South Tulsa's Premier CrossFit
2022 CrossFit Games Individual Quarterfinals WOD 3
8-16-24-32-24-16-8 Wall ball shots (20/14)@(10′)
4-8-12-16-12-8-4 Shuttle runs*
1-2-3-4-3-2-1 Rope climbs**
For time
(Quarterfinal cap is 25:00, In-gym cap 30:00)
*25′ down and back equals one shuttle run
**If athlete isn’t performing Rx rope climbs, scale to the following:
3-6-9-12-9-6-3 Strict pull-ups
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Option 1:
100m Sprint
20 Wall-ball shots (20/14)@(10/9′)
5 Deadlifts (275/183)
2:00 Rest
5 Rounds for total time
Option 2:
2022 CrossFit Games Open WOD 22.3
21 Pull-ups
42 Double-unders
21 Thrusters (95/65)
18 Chest-to-bar pull-ups
36 Double-unders
18 Thrusters (115/75)
15 Bar Muscle-Ups
30 Double-unders
15 Thrusters (135/85)
For time
(12:00 cap)
For masters/scaled options click here
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2022 CrossFit Games Open WOD 22.3
21 Pull-ups
42 Double-unders
21 Thrusters (95/65)
18 Chest-to-bar pull-ups
36 Double-unders
18 Thrusters (115/75)
15 Bar Muscle-Ups
30 Double-unders
15 Thrusters (135/85)
For time
(12:00 cap)
For masters/scaled options click here
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4 rounds for time:
25/20 Calories ski/bike*
25/20 Calories row
Rest 1:1 between rounds*
*Alternate between bike and ski each round. During rest, perform 10 Power Clean & Jerks (135/93)
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 rep rounds of:
Deadlifts (225/155)
Bar-facing burpees
For time
(10:00 cap)
*For movement standards and scaling/masters options click here
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1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 rep rounds of:
Deadlifts (225/155)
Bar-facing burpees
For time
(10:00 cap)
*For movement standards and scaling/masters options click here
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2:00 Row for calories
200m Run
1:00 Rest
2:00 Bike for calories
200m Run
1:00 Rest
2:00 Ski for calories
200m Run
1:00 Rest
3:00 Row for calories
300m Run
1:00 Rest
3:00 Bike for calories
300m Run
1:00 Rest
3:00 Ski for calories
300m Run
For time and max calories
(35:00 cap)
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 rep rounds of:
Deadlifts (225/155)
Bar-facing burpees
For time
(10:00 cap)
*For movement standards and scaling/masters options click here
Practice movements, transitions, and strategies for CrossFit Games Open WOD 22.2
Practice options will be posted at the gym.
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750m Row
25 GHD sit-ups
50-ft Weighted walking lunges (45/35)
25 Pull-ups
50-ft Weighted walking lunges (45/35)
500m Ski
25 Kettlebell swings (72/53)
50 High-lows
25 Kettlebell goblet squats (72/53)
25 Cal bike
For time
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
*For scaling and masters standards click here
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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
*For scaling and masters standards click here
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Complete as many rounds as possible in 14 minutes of:
60 Calorie Row
50 Toes-2-Bar
40 Wall-Ball Shots (20/14) @ (10/9′)
30 Cleans (135/93)
20 Muscle-ups
For score
Compare to Saturday, 22 March 2014
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Perfect push-ups
5 slow and controlled reps
1:00 rest
4 Rounds for quality of body positioning
27-21-15-9 rep rounds of:
Calories Rowed
Thrusters (95/65)
For time
Compare to Saturday, 28 March 2015
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2017 CrossFit Games Open WOD 17.2
Complete as many rounds and reps as possible in 12-minutes of:
2 rounds of:
50′ Weighted Walking Lunges
16 Toes-2-Bar
8 Double dumbbell Power Cleans (50/35)
…then…
2 rounds of:
50′ Weighted Walking Lunges
16 Bar Muscle-ups
8 Double dumbbell Power Cleans (50/35)
…now repeat, alternating between Toes-2-Bar and Muscle-ups every 2 rounds
For Score
Compare to Saturday, 04 March 2017
Back Squat
11 reps @ 35%
10 reps @ 45%
9 reps @ 55%
8 reps @ 65%
7 reps @ 75%
7 reps @ 75%
7 reps @ 75%
For quality*
*Each set must be connected reps
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Segmented clean pull* + clean pull + squat clean
3** @ 35 %
3 @ 50%
2 @ 60%
1 @ 70%
1 @ 75%
1 @ 75%
For quality
(15:00 cap)
*For the segmented pull, pause 1″ off the ground, pause at knee, pause at mid-thigh, and then finish with an aggressive pull.
**Perform 3 complete complex series at 35%, and so on at each percentage
2016 CrossFit Games Open WOD 16.2*
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bar
50 double-unders
15 squat cleans (135/83)
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bar
50 double-unders
13 squat cleans (185/113)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bar
50 double-unders
11 squat cleans (225/143)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bar
50 double-unders
9 squat cleans (275/173)
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bar
50 double-unders
7 squat cleans (315/203)
For score
(20:00 cap)
*Scaling/masters options will be posted at gym
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Pistol Progressions
10 Reps at proper progressions
1:00 Rest
3 Sets for quality
2021 CrossFit Games Open WOD 21.1
1 Wall walk
10 Double unders
3 Wall walk
30 Double unders
6 Wall walk
60 Double unders
9 Wall walk
90 Double unders
15 Wall walk
150 Double unders
21 Wall walk
210 Double unders
For time
(15:00 cap)
Compare to Saturday, 13 March 2021
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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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