups
20 Stationary alternating lunges
Rest 2 min, then
2 Min AMCAP bike
For time and total calories
Option 1:
Make up or redo 1-rep max
Or…
Option 2:
Pick a lift (SP, DL, HPC, Thruster, FSQ, BSQ, or OHS) and perform:
4 reps @ 55% 1RM
4 reps @ 65%
3 reps @ 75%
3 reps @ 85%
2 reps @ 90%
2 reps @ 90%
…rest 1-2 minutes, then…
Max reps at 90%
For quality and max reps
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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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10-20-30-40-50
Cal Row
20-18-16-14-12
Burpee box jump overs (24/20)
Grip endurance:
100′ Heavy farmers carry
50′ Pinch grip double plate carry
2 sets for quality, rest as needed
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2 rounds:
Row 250m
8 Samsons
8 Army T- push-ups
8 Half tacos
8 Squats
8 Ring rows
8 Shoulder press w/ T
then…
10m Walking lunges
10m Quad pulls
10 Burpees
Row 1:00
10 PVC Windmills
10 PVC Passovers
Row 3 min for max calories*
Rest 3 min
6 rounds for total calories
*goal each 3 min interval is 15% of total calories rowed during the 20 min row on
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“Baller”
Using the same Wall-Ball for each exercise, and carrying it with you the entire WOD perform:
10 Sit-up Slammers (20/14) @ 2m
15 Ball Cleans*
20 Overhead Walking Lunges
25 Ball Push-ups
Run 400m (w/ ball)
3 rounds for time
*Ball Cleans are squat cleans.
…rest 5-7 minutes, partner up and….
100 Calories Biked
For Time
(~equal work)
Compare to Friday, 13 September 2019
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7 Handstand push-ups
3 Squat cleans*
Rest 1:30
10 rounds for time
*start at 45% 1RM clean, increase load each round by 5% of your 1RM
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MPCF Hero Board WOD
“9/11 Tribute”
2001m Run*
11 Box Jumps (30/24″)
11 Thrusters (125/83)
11 Chest-to-Bar Pull-ups
11 Power Cleans (175/118)
11 Handstand Push-ups
11 Kettlebell Swings (72/53)
11 Toe-to-Bar
11 Deadlifts (170/113)
11 Push Jerks (110/73)
2001m Row*
For time
Compare to Wednesday, 11 September 2019
*It is the athlete’s choice to run or row at the beginning, and then simply do the other at the end. Athletes use only one bar. Weight needs to be changed to match each lift.
The workout is symbolic of the US terrorist attacks of September 11, 2001. The 2001 meter row and run represent the year of the attacks. The 11 Reps of 9 exercises represents the date. Even the weights have meaning. The 125 lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175 lb Power Clean symbolizes AA Flight 175 that hit the South Tower. The 170 lb Dead Lift is symbolic of flight 77 and Flight 93 combined. The 110 lb Push Jerks represent the number of floors in each tower of the World Trade Center buildings that were attacked.
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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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2019 Wodapalooza Online qualifiers 5 & 6
With a 15 minute clock, perform:
21-15-9 rep rounds of:
Thrusters (95/63)
Calories rowed
Burpees over rower
For time
With remaining time, find:
1-rep max Clean and Jerk
For max load
Compare to Monday, 09 September 2019
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