South Tulsa's Premier CrossFit
Partner WOD, equal work
20 Bar muscle-ups
40 Calories biked
50 Toes to bar
200-ft D-ball bear hug carry (100/70)
2 Rounds for time
(25:00 cap)
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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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6-5-4-3-2-1-2-3-4-5-6
Thrusters ((135/93)
12-10-8-6-4-2-4-6-8-10-12
Chest-to-bar pull-ups
For time
(25:00 cap)
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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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10 Toes to bar
25-ft Handstand walk
10 Ground to overhead* (95/63)
Rest 2:00
8 rounds for time
*Rounds 1-4 = Power snatch, rounds 5-8 = Power clean & jerk
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2 Rounds of:
9 Deadlifts (275/183)
6 Strict handstand push-ups
…Rest 3 minutes and then…
2 Rounds of:
15 Deadlifts (225/153)
50′ Handstand walk
…Rest 3 minutes and then…
2 Rounds of:
21 Deadlifts (185/123)
15 Handstand push-ups
For time
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CrossFit Games Open WOD 14.1
As many rounds and reps as possible in 10 minutes of the following:
30 Double-unders
15 Power snatches (75/53)
For score
Compare to Saturday, 01 March 2014
…Rest 6-minutes and then…
Every minute on the minute, for 8 minutes, complete the following:
Odd minutes: 15 V-ups
Even minutes: One max set unbroken toes-to-bar
For score
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Join us this Friday, 12 January, for a FREE class!
24 Pull-ups
24 Back squats* (75/53)
24 Bar-facing burpees
…Rest 1:00 then…
16 Chest-to-bar pull-ups
16 Front squats (95/63)
16 Bar-facing burpees
…Rest 1:00 then…
8 Bar muscle-ups
8 Overhead squats (115/78)
8 Bar-facing burpees
For time
(14:00 time cap)
*The bar must be cleaned and then placed on the back for back squats
Zombie Front Squats
3 @ 60% of 1-rm front squat
3 @ 65%
3 @ 68%
3 @ 70%
3 @ 73%
For quality
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4 Bar muscle-ups
20 Double unders
8 Strict handstand push-ups
20 Double unders
12 GHD sit-ups
20 Double unders
4 rounds for time
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“Dominating starts NOW!”
Buy-in:
40/32 Calories Biked
…then, in an add and repeat style*, complete the following:
1 Squat Snatch (155/103)*
2 Strict Handstand Push-ups
3 Double Unders x10
4 Kettlebell Swings (97/62)
5 GHD Sit-ups
6 Wall-Ball Shots (25/16) @ (11/10’)
7 Chest-2-Bar Pull-ups
8 Alternating Pistols
9 Burpees-Over-Bar
10 Back Squats (205/133)*
…then, Sell-out:
500m Row
For Time
Compare to Monday, 02 January 2023
*Add and repeat follows this pattern: 1; 1,2; 1,2,30; 1,2,30,4; 1,2,30,4,5; and so on….
No racks for back squats. Must add weight to snatch bar, clean, and complete.
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Complete as many reps as possible in 2-minutes of:
4 Bar muscle-ups
8 Alternating DB box step-ups (2×50/35) @ (24/20″)
Max rep squat cleans in remaining time (185/123)
5 sets for score*
*Rest 2:00 between sets
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“12 Days of Christmas”
1 Clean & Jerk (135/93)
2 Pistols
3 Burpees
4 Back Extensions
5 Ring Dips
6 Deadlifts (135/93)
7 Toes-2-Bar
8 Pull-ups
9 Box Jumps (30/24″)
10 Kettlebell Swings (53/35)
11 Handstand Push-ups
12 Row 1200m
For Time*
Compare to Saturday, 24 December 2022
*The WOD is performed like the song is sung. Pistols are 1 each leg, each time.
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0:30 Nose and toes handstand hold on wall*
0:30 Rest
0:30 Hollow hold
0:30 Rest
3 Sets for quality
*Athlete may also choose to work freestanding handstand holds based on ability
3 Burpee bar muscle-ups
12 Shuttle runs (25-ft down and back = 1 rep)
3 Burpee bar muscle-ups
3:00 Rest
5 Rounds for time
(30:00 cap)
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Partner WOD
Buy-in:
40 D-ball cleans (100/70)
…then…
10 rounds* for time of:
5 Handstand push-ups
5 Squat cleans (155/103)
5 Chest-to-bar pull-ups
5 Burpees-over-bar
…rest 5:00, then…
Sell-out:
Max tonnage Bench press*
For time and score
*Partners alternate complete rounds. On BP, partner A does max reps in 20 seconds at any designated load (minimum 45/33), then has 10 seconds to rotate and change load (if necessary), and then partner B does 20 seconds at any designated load, then has 10 seconds to rotate and change load back to partner A, and then repeat once more each.
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