South Tulsa's Premier CrossFit
Partner WOD, equal work
3000m Bike
…immediately into…
6 Rounds (partners alternate rounds) of:
12 Deadlifts (155/103)
9 Hang power cleans
6 Shoulder-to-overhead
…then
2000m Row
…immediately into…
4 Rounds (partners alternate rounds) of:
12 Deadlifts (155/103)
9 Hang power cleans
6 Shoulder-to-overhead
…finally sell-out with…
100 Double-unders
For time
(30:00 cap)
Post results and experiences to comments
As many rounds and reps as possible in 7-minutes of the following:
5 Devils press (2x 50/35)
10 Wall-ball shots (20/14)@(10/9′)
15/12 Calories biked
For score
Shoulder Press
1-rep max
For max load
30 Single-unders
10 Toes-to-bar
3 Rounds for time
(6:00 cap)
Compare to Wednesday, 18 May 2022
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As many rounds and reps as possible in 20-minutes of the following:
10 Shuttle runs (25′ down and back)
2 Rope climbs (13′)
4 Clean and jerk (185/123)
For score
Post results and experiences to comments
Partner WOD, equal work required
60 Front squats (135/93)
20 Wall walks
48 Front squats
16 Wall walks
36 Front squats
12 Wall walks
24 Front squat
8 Wall walks
12 Front squats
4 Wall walks
For time
(30:00 cap)
Post results and experiences to comments
1200-1330
Unlimited members may use Open Gym to work on any extra skills, strength, or conditioning of their choosing.
All other members may use Open Gym to make up a missed programmed WOD.
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!
*Separately scheduled private lessons are available to teach these lifts if knowledge and/or application is lacking.
Post results and experiences to comments
10/8 Calories biked
6 Power Snatches (75/53)
4 T-Push ups
10/8 Calories Rowed
6 GHD sit-ups
4 Shoulder Press (75/53)
2 rounds for time
(7:00 cap)
Snatch
1-rep max
Compare to Monday, 13 June 2022
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As many reps as possible in 2:00 of the following:
250m/200m Row
Max reps double dumbbell box step overs (2 x 50/35)(24/20″)
…Rest 0:30 then…
As many reps as possible in 2:00 of the following:
700m/500m Assault bike
Max reps devil presses (2 x 50/35)
…Rest 0:30 then…
As many reps as possible in 2:00 of the following:
250m/200m Ski
Max reps double dumbbell shoulder to overhead (2 x 50/35)
…Rest 0:30, then repeat…
4 Rounds for total score
Post results and experiences to comments
Partner WOD (equal work)
10 Pull-ups
20 Push-ups
30 Squats
20 Pull-ups
40 Push-ups
60 Squats
30 Pull-ups
60 Push-ups
90 Squats
40 Pull-ups
80 Push-ups
120 Squats
For time
(35:00 cap)
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5 Rounds of:
2 Wall walks
3 Power snatches (135/93)
4 Strict handstand push-ups
5 Clean and jerks (135/93)
…then…
4 Rounds of:
15 Hang power cleans (95/63)
10 Box jumps (24/20″)
…then…
3 Rounds of:
25 Overhead squats (45/33)
25′ Handstand walk
For total time
(30:00 time cap)
Post results and experiences to comments
Partner WOD, equal work required
50 Chest-to-bar pullups
50 Bar-facing burpees
50 Thrusters (95/63)
5:00 Rest
2 Rounds for time
(30:00 cap)
Post results and experiences to comments
1200-1330
Unlimited members may use Open Gym to work on any extra skills, strength, or conditioning of their choosing.
All other members may use Open Gym to make up a missed programmed WOD.
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!
*Separately scheduled private lessons are available to teach these lifts if knowledge and/or application is lacking.
Post results and experiences to comments
3-Person team WOD
120* Calories rowed
60 Devil presses (2 x 50/35)
120 Calories skied
75 Toes to bar
120 Calories biked
90 Box jumps (24/20″)
For time
(37:00 cap)
* Calories listed are for MMM teams. For co-ed teams, for each M on team, 40 Calories; for each F on team, 32 Calories.
Post results and experiences to comments
As many reps* as possible in 2:00 of the following:
200m Run
Max pull-ups in remaining time
…Rest 1:00 then…
As many reps as possible in 2:00 of the following:
200m Run
Max push-ups in remaining time
…Rest 1:00
4 Rounds for total reps of each exercise
*If you have a vest (20/14) wear it
…Rest 3:00 and then…
0:45 Hollow hold
1:00 Rest
0:45 Side low plank hold (right)
1:00 Rest
0:45 Side low plank hold (left)
1:00 Rest
0:45 Arch hold
1:00 Rest
2 Rounds for quality
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2 Bar muscle-ups
3 Wall-walks
4 Deadlifts (315/223)
10 Rounds for time
(20:00 cap)
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