South Tulsa's Premier CrossFit
8/side Pause* single arm bent over kettlebell row
1:00 Rest
3 Rounds for quality
*Pause for 2-sec at the top
Partner WOD, equal work
36-24-12 rep rounds of:
Deadlifts (225/153)
Crossover single-unders
Bar-facing burpees
Toes to bar
For time
(25:00 cap)
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1200-1330
Unlimited members may use Open Gym to work on extra skills, strength, or conditioning.
All other members may use Open Gym to make up a missed programmed WOD.
1700-1830
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*. Various 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!
*Separately scheduled private lessons are available to teach these lifts if knowledge and application are lacking.
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On a E2MOM clock,
2 Tempo* Overhead Squats ⇒ 2 Overhead Squats
1 Complex @ 55%
1 Complex @ 65%
1 Complex @ 70%
1 Complex @ 75%
1 Complex @ 80%
For quality
*Tempo is 3 seconds down, 2 second pause on bottom
As many reps as possible in 15-minutes of:
9-15-21-27 Rep rounds of:
Alternating dumbbell snatches (50/35)
Alternating stationary single-arm dumbbell lunges* (50/35)
In remaining time, max rounds of:
3 Wall-walks
45 Double-unders
For score
*Dumbbell can be held however you choose
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Every 5 minutes on the minute:
30/24 Calories biked
30/24 Calories ski/row
6 Sets for time each set
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4 rounds of:
200m Run
10 Strict pull-ups
Then immediately into 4 rounds of:
200m Run
15 Push-ups
Finally immediately into 4 rounds of:
200m Run
25 Squats
For time
(30:00 cap)
10 V-ups
10 Tuck-ups
0:20 Hollow hold
0:20 Arch hold
1:00 Rest
4 Sets*
*Try to go unbroken on each set, while maintaining good form
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Dedicated to First Lieutenant Travis Manion, 26, of Doylestown, PA, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, CA, killed by sniper fire on April 29, 2007, while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother, Janet Manion, and sister, Ryan Borek.
According to Manion’s sister, Ryan, the workout is comprised of some of her brother’s favorite exercises. “This WOD was very deliberate in how it was put together.” Ryan serves as president of the Travis Manion Foundation, which provides resources for veterans and hosts community service projects. “My brother was a wrestler at the Naval Academy and had very strong legs, so this WOD is all dedicated to legs,” she says.
To donate to the Travis Manion Foundation, please click HERE.
HERO WOD “Manion”
400m Run
29 Back squats* (135/93)
7 Rounds for time
* Back squats from the rack
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Partner WOD, equal work required
800m Run/1000m Row/1000m Ski/2400m Bike
60 Power cleans (135/93)
800m Run/1000m Row/1000m Ski/2400m Bike
40 Clean and jerk (135/93)
800m Run/1000m Row/1000m Ski/2400m Bike
60 Shoulder to overhead (135/93)
800m Run/1000m Row/1000m Ski/2400m Bike
For time
(35:00 cap)
Post results and experiences to comments
1200-1330
Unlimited members may use Open Gym to work on extra skills, strength, or conditioning.
All other members may use Open Gym to make up a missed programmed WOD.
1700-1830
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*. Various 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!
*Separately scheduled private lessons are available to teach these lifts if knowledge and application are lacking.
Posts results and experiences to comments
Partner WOD (equal work)
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
5 Rounds for time
(35:00 cap)
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2024 CrossFit Games Quarterfinals WOD 4
With a continually running clock, complete as many reps as possible in 10 minutes of:
10 clean and jerks (135/83)
…Rest 1 minute…
10 clean and jerks (185/123)
…Rest 1 minute…
10 clean and jerks (225/153)
…Rest 1 minute…
Max-reps clean and jerks in time remaining (245/163)
For score
400m Run
25/20 Cal ski
25/20 Cal bike
25/20 Cal row
2 Rounds for time
(16:00 cap)
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“CrossFit Games 2024 Indy/Age Group Quarterfinals WOD 1”
1:00 Max reps snatches (135/83)
1:00 Max calories rowed
1:00 Max double dumbbell box step ups (2 x 50/35)(20″)
1:00 Rest
4 Rounds for max score
0:30 Hollow hold
0:30 Rest
0:30 Low plank
0:30 Rest
0:30 Max reps v-ups
0:30 Rest
3 Rounds for quality
Post results and experiences to comments
1200-1330
Unlimited members may use Open Gym to work on extra skills, strength, or conditioning.
All other members may use Open Gym to make up a missed programmed WOD.
1700-1830
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*. Various 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!
*Separately scheduled private lessons are available to teach these lifts if knowledge and application are lacking.
Posts results and experiences to comments
Partner WOD*
“Last minute changes”
800m Row
70 Wall-Ball Sit-up Throws (16/14/12)* at 5m
60 Plate-facing Burpees
200 Double Unders
60 One-arm alternating Kettlebell Lunges (53/35)
70 Wall-Ball Volleyball Throws (25/20/16) @ 8′
800m Row
For Time
Compare to Wednesday, 25 April 2018
*Equal work and only one partner working at a time throughout WOD, except WB throws.
(A/B/C): A is male Rx, B is co-ed Rx, C is female Rx
…rest 3 minutes, then…
As a partner team, find max calories biked in 5 minutes
For time and score
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