South Tulsa's Premier CrossFit
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.
Canceled this week only. We apologize for any inconvenience.
Posts 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
1:00 Row sprint for calories
1:00 Low plank hold
1:00 Rest
1:00 Bike sprint for calories
1:00 Hollow hold
1:00 Rest
1:00 Ski sprint for calories
1:00 Handstand hold with back against wall
1:00 Rest
4 Rounds for total calories
Compare to Friday, 04 November 2022
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
MPCF Board WOD
“Kelly”
Run 400m
30 Box Jumps (24/20″)
30 Wall-Ball Shots (20/14) @ (10/9′)
5 rounds for time
Compare to Friday, 30 November 2018
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
Partner WOD (equal work on each movement)
As many rounds and reps as possible in 8-minutes of:
20 Alternating dumbbell hang clean and jerk (50/35)
10 Bar muscle-ups
…Rest 3 minutes and then…
As many rounds and reps as possible in 8-minutes of:
20 Double dumbbell shoulder to overhead (2 x 50/35)
20 Chest-to-bar pull-ups
…Rest 3 minutes and then…
As many rounds and reps as possible in 8-minutes of:
20 Devil presses (2 x 50/35)
30 Toes-to-bar
For scores
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
