South Tulsa's Premier CrossFit
MPCF Board WOD
“Cindy”
Complete as many rounds and reps as possible in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats
For score
Post results and experiences to comments
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan on June 28 2005.
“Michael” was CrossFit’s second hero WOD (after “J.T.”), posted on the CrossFit Main Site as the workout of the day for July 15, 2005 (050715). The post said: “With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly. The price of freedom, and its worth, is found in Michael’s passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.”
MPCF Hero Board WOD
“Michael”
Run 800m
50 Back Extensions
50 Sit-ups
3 rounds for time
Post results and experiences to comments
MPCF Board WOD
50 Pull-ups
For time
3 sets of:
8-6-4 Devil Presses (2×50/35)*
Rest 2:00 between sets
For time
(20:00 cap)
*After each round of Devil Presses, perform 40 double unders
WOD flows as follows:
8 DP, 40 du, 6 DP, 40 du, 4 DP, 40 du, rest 2:00…now repeat this two more times
Post results and experiences to comments
MPCF Board WOD
“Fran”
21-15-9 rep rounds of:
Thrusters (95/63)
Pull-ups
For Time
Compare to Wednesday, 28 July 2021
0:20 Hollow Hold into 10 Hollow Rocks
0:30 Rest
0:20 Arch Hold into 10 Arch Rocks
1:00 Rest
5 Sets for quality
Post results and experiences to comments
“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 Monday, 14 September 2020
Post results and experiences in comments
MPCF Board WOD
“Nancy”
Run 400m
15 Overhead Squats (95/63)
5 rounds for time
Compare to Monday, 19 July 2021
Post results and experiences to comments
MPCF Board WOD
Row 1000m
50 Thrusters (45/33)
30 Pull-ups
For Time
Compare to Friday, 14 February 2020
Post results and experiences to comments
MPCF Board WOD
“Jo-Jo”
15-12-9-7 rep rounds of:
Box jumps/overs* (24/20″)
Kettlebell swings (53/35)
Wall-ball shots (20/14)@(10/9′)
Calories rowed
For time
Compare to Wednesday, 24 March 2021
*In rounds of 15 and 9, athlete performs box jumps. In rounds of 12 and 7 athlete performs box overs.
Post results and experiences to comments
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 Saturday, 11 September 2021
*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.
Post results and experiences to comments
“Shoulder Blaster”
10 Side lying shoulder flexion*
10 Side lying shoulder adduction*
10 Side lying external rotation*
2 sets/side
*Weight used is the same for all movements, all rounds. Suggested weight is between 1#-5# plate. Start lighter than you think. If you complete one set you may increase weight, but do not go over 5#. These exercises are designed to be light. Going too heavy can potentially cause injury.
MPCF Board WOD
“Ellen”
20 Burpees
21 Alternating dumbbell snatches (50/35)
12 Double dumbbell thrusters (50/35)
3 Round for time
Compare to Saturday, 13 February 2021
Post results and experiences to comments
MPCF Board WOD and Fitness Challenge WOD
Max reps in 7-minutes of:
Burpees-over-Bar
For total score
Compare to Monday, 08 February 2021
Partner WOD*
24-16-8 rep rounds of:
Deadlifts**
Pull-ups
Calories biked
For time
*Equal work required, one bar used, one athlete working at a time
**Rx loads:
24 reps @ (225/153)
16 reps @ (295/203)
8 reps @ (365/243)
Post results and experiences to comments
Partner WOD
Complete as many rounds and reps, alternating exercises, in 4-minutes of:
25 Double Unders
10 Sit-ups
10 Burpees
…Rest 2 minutes, then…
Complete as many rounds and reps, alternating exercises, in 4-minutes of:
3 Power Cleans to Overhead (75/53)
6 Goblet Squats (53/35)
9/6 Calories Rowed
For Score
Clean and Jerk
1-rep max
Compare to Monday, 07 February 2022
Post results and experiences to comments
MPCF Board WOD
“1776”
3-person Team WOD
Buy-in:
144 Cals biked
…then…
132 Kettlebell swings (53/35)
132 Double-unders
132 Double Dumbbell Push Press (2x 50/35)
132 D-ball cleans (100/80)
132 Wall-ball shots (20/14)@(10/9′)
168 Burpees
132 Pull-ups
132 Box jumps (20″)
132 Sit-ups
132 Kettlebell goblet squats (72/55)
132 Dumbbell snatches (50/35)
…then…
Sell-out:
144 Cals rowed
For time, equal work required
Meaning behind the WOD’s numbers:
144: This is 48 reps for each team member, representing the 48 continental US states now in our union. The 2 states outside the continental US are represented by the 2 exercises being on the outside of the WOD.
168: This is 56 reps for each team member, representing the 56 signers of the Declaration of Independence.
132: This is 44 reps for each team member, representing the average age of the signers of the Declaration of Independence.
1776: Total reps in the WOD, representing the year we declared Independence!
13: The total number of exercises representing the 13 colonies standing together to declare our Independence from tyranny!
Post results and experience to comments
Navy file photo of SEAL Lt. Michael P. Murphy, from Patchogue, N.Y. Murphy was killed by enemy forces during a reconnaissance mission, Operation Red Wing, June 28, 2005, while leading a four-man team tasked with finding a key Taliban leader in the mountainous terrain near Asadabad, Afghanistan. The team came under fire from a much larger enemy force with superior tactical position. Murphy knowingly left his position of cover to get a clear signal in order to communicate with his headquarters and was mortally wounded while exposing himself to enemy fire. While being shot and shot at, Murphy provided his units location and requested immediate support for his element. He returned to his cover position to continue the fight until finally succumbing to his wounds. U.S. Navy photo (RELEASED)
MPCF Board WOD and Hero WOD
“Murph”
Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile
For Time
Compare to Saturday, 29 June 2019
Partition the pull-ups, push-ups, and squats as needed. Simply put a mile run at the beginning and the end. If you have a weighted vest (20/14), wear it.
Post result and experiences to comments
