South Tulsa's Premier CrossFit
Partner WOD
Complete as many rounds and reps as possible in 7 minutes of:
100m Sprint
7 Power Snatches (95/63)
5 Burpees
10/8 Calories Biked
7 Shoulder Press (95/63)
For Score
(run is 1 rep per 25m)
Snatch
1-rep max
Compare to Friday, 15 December 2017
Spine Smash – 2:00
Anterior Compartment Smash – 1:30/side
Quad Smash – 1:30/side
Glute Smash – 1:30/side
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Run 800m
10 rounds of skate park
Run 1 mile
10 rounds of skate park
Run 800m
For Time
Compare to Monday, 04 July 2016
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500m row
Rest 1:00
10 rounds for time
…or…
MPCF Board WOD
5000m Row
For Time
ROMWOD
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Complete as many rounds and reps as possible in 7 minutes of:
200m Run
20 Speed Skips
15 Sit-ups
10 Front Squats (95/63)
5 Strict Pull-ups
For Score
Clean
1-1-1-1-1-1
For Max Load
Compare to Wednesday, 06 December 2017
Saddle Sit – 2:00
Twisted Cross – 1:30/side
Couch Stretch – 1:30/side
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Partner WOD
200m Run
20 Sit-up Slammers (16/12) @ 2m
20 Shoulder Touches
150m Run
15 Goblet Squats (72/53)
15 Burpees-Over-Bar
100m Run
10 One Arm Dumbbell Overhead Squat (50/35)
10 Chest-2-Bar Pull-ups
4 rounds for time
(25:00 cap)
Compare to Saturday, 29 July 2017
Snatch
3-3-2-2-1-1-1-1
@ 45-55-65-70-75-80-85-90% 1RM
For Quality
ROMWOD
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Partner up, then perform as many rounds and reps as possible in 7 minutes of:
3 Strict Pull-ups
6 Push-ups
9 GHD Sit-ups
12 Wall-Ball Shots (20/14) @ (11/10′)
15/12 Calories Biked
For Score
*Alternate Exercises
Shoulder Press
1-rep max
Compare to Friday, 26 May 2017
30 Speed Skips
10 Toes-2-Bar
3 rounds for time
Spine Smash – 2:00
Anterior Compartment Smash – 1:00/side
Quad Smash – 1:00/side
Overhead Distraction w/External Bias – 1:00/side
Glute Smash – 1:00/side
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This week we will be at Climb Tulsa for some climbing and different modality work. Show up around 1700, and stay as long as your hearts desire. Or 2200 when they close. 🙂
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Headstand or Handstand* Hold
5 x 30 seconds
Between sets, perform 30 Speed Skips
For Quality
*Beginner/Intermediate do headstands. Advanced/Elite do handstands.
“Steppin & Reppin”
40 reps Box Jumps (24/20″)
40 Reps Ketlebell Swings (53/35)
40 Reps Overhead Squats (85/55)
Run 200m
30 Reps Box Jumps
30 Reps Kettlebell Swings
30 Reps Overhead Squats
Run 200m backwards
20 Reps Box Jumps
20 Reps Kettlebell Swings
20 Reps Overhead Squats
Run 200m
10 Reps Box Jumps
10 Reps Kettlebell Swings
10 Reps Overhead Squats
Run 200m backwards
For Time
Compare to Monday, 30 June 2014
Single Leg Flexion – 2:00/side
Overhead T-spine Smash – 2:00
External Rotation Shoulder Smash – 2:00/side
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Partner up, then…
Bike 150 Calories*
For Time
*equal work
“30 more days!”
30 Hand-release Push-ups
30 Kettlebell Swings (70/53)*
30 Slammers (12/8)*
30 Calories Rowed
30 Burpees
30 Overhead Squats (75/53)*
30 Double Unders
…Rest 3:00, then…
Run 600m*
For Time
Compare to Wednesday, 26 June 2013
*Rx Masters 55+:
KBS (55/35)
Slammers (10/6)
OHS (55/30)
Run 400m
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