South Tulsa's Premier CrossFit
Every 10-minutes, perform one round of the following:
40/32 Calories skied
30/24 Calories biked
40/32 Calories rowed
3 rounds for total work time
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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 Friday, 09 September 2022
*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.
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5 Bar muscle-ups
150-ft Kettlebell carry (97/70)
7 D-ball burpee box get overs (100/70)(30″)
5 Rounds for time
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Shoulder Press
5 @ 55% 1-RM Shoulder Press
4 @ 65%
3 @ 75%
2 @ 85%
1 @ 95%
10 @ 60%
10 @ 65%
For quality
15 Calories skied
15 Thrusters (95/63)
12 Calories biked
12 Thrusters (115/83)
9 Calories rowed
9 Thrusters (135/93)
For time
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Run 400m*
Rest/walk 100m
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 completed all rounds at or faster than your pace last week, decrease the rest distance by 100m.
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 any extra skills, strength, or conditioning.
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.
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Buy-in:
300m Row
For time
…rest 3-minutes, then…
10 Burpees-over-bar
5 Clusters (135/93)
Rest 1:00
3 rounds for time
…rest 3-minutes, then…
Sell-out:
900m Bike
For time
October 2023 Festivus Games WOD 2
“It’s So Complex!”
Find the heaviest success in 7-minutes of the following complex:
3 Deadlifts ⇒ 1 Hang Power Clean ⇒ 2 Front Squats
For load
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300m Run
900m Bike
300m Row
Rest 3:00
4 rounds for total sprint time*
Compare sprint time to Wednesday, 30 August 2023
*Total time minus 9:00 of rest
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Be advised, this is a longer WOD. There will be 15 minutes at the beginning of class for general warm-up.
If you want more, the gym will be open at 0830 for extra warm-up.
“12 Labors of MP” (Partner* edition)
100 Calories biked
100 Stationary barbell lunges (95/63)
100 Pull-ups
100 Double unders
100 Bar-over-burpees
100 Handstand push-ups
100 Calories skied
100 Kettlebell swings (53/35)
100 Hang squat cleans (95/63)
100 Crossover single unders
100 Sit-ups
909m Row*
For time
*Equal work, one working at a time. Teams chose where to put the row.
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Complete as many reps as possible in 2-minutes of:
6 Power snatches (135/93)
6 Overhead squats
Max rep burpee pull-ups in the remaining time
5 sets for score
Rest 2:00 between rounds
Bench Press
5 @ 65%
4 @ 70%
3 @ 75%
2 @ 80%
1 @ 85%
1 @ 90%
1 @ 95%
For quality
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2023 Midwest Fall Classic Partner WOD 2
“Oh Yeah”
400-ft Farmer carry (2x 70/53)
10 Box jump-overs (30/24″)
5 Bar muscle-ups
300-ft Suitcase lunges (2x 70/53)
10 Box jump-overs
5 Bar muscle-ups
200-ft Front rack lunges (2x 70/53)
10 Box jump-overs
5 Bar muscle-ups
100-ft Handstand walking
10 Box jump-overs
5 Bar muscle-ups
For time
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