South Tulsa's Premier CrossFit
Midwest Fall Classic 2023 WOD 3 “Twice is Nice”
Partner WOD
30 Deadlifts (275/203)
40 Shoulder to overhead (135/93)
50 Wall ball shots (25/20)@(10/9′)
100 Double-unders
2 Rounds for time
(15:00 cap)
…Rest until the 16:00 mark immediately into…
2:00 Max reps snatches (185/123)
For score
Post results and experiences to comments
Deadlift
5 @ 50% of 1-Rm
4 @ 60%
3 @ 70%
2 @ 80%
1 @ 90%
10 @ 55%
10 @65%
For Quality
Partner WOD
Midwest Fall Classic 2023 WOD 4 “Fried”
As many reps as possible in 10-minutes of the following:
50 Hang power cleans (135/93)
50 Bar facing burpees
50 Toes to bar
For scores*
*While one partner is working on the 50-50-50, the other partner is rowing for max calories. Partners may switch as needed
Score 1 is max reps and Score 2 is max calories
Post results and experiences to comments
Partner WOD
Midwest Fall Classic WOD 1, “Devil Wears Prada”
6 Rounds, partners alternate full rounds of:
10 Calories rowed
10 Burpees over rower
6 Rounds, partners alternate full rounds of:
8 Alternating dumbbell snatches (70/50)
8 Dumbbell goblet squats (70/50)
6 Rounds, partners alternate full rounds of:
6 Chest-to-bar pull-ups
6 Alternating pistols
For time
(15:00 cap)*
*MFC cap is 12:00
…Rest 8:00 and then…
As many reps as possible in 5:00 of:
150 Double-unders
Max handstand walk in the remaining time
2-minute rest after the 5-minute
2 Rounds for score*
*Every 5-ft handstand walk is 1-rep
Post results and experiences to comments
Festivus October 2023 Partner WODs #3 and #4
“Toss it, I’m Over it!”* (#3)
Row for calories in 13-minutes†
…simultaneously…
Complete as many rounds and reps† as possible in 13-minutes of:
5 Pull-ups
10 Floor press (2×50/35)
15 Wall-ball shots (20/14) @ (10/9′)
20 Box overs (24/20″)
For calories and score
…Rest 12:00, then…
“Get on Up, ‘n Git Down”* (#4)
42-30-18
Sumo deadlift high pull (95/65)
21-15-9
Synchro burpees over same bar
For time
(10:00 cap)
*If you have a better name suggestion, let me know. We can submit ideas until next month.
†One partner will be on the rower rowing, while the other partner performs a complete round. Once a round is finished, partners will switch and continue working. Partners will switch after each complete round.
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Every minute on the minute for 6-minutes, perform:
Odd minutes: 3 Wall-walks
Even minutes: 6 Alternating dumbbell squat snatches*
For quality
*Increase dumbbell weight each round.
In 7-minute, perform:
800m Run
Heavy single snatch
For load
…rest 3-minutes, then…
8 Power snatches (135/93)
800m Run
For time
(7:00 cap)
Post results and experiences to comments
Rogue Ski/Lift Challenge
2000m Ski
Max Unbroken Deadlifts**
For time*
(20:00 cap)
Register for the challenge HERE
All registrants receive this shirt!
*Each successful deadlift rep deducts 10 seconds off your 2000m ski time
**Deadlift loads:
Men:
RX: 200% Bodyweight, rounded to the nearest 5 lb. increment
Scaled:100% of body weight, rounded to the nearest 5 lb. increment
Female:
RX: 150% of bodyweight, rounded to the nearest 5 lb. increment
Scaled: 100% of bodyweight, rounded to the nearest 5 lb. increment
Tie Breaker: First 500m ski split time of the 2000m row (0m – 500m)
Post results and experiences to comments
3-Person Team WODs
“DT-ish”
As many rounds and reps in 6-minutes of the following:
Athletes 1 & 2 synchronize the following:
12 Single kettlebell deadlifts (53/35)
9 Russian kettlebell swings
6 Single kettlebell thrusters
Athlete 3:
Row for calories
Athletes can switch out in any order they choose. Two athletes are always performing AMRAP.
