South Tulsa's Premier CrossFit
20 Wall-Ball Shots (25/16) @ (10/9′)
20 Sumo Deadlift High Pulls (75/53)
20 Box Overs (24/20″)
20 Push Press (75/53)
200m Run
5 rounds for time
Rocking Table – 1:00
Twisting Ape – 1:00
20 Straight Calf Raises
Elevated Seiza – 1:00
10 Side-to-Side Squats
Standing Pancake Stretch – 1:00
2 rounds for quality
Post time and experiences to comments
Row 500m
Rest 1 minute
Row 1000m
Rest 2 minutes
Row 1500m
Rest 3 minutes
Row 2000m
For Time
…Or…
Run 400m
Rest 1 minute
Run 800m
Rest 2 minutes
Run 1200m
Rest 3 minutes
Run 1600m
For Time
Pick a few weaknesses from the Athletic Skills Sheets, and then work on them.
Knees to Traps – 1:30
Elevated Cat – 1:30
2 Pike/2 Squat – 10 reps
Standing Pike – 1:30
Kneeling Achilles – 1:30/side
Butterfly – 1:30
Post choice, time, skills worked, and experiences to comments
15-12-9 rep rounds of:
Power Snatches (115/75)
Bar Muscle-ups
For Time
…rest 5:00, then…
200m Run
100 Double Unders
50 Sit-ups
25 Calories Biked
For Time
Shoulder Fold – 1:30/side
Twisted cross – 1:30/side
Saddle Sit – 2:00
Pike stretch – 2:00
Post times and experiences to comments
Partner WOD
“Are we done yet?!”
50 Burpees*
…then 4 rounds, alternating exercises of:
10 Power Snatches (95/65)
15 Bar-Over-Burpees
200m Wall-Ball Carry (20/14)
…then 3 rounds, splitting reps each exercise of:
30 Toes-2-Bar
20 Burpee Box Overs (24/20″)
10 Clean & Jerks (135/95)
…then 2 rounds, completing 1 round each of:
15 Chest-2-Bar Pull-ups
30 Sit-ups
…and finally…
2000m Row (switch every 250 or 500m)
For Time
Compare to Saturday, 06 May 2017
*Equal work
Side straddle – 1:00/side
Center straddle – 1:00
Butterfly – 1:00
Pike – 1:00
2 rounds for quality
Post time and experiences to comments
Run 400m
25 Thrusters (95/63)
15 Pull-ups
Run 800m
15 Pull-ups
25 Thrusters
Run 400m
For Time
Similar to Monday, 12 October 2015
Deadlift
5 reps @ 65% 1RM
3 reps @ 75%
1+ reps @ 85%
For max reps at 85%
Hip Capsule Stretch – 1:30/side
Side Splits – 1:30/side
Middle Splits – 1:30
Post time, load and max reps, 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
300m Run
25 Sit-ups
20 Shoulder Touches
15 Alternating Hand Raising Push-ups
10 Pistols
5 Muscle-ups
3 rounds for time
Compare to Friday, 14 October 2016
10 Double Kettlebell Front Squats*
40m Kettlebell Waiter Walks*
Rest 1 minutes
3 rounds for quality
*Try to increase weight each round.
Spine Smash – 2:00
Anterior Compartment Smash – 1:30/side
Quad Smash – 1:30/side
Glute Smash – 1:30/side
Post time and experiences to comments
2000m Row @ 80% 500m Pace
For row time and pace quality
21-15-9 rep rounds of:
Squat Cleans (135/93)
Ring Push-ups
Slammers (12/8) @ 2m
For Time
Posterior Chain and IT band – 1:30/side
Anterior Compartment Smash – 1:30/side
Hip Capsule – 2:00/side
Post times and experiences to comments
Partner WOD*
Row 500m/Fat Bar Deadlift hold (115)
150 Double Unders/Fat Bar Front Rack hold
100 Calories Bike/Fat Bar Back Rack hold
50 Toes-2-Bar/Fat Bar Overhead hold
For Time
…rest 8:00
As many meters in 2 minutes of:
Partner wheel barrow
Rest 1:00, then in 5 minutes perform…
30 Burpee Box overs (24/20″)**
30 Overhead Lunges (25/15)
Max Rep Pull-ups
For total score
*Equal work required. Fat Bar can never touch the ground from “Go!” to “Time”. If it does 5 synchronized burpees must be performed. Same weight for all male and co-ed teams. All female is 80#.
**One person working on each at a time. Can be done simultaneously. Equal work on each required. Equal work not required on PLU.
Knees to Traps – 1:30
Elevated Cat – 1:30
2 Pike/2 Squat – 10 reps
Standing Pike – 1:30
Kneeling Achilles – 1:30/side
Butterfly – 1:30
Post time, score, and experiences to comments
“For the Love of Burpees”
9 Burpee Box Jumps (24/20″)
9 Bar Over Burpees
9 Burpee Broad Jumps
9 Burpees onto a 45lb plate
9 Burpee Pull-Ups
9 One-legged Burpees
2 Rounds For Time
Compare to Monday, 02 June 2014
…Rest ~5:00, then partner up…
50 Double Kettlebell Thrusters (53/35)
100 Double Unders
50 Handstand Push-ups
100 Jump rope Singles
50 Kettlebell Swings (53/35)
For Time
Olympic Wall Squat – 2:00
Banded Overhead Distraction – 1:30/side
Couch Stretch 1:30/side
Post times and experiences to comments
