South Tulsa's Premier CrossFit
MPCF Board WOD
“Jeremy”
21-15-9 rep rounds of:
Overhead Squats (95/63)
Burpees
For Time
Compare to Friday, 31 January 2020
Thruster
7 @ 25% 1RM
5 @ 40%
4 @ 55%
3 @ 65%
2 @ 75%
2 @ 85%
2 @ 90%
1 @ 92.5%
1 @ 95%
1 @ 97.5%
For quality of lifts
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Pick two of the three, rest 10:00 between
Option 1:
MPCF Board WOD:
Max reps rope climbs (12′) in 2:00
For score
Option 2:
MPCF Board WOD:
Max unbroken WB shots (20/14)@(10/9′)
For score
Option 3:
As many reps as possible in 7 minutes of*:
1 Strict pull-up
1 Wall-ball shot (25/20)@(10/9′)
For total reps
*Add one rep of each exercise each round
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10 Banded good-mornings
10 Monster walk (each direction)
10 Inch-worm pushups
10 Barbell Z-press
2 Rounds for quality
MPCF Board WOD
“Randy”
75 Power Snatches (75/53)
For time
Compare to Wednesday, 13 March 2019
MPCF Board WOD
“Fran”
21-15-9 rep rounds of:
Thrusters (95/63)
Pull-ups
For Time
Compare to Monday, 02 November 2020
0:20 Hollow Hold into 10 Hollow Rocks
0:30 Rest
0:20 Arch Hold into 10 Arch Rocks
1:00 Rest
5 Sets
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10 Lat activation pulls
10 Arch hollow swings on bar
20 Double unders
Rest 2:00
4 sets for quality
MPCF Board WOD
“Nancy”
Run 400m
15 Overhead Squats (95/63)
5 rounds for time
Compare to Monday, 10 August 2020
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MPCF Board WOD
“1-mile run”
For time
Hang Power Clean
5 @ 25% 1RM
5 @ 35%
4 @ 45%
4 @ 55%
3 @ 65%
3 @ 75%
2 @ 80%
1 @ 85%
1 @ 85%
1 @ 85%
1 @ 85%
For quality under load
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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!
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MPCF Board WOD
“300”
25 Pull-Ups
50 Deadlifts (135/93)
50 Push-ups
50 Box Overs (24/20″)
50 Kettlebell Swings (53/35)
50 Thrusters (65/45)
25 Pull-Ups
For Time
Compare to Saturday, 19 December 2015
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MPCF Board WOD
“Jerry”
1-mile Run
2k Row
1-mile Run
For Time
Compare to Tuesday, 04 August 2020
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MPCF Board WOD
“Helen”
400m Run
21 Kettlebell Swings (53/35)
12 Pull-ups
3 rounds for time
(15:00 cap)
Compare to Wednesday, 28 September 2016
…rest 10:00 from completion of “Helen”, then…
7 Shoulder press* @ 35% of 1-rm shoulder press
15 GHDs
9 Shoulder press @ 45% of 1-rm shoulder press
0:30 Hollow hold
11 Shoulder press @ 55% of 1-rm shoulder press
0:30 Back extension hold
9 Push press @ 65% of 1-rm shoulder press
0:30 Low plank hold
7 Push press @ 75% of 1-rm shoulder press
15 Arch rocks
For time
(12:00 cap)
*Sets need to be unbroken. Only rest position is in the up position. Must clean load each set.
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“Rooster”
10 Burpees
20 Double Unders
10 rounds for time
Compare to Wednesday, 30 January 2019
Deadlift
7 @ 40% of 1-rm deadlift
9 @ 50%
11 @ 60%
9 @ 70%
7 @ 80%
For quality and load, goal is to connect all reps and maintain proper form
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MPCF Board WOD
“Karen”
150 Wall-Ball Shots (20/14) @ (10/9′)
For Time
Compare to Wednesday, 16 January 2019
Strict Pull-ups
5 reps every minute for 6 minutes*
*Minutes 1 and 4: Pronated grip
Minutes 2 and 5: Supinated grip
Minutes 3 and 6: Wide grip
For quality
Quad smash with a foam roller
Hamstring smash
Thoracic smash
Lat smash
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Option 1:
MPCF Board WOD
5000m Row
For Time
Compare to Tuesday, 27 November 2018
Option 2:
CrossFit PairUp Throwdown
30 synchro deadlifts (185/123)
30 synchro bar-facing burpees
400-m run
20 synchro deadlifts
20 synchro bar-facing burpees
400-m run
10 synchro deadlifts
10 synchro bar-facing burpees
400-m run
Rest 5 min.
10 synchro thrusters (75/53)
10 synchro pull-ups
400-m run
20 synchro thrusters
20 synchro pull-ups
400-m run
30 synchro thrusters
30 synchro pull-ups
400-m run
For Time
(35:00 cap)
Scaling options can be found at CrossFit.com
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MPCF Board WOD
MPCF Partner Board WOD
“Giddy up”
50 Burpee buy-in (as a team, 25 each) for time
After team is done, rest 3 minutes then start the main WOD
First…
200 meter Shuttle Sprints x 6
Next…
4 rounds (alternating partners each round, 2 rounds each):
12 Toes-2-Bar
12 Handstand Push-ups
Then…
200 meter Rowing Sprints x 6
Followed by…
4 rounds (alternating partners each round, 2 rounds each):
12 Pull-ups
12 Overhead Squats (95/63)
Lastly…
120 meter Human Wheel Barrel
For Time
Compare to Saturday, 24 October 2015
Notes:
This is a partner WOD. In all exercises, except the wheel barrel, ONLY one partner working at a time. The Burpee buy-in is a team total, 25 each. Perform the run and row as relays; person A does 200m, tags person B to do 200m, and then repeat. Throughout all exercises, partners must perform equal work. In each of the 4 rounders, partners alternate rounds, A does rd 1, B does rd 2, A does rd 3, and B does rd 4. Each round must be completed in it’s entirety before moving to next round or event. The human wheelbarrow is executed by person A grabbing the feet of person B, and then they travel with person B walking on their hands. Each partner will be the “wheelbarrow” for 60m.
Snatch Balance
Work to a heavy single
For load and quality
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