For scores
(Score A is total reps completed, Score B is total meters rowed)
…Rest 5:00 then…
“The same, but different”
Athlete 1:
3 rounds of:
15 Wall balls (20/14)@(10/9′)
15 Hang power snatches (95/63)
…then…
Athlete 2:
21-15-9
Wall balls (20/14)@(10/9′)
Hang power snatches (95/63)
…then…
Athlete 3:
45 Wall balls (20/14)@(10/9′)
45 Hang power snatches (95/63)
For time
(15:00 cap)
…Rest 5:00 then…
“Gymnasty”
Every minute on the minute, perform the following:
0:50 Max pull-ups
0:50 Max alternating synchronized forward lunges
0:50 Max synchronized line facing burpees
3 Rounds for score
Post scores and experiences to comments
*WODs courtesy of Festivus Games 2023, Intermediate team division
(Novice and Masters changes will be noted and used at the gym)
2022 CrossFit Games Open WOD 22.1
As many rounds and reps as possible in 15 minutes of the following:
3 Wall-walks
12 Alternating dumbbell snatches (50/35)
15 Box jump overs (24/20″)
For score
Compare to Saturday, 26 February 2022 or Monday, 28 February 2022
*For scaling and masters standards click here
Pause* Back Squats
3-3-3-3-3
For load
*3-second pause in the lowest position you can get in without losing tension
Post results and experiences to comments
2023 CrossFit Games Age Group Quarterfinals WOD 4 (15.5 Repeat)
27-21-15-9 rep rounds of:
Row calories
Thrusters (95/65)
For time
Compare to Monday, 24 January 2022
15.5 Compare to Saturday, 28 March 2015
Deadlifts
7-7-7-7
For max load
Post results and experiences to comments
As many rounds and reps in 6-minutes of the following:
500m Row buy-in then….
In remaining time, AMRAP the following:
12 Single kettlebell deadlifts (53/35)
9 Russian kettlebell swings
6 Single kettlebell thrusters
For scores
(Score A is row time and score B is total reps completed)
…Rest 5:00 then…
21-15-9
Wall balls (20/14)@(10/9′)
Hang power snatches (95/63)
For time
(7:00 cap)
…Rest 5:00 then…
Every minute on the minute, perform the following:
0:50 Max pull-ups
0:50 Max alternating forward lunges
0:50 Max line facing burpees
2 Rounds for score
Post scores and experiences to comments
*WODs courtesy of Festivus Games 2023, individual division
Conditioning:
2023 CrossFit Games Open WOD 23.3
Starting with a 6-minute time cap, complete as many reps as possible of:
5 Wall-walks
50 Double unders
15 Snatches (95/65)
5 Wall-walks
50 Double unders
12 Snatches (135/95)
If completed before the 6-minute cap, add 3-minutes and complete:
20 Strict handstand push-ups
50 Double unders
9 Snatches (185/125)
If completed before the 9-minute cap, add 3-minutes and complete:
20 Strict handstand push-ups
50 Double unders
6 Snatches (225/155)
For time (score is not completed)
Post results and experiences to comments
Conditioning:
Option 1:
Complete as many reps as possible in 25-minutes of:
500m Row
40 Abmat sit-ups
30 Dumbbell squats (50/35)
1200m Bike
20 Double unders
10 Strict pull-ups
For score
Option 2:
2023 CrossFit Games Open WOD 23.3 Strategy and Practice
Will be explained and coached at gym
Option 3:
2023 CrossFit Games Open WOD 23.3
Starting with a 6-minute time cap, complete as many reps as possible of:
5 Wall-walks
50 Double unders
15 Snatches (95/65)
5 Wall-walks
50 Double unders
12 Snatches (135/95)
If completed before the 6-minute cap, add 3-minutes and complete:
20 Strict handstand push-ups
50 Double unders
9 Snatches (185/125)
If completed before the 9-minute cap, add 3-minutes and complete:
20 Strict handstand push-ups
50 Double unders
6 Snatches (225/155)
For time (score is not completed)
Post results and experiences to comments
Conditioning:
Option 1:
As many rounds and reps as possible in 25 minutes of the following:
400m Run
30 Kettlebell swings (53/35)
20 Double-unders
200m Run
30′ Double dumbbell farmer carry walking lunges (50/35)
40 Single-unders
For score
Option 2:
2023 CrossFit Games Open WOD 23.2A
Complete as many rounds and reps as possible in 15 minutes of the following:
5 Burpee pull-ups*
10 Shuttle runs (25′) (1 rep=25′ out and 25′ back)
For score
*Add 5 burpee pull-ups each round
2023 CrossFit Games Open WOD 23.2B
Immediately following 23.2A, athletes will have 5 minutes to establish a
1-rep max thruster (from the floor)
For max load
Post results and experiences to comments
2023 CrossFit Games Open WOD 23.2A
Complete as many rounds and reps as possible in 15 minutes of the following:
5 Burpee pull-ups*
10 Shuttle runs (25′) (1 rep=25′ out and 25′ back)
For score
*Add 5 burpee pull-ups each round
2023 CrossFit Games Open WOD 23.2B
Immediately following 23.2A, athletes will have 5 minutes to establish a
1-rep max thruster (from the floor)
For max load
Post results and experiences to comments
