South Tulsa's Premier CrossFit
Register HERE for the 2024 CrossFit Open!
As many rounds and reps as possible in 30-minutes of:
200m Run
5 Bar muscle-ups
10 D-ball cleans (100/70)
15 GHD Sit-ups
400m Run
5 Bar muscle-ups
10 D-ball cleans
15 GHD Sit-ups
600m Run
5 Bar muscle-ups
10 D-ball cleans
15 GHD Sit-ups
For score
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Throwback to 2017 Open 17.1 when DB snatches were introduced!
Partner WOD*
Complete as many reps as possible in 6-minutes of:
2-4-6-8-10-12….
Clean and Jerk (115/73)
Chest-2-bar pull-ups
For score
…rest 4:00, then…
14-12-10-8-6-4-2-2-4-6-8-10-12-14 rep rounds of:
Clean and Jerk (155/103)
Bar-facing-burpees
For time
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10 Double dumbbell* Bulgarian split squats (5/leg)
1:00 Rest
5 Rounds for quality
*Increase dumbbell weight each round
As many rounds as possible in 5 minutes of:
8 Alternating dumbbell hang clean and jerks (50/35)
10 Wall ball shots (20/14)@ (10′)
12 Shuttle runs (25’ down and back =1)
3 Rounds for score, Rest 3-minutes between rounds
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Overhead Squat
5 reps @ 30%
5 reps @ 45%
5 reps @ 60%
5 reps @ 70%
5 reps @ 80%
For quality
(each set performed on a 2:00 clock)
Complete as any reps as possible in 7-minutes of:
4 Double dumbbell thrusters (2×50/35)
6 Toes-to-bar
24 Double unders
…rest 4-minutes, then…
Complete as any reps as possible in 7-minutes of:
50-ft Double dumbbell front rack walking lunges (2×50/35)
9 Box jumps (24/20″)
3 Strict handstand push-ups
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Join us Friday, 23 February for a FREE class!
2 Rounds of the following:
As many reps as possible in 3-minutes of:
500/400m Ski
Max reps pull-ups
…rest 1-minute and then…
As many reps as possible in 3-minutes of:
400m Run
Max reps burpee box jump overs (24/20”)
…rest 1-minute and then…
As many reps as possible in 3-minutes of:
500/400m Row
Max reps pistols
…rest 1-minute and then…
As many reps as possible in 3-minutes of:
30/24 Calorie bike
Max reps handstand push-ups
For total score
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Partner WOD, equal work:
As many rounds and reps as possible in 20-minutes of the following:
24 Calories rowed/biked/or skied (athlete’s choice)
24 Alternating single-arm devil presses (50/35)
24 Box jumps (20″)
For score
(72 points per round)
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Every 2-minutes on the minute, for 10 rounds (20:00 total) perform:
4 Strict Pull-ups
3 Shoulder Press*
For max load
*Each round, increase load
Compare to Monday, 01 April 2019
3-Person Team WOD
15:00 Max calories rowed/biked/skied*
For score
*Team must chose to either row, bike, or ski and then stay on the same machine throughout
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Partner WOD*
“Add a little love”
30-minute AMRAP
1 Pull-up
1 Deadlift (135/93)
1 Burpee-over-bar
1 Power clean (135/93)
1 Calorie biked or skied
For Score
Compare to Wednesday, 23 February 2022
*Add one rep to each exercise each round. Partners alternate exercises.
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2024 Monster Games Online Qualifier WOD-Intermediate Version
“Better Than Revenge”
10 Burpee shuttle runs (50-ft)
20 Pull-ups
50-ft Single-arm dumbbell overhead walking lunge (50/35)*
5 Rounds for time
*Add 25-ft walking lunges each round… 50, 75, 100, 125, 150
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Join us on TODAY 09 Feb at any class for FREE!
Snatch OR Clean and jerk (athlete’s choice)
On an EMOM clock:
1 @ 70%
1 @ 70%
1 @ 70%
1 @ 70%
1 @ 75%
1 @ 75%
1 @ 75%
1 @ 75%
1 @ 80%
1 @ 80%
1 @ 80%
1 @ 80%
For quality and technique work
As many rounds and reps in 7-minutes of the following:
1 Squat snatch (135/93)
3 Power clean and jerk (135/93)
5 Box jump overs (30/24″)
For score
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For max reps, 1-minute work at each station, 1-minute transition:
Rope climbs (13-ft)
D-ball cleans (100/70)
Overhead squats (125/83)
Calories rowed
Double dumbbell shoulder to overhead (2 x 50/35)
2:00 Rest
3 Rounds for total reps
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0:30 Hollow hold
0:30 Rest
0:30 Side plank hold (right)
0:30 Rest
0:30 Side plank hold (left)
0:30 Rest
3 Rounds for quality
Partner WOD
As many rounds and reps as possible in 15 minutes of the following:
10 Shuttle runs (each partner, done at the same time) (25-ft down and back = 1 rep)
10 Synchro deadlifts* (205/143)
10 Wall-walks (equal work required, each partner does 5 reps, split as desired)
For score
(30 points per round)**
*Synchro is at the top of the deadlift only
**Each 50-ft is 1 point
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As many rounds and reps as possible in 20-minutes of the following:
1000m Bike or 400m ski
50-ft Single-arm dumbbell overhead walking lunge (right) (50/35)
20 Toes to bar
50-ft Single-arm dumbbell overhead walking lunge (left) (50/35)
20 Lateral burpees over dumbbell
20 Alternating dumbbell snatches (50/35)
For score
*Every 10m is a rep on machines. Every 5-ft is a rep on the lunges.
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On a 3-minute clock, perform:
250/200m Row
20 Box jump overs (24/20″)
Max reps squats* in remaining time (115/78)
5 Rounds for score, rest 3:00 between rounds
*Odd sets perform overhead squats, even sets perform front squats
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