South Tulsa's Premier CrossFit
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
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)
Post results and experiences to comments
“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
Buy-in: 1000m Row for time
…Rest 3:00 and then…
10-8-6 rep rounds of:
Bar muscle ups
Clean and jerk (135/93)
Bar facing burpees
For time
…Rest 3:00 and then…
Sell out: 800m Run for time
For total time on workout and three separate times
(30:00 cap on total)
Post results and experiences to comments
As many rounds and reps as possible in 15-minutes, of the following:
15 Calories rowed
10 Double dumbbell thrusters (2 x 50/35)
50 Single-unders
10 Burpee box jump overs (24/20″)
15 Calories biked
For score
(100 points per round)
Thruster
Warm up to 65%, and then do this on an E2MOM clock:
5 @ 65% of 1-Rm thruster
5 @ 70%
3 @ 75%
2 @ 80%
1 @ 85%
1 @ 90%
For quality
Post results and experiences to comments
0:45 Max calories rowed
0:30 Rest/transition
0:45 Max kettlebell swings (53/35)
0:30 Rest/transition
0:45 Max d-ball cleans (100/70)
0:30 Rest/transition
0:45 Max wall walks
0:30 Rest/transition
2 Rounds for score
Deadlift (on an E2MOM clock)
7 @ 35% of 1-Rm deadlift
6 @ 45%
5 @ 55%
5 @ 65%
3 @ 75%
1 @ 80%
1 @ 85%
1 @ 90%
For quality
Post results and experiences to comments
10/side Kettlebell goblet hold bulgarian split squats*
1:30 Rest
3 Sets for quality
*Increase weight each round or stay the same weight each round
10 Toes to bar
10 Overhead squats (95/63)
10 Rounds for time
(20:00)
Post results and experiences to comments
Every 2 minutes on the minute, perform:
2 Shoulder Press* ⇒ 3 Push Press*
4 rounds for quality
*Do all rounds at 80% of SP and 80% of Thruster. Using two barbells is allowed.
Partner WOD, equal work
60 Double unders
50 Calories Row
40 Kettlebell swings (72/53)
30 Squat cleans (115/73)
20 Strict pull-ups
10 Strict handstand push-ups
2 Rounds for time
(25:00 cap)
Post results and experiences to comments
Run 400m*
Rest/walk 300m
8 rounds for pace control
*Pick a 400m pace challenging to maintain, but possible. The goal is to hold a specified pace for all 8 rounds. If you were successful last week, decrease your 400m pace by 5 seconds.
These drills are available anytime during the week at your convenience outside of class or at Open Gym. These are not done during a scheduled class.
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
250m Row
10 D-ball cleans (100/70)
25-ft Single-arm dumbbell overhead walking lunge (left) (70/50)
10 Burpee pull-ups
25-ft Single arm dumbbell overhead walking lunge (right) (70/50)
2 Rounds for time
(10:00 cap)
Pause* Snatch
On an EMOM clock:
1 @ 70% of 1-Rm snatch
1 @ 70%
1 @ 70%
1 @ 70%
1 @ 70%
1 @ 75%
1 @ 75%
1 @ 75%
1 @ 75%
1 @ 75%
1 @ 80%
1 @ 80%
1 @ 80%
1 @ 80%
1 @ 80%
For quality and technique work
*Pause for 2-seconds in receiving position
Posts results and experiences to comments
10/leg Kettlebell* goblet curtsy step down
2:00 Rest
3 Sets for quality
*Increase weight each round
21-15-9 Rep rounds* of:
Calories biked/rowed/skied**
Power snatches (125/83)
*40 Crossover single unders after each round
For time
(15:00 cap)
**Athlete’s choice on machine, and can switch out each round if desired.
Posts results and experiences to comments
Partner WOD
10 Rounds, partners alternate rounds, of:
2 Bar muscle-ups
3 Shoulder to overhead (125/83)
4 Bar over burpees
…Rest 2:00, change load, then with equal work…
50 Wall ball shots (20/14)@(10/9′)
40 GHD Sit-ups
30 Box jumps (30/24)
20 Power cleans (185/123)
…Rest 2:00, change load, then with alternating rounds…
10 Rounds, partners alternate rounds, of:
2 Bar muscle-ups
3 Shoulder to overhead (125/83)
4 Bar over burpees
For time
Post results and experiences to comments
Run 400m*
Rest/walk 300m
8 rounds for pace control
*Pick a 400m pace challenging to maintain, but possible. The goal is to hold a specified pace for all 8 rounds.
These drills are available anytime during the week at your convenience outside of class or at Open Gym. These are not done during a scheduled class.
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.
Post results and experiences to comments
