South Tulsa's Premier CrossFit
2022 Monster Games WODs 7 & 8
20 Handstand push-ups
20 Bar muscle-ups
20 Handstand push-ups
For time
(5:00 cap)
…Rest 1:00 then…
100 Double unders
50 Chest to bar pull-ups
100′ Overhead dumbbell walking lunges (2 x 35/25)
For time
(7:00 cap)
Clean
6 @ 30%
5 @ 45%
4 @ 60%
3 @ 70%
4 @ 80%
4 @ 80%
4 @ 80%
4 @ 80%
For quality
…OR…
Make-up a Lift
1-rep max
For max load
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Partner WOD
Complete as many rounds and reps* as possible in 10 minutes of:
2 Bar muscle-ups
4 Handstand push-ups
6 Kettlebell swings (72/53)
8 Front squats (95/63)
10/8 Calories biked
For Score
*Alternate exercises
Thruster
1-rep max
Compare to Wednesday, 12 May 2021
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Partner WOD
Complete as many rounds and reps, alternating exercises, in 4-minutes of:
25 Double Unders
10 Sit-ups
10 Burpees
…Rest 2 minutes, then…
Complete as many rounds and reps, alternating exercises, in 4-minutes of:
3 Power Cleans to Overhead (75/53)
6 Goblet Squats (53/35)
9/6 Calories Rowed
For Score
Clean and Jerk
1-rep max
Compare to Monday, 07 February 2022
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Partner WOD
Complete as many rounds and reps as possible in 7 minutes of:
100m Row
2 Handstand Push-ups
3 Chest-2-Bar Pull-ups
4 Hang power cleans (95/63)
5 Bar-facing-burpees
For Score
(Row is worth 2 points)
Hang Power Clean
1-Rep max
For max load
Compare to Friday, 30 April 2021
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Partner WOD
Complete as many rounds and reps as possible in 7 minutes of:
100m Sprint
7 Power Snatches (95/63)
5 T-Push ups
10/8 Calories Rowed
7 Shoulder Press (95/63)
For Score
(run is 1 rep per 50m)
Snatch
1-rep max
Compare to Wednesday, 05 May 2021
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15/12 Calories Rowed
12 Sit-up Slammers (12/8)
9 Back Squats (95/63)*
6 Behind-the-neck Shoulder Press (95/63)
3 Overhead Squats (95/63)
3 rounds for time
(10:00 cap)
*Must clean from floor, and place on back.
1-rep max
Compare to Wednesday, 03 March 2021
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As many rounds and reps as possible in 7-minutes of the following:
5 Devils press (2x 50/35)
10 Wall-ball shots (20/14)@(10/9′)
15/12 Calories biked
For score
Shoulder Press
1-rep max
For max load
30 Single-unders
10 Toes-to-bar
3 Rounds for time
(6:00 cap)
30 seconds work, 60 seconds rest of:
Wall-ball shots (25/16) @ (11/10)
Kettlebell swings (53/35)
Burpees
2 rounds for score
Front Squat
1-rep max
For max load
Compare to Friday, 26 February 2021
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12/9 Calories bike
10m Handstand walk
10 Kettlebell goblet squats (72/53)
12 GHD sit-ups
3 rounds for time
Back Squat
1-rep max
Compare to Wednesday, 21 April 2021
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Complete as many rounds and reps as possible in 7 minutes of:
12/10 Calories Rowed
8 Gorilla Rows (53/35)
6 Toes-2-Bar
26 Double Unders
For Score
Deadlift
1-rep max
Compare to Friday, 31 July 2020
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E2MOM for 10 Minutes:
12/9 Calories rowed
9 Sumo deadlift high pull (75/53)*
7 Front squats (75/53)*
5 Kettlebell swings (72/53)*
For score
*Score is highest round completed. Add one rep to each weighted exercise, after each successfully completed round.
1-rep max Clean
For max load
Compare to Friday, 16 April 2021
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Partner WOD
Complete as many rounds and reps, alternating exercises, in 3 minutes of:
25 Double Unders
10 Sit-ups
10 Burpees
…Rest 2 minutes, then…
Complete as many rounds and reps, alternating exercises, in 3 minutes of:
3 Power Cleans to Overhead (75/53)
6 Goblet Squats (53/35)
9/6 Calories Rowed
For Score
Clean and Jerk
1-rep max
Compare to Monday, 01 February 2021
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MPCF Board WOD:
Max reps unbroken pull-ups
For score
Back squat
1-Rep max
Compare to Wednesday, 21 April 2021
For load
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2021 CrossFit Lift Move Work*
From 0:00 to 4:00
1-Rep-max clean
…Rest 2 minutes then…
From 6:00 to 10:00
Max bar muscle-ups
…Rest 2 minutes then…
From 12:00 to 20:00, complete as many reps as possible of:
30 Double-unders
8 Single-arm dumbbell push presses (left arm) (50/35)
8 Single-arm dumbbell push presses (right arm)
8 Lateral burpees over the dumbbell
For clean load, bar muscle-up reps, and total AMRAP reps
*For scaling see https://www.crossfit.com/
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