South Tulsa's Premier CrossFit
“Drop the Ball”
Complete as many rounds as possible in 25 minutes of:
10 Wall-Ball Shots (20/14) @ (10/9′)
15 Wall-Ball Push-Ups
20 Weighted Walking Lunges* (35/25)
At minute 7:00, 14:00, and 21:00, stop and run 400m. After your run, pick up your AMRAP where you left off.
Post total rounds and extra reps to comments
*Weights for lunges do not have to be held overhead*
“Drop It Like a Squat”
10 Hand-stand Push-Ups
15 Overhead Squats (65/45)
10 Pull-ups
15 Box Jumps (24/20)
Run 200m
4 rounds for time
Post time to comments
Strength WOD
Every minute on the minute for 5 minutes:
10 Deadlifts @ 60% of 1 rep max
Main WOD (25 minute time cap)
400m Run
10 Pull-Ups**
15 Box Jumps (24/20″)
3 rounds for time
**Rx+ option:
Strict/dead-hanging pull-ups
Box Jumps (30/24″)
“Crazy Train”
600m Run
20 Thrusters
20 Sumo Deadlift High Pull
20 Push Jerks
20 Overhead Squats
20 Front Squats
600m Run
For Time
Athletes stop and perform 3 bar-facing burpees at the beginning of each minute.
Rx weight (95/65)
Masters 55 and up: Rx Weight (75/50)
Post time to comments
“Do Work”
10-15-20-15-10 rep rounds of:
Shoulder to Overhead (125/83)
Box Overs (24/20″)
Ring Dips
Toes to Bar
Weighted Walking Overhead Lunges (35/25)
Run 200m after each round
For Time
Post time to comments
“Get a grip”
As a partner group, row 1500m, 15 strokes at a time. While partner A is rowing, partner B does 10 burpees.
Rest 5 minutes
Then, individually…
21 Box Jumps (24/20″)
15 Kettlebell Swings (55/35)
9 Pull-ups
Run 200m
3 rounds for time
Post time to comments
Compare to July 16, 2011
“Chuck Norris”
Complete as many rounds as possible in 20 minutes of:
5 Handstand Push-ups
7 Snatches (135/93)
Run 200m
Post total rounds and extra reps to comments
Compare to May 23, 2012
“Saturday Swag”
2 minutes of work, 1 minute of rest:
Handstand Push-ups
Row (for calories)
Power Cleans (125/83)
Double Unders
Grasshoppers
…then, repeat with 1 minute of work, 30 seconds of rest
For Score
*Score is total number of reps and calories rowed
Post score to comments
Strength WOD:
Snatch
1-rep max
(20 minute time cap)
then:
Main WOD:
“60% of the time, works every time”
10-9-8-7-6-5-4-3-2-1 rep rounds of:
Power Snatch (60% of 1-rep max)
V-Ups
Supermans**
For Time
Post 1-rep max and WOD time to comments
**Standard for Supermans. Lie on your stomach with legs and arms extended. Simultaneously raise both arms and both legs into a “superman” position. Pause at the top, holding that position for a distinct period, then lower back to the floor. Take your time with this exercise, don’t fly through it (pun intended).
“Red Dirt Classic: Team Event 1 (Partner Version)”
Each Person Will Complete the Following:
25 Power Cleans (135/93)
25 Kettlebell Swings (55/35)
25 Box Jumps (24/20″)
25 Front Squats (135/93)
Post time to comments
*Partner A completes 25 Power Cleans then moves on to kettlebell swings. Partner B may start their 25 Power Cleans as soon as Partner A begins their kettlebell swings. You can only advance to the next movement once your partner ahead of you has completed and moved on to the next exercise.
**Each person must use the same weight for power cleans and front squats, however, the partners are not required to use the same weight. Try to pick a partner that is using a similar weight for ease of transition. ONLY ONE BAR IS ALLOWED IN EACH GROUP. If partner B needs to use a different weight, they must strip the bar down to their weight after Partner A finishes their Power Cleans. Once Partner A has completed box jumps, they must then rebuild their bar to the original weight for their Front Squats. Partner B will then rebuild the bar again once they are ready for their Front Squats.
“Deck of Cards”
♥: Slammers (12/8)
♣: Jumping Squats
♠: Shoulder Touches
♦: Power Snatches (75/53)
Jokers: 400m run
All Face Cards: 5 Burpees
All Aces: 10 Burpees
Instructions:
For every numbered card that is flipped, add 10 to the number to get the number of reps to be performed. For example, a 5 of hearts would yield 15 slammers.
For Time (and FUN)!
Run 200m or Row 250m
Rest**
Run 400m or Row 500m
Rest**
Run 600m or Row 750m
Rest**
3 Rounds For Time
**Rest for the exact amount of time it took to complete the previous interval. For example, if you run 200m in 1 minute, you will then rest 1 minute before running 400m.**
Post total time and interval time to comments
“Gettin’ Busy”
10 Muscle Ups
20 Kettlebell Swings (55/35)
30 Knees-to-Elbows
40 Push-ups
50 Overhead Weighted Walking Lunges (35/25)
400m Run
30 Box Jumps (24/20″)
20 Chest-to-Bar Pull-ups
10 Overhead Squats (120/90)
For Time
Post time to comments
Compare to May 2, 2011
“What’s in a name?”
5 Handstand Push-Ups
10 Box Overs (24/20″)
15 Unanchored Sit-ups*
10 rounds for time
Post time to comments
*Unanchored sit-up standard: flat hands hit the floor between your legs
