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
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Buy-in:
300m Row
For time
…rest 3-minutes, then…
10 Burpees-over-bar
5 Clusters (135/93)
Rest 1:00
3 rounds for time
…rest 3-minutes, then…
Sell-out:
900m Bike
For time
October 2023 Festivus Games WOD 2
“It’s So Complex!”
Find the heaviest success in 7-minutes of the following complex:
3 Deadlifts ⇒ 1 Hang Power Clean ⇒ 2 Front Squats
For load
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2023 Midwest Fall Classic Partner WOD 2
“Oh Yeah”
400-ft Farmer carry (2x 70/53)
10 Box jump-overs (30/24″)
5 Bar muscle-ups
300-ft Suitcase lunges (2x 70/53)
10 Box jump-overs
5 Bar muscle-ups
200-ft Front rack lunges (2x 70/53)
10 Box jump-overs
5 Bar muscle-ups
100-ft Handstand walking
10 Box jump-overs
5 Bar muscle-ups
For time
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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
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3-person Team WOD
“Jodie Calls”*
0:30 Max reps deadlifts (185/123)
0:30 Max reps single-unders
0:30 Rest
5 Rounds for score
*In a conga-line style, team member (TM) 1 starts on the deadlifts while TM 2 and 3 are resting. At the next 0:30, TM 1 moves to jump-rope and TM 2 starts the deadlifts, while TM 3 rests. Then on the next 0:30, TM 1 rests, TM 2 moves to jump-rope, and TM 3 begins deadlifts. Continue in this pattern until all TMs have completed 5 full rounds.
…rest 5:00, then…
“Bubba”*
2021m Row
…then…
3 rounds of:
30 GHD sit-ups
30 Wall-ball shots (20/16) @ (10/9′)
30 Bar-facing burpees over same barbell
…then…
6000m Bike
For time
*Equal work required. On the row, athletes must switch every 250m, with the final person getting the additional 21m. On bike, athletes must switch every 0:30.
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15 Double dumbbell snatch (2×40/25)
10 Box jumps w/ step down (24/20″)
10 Toes-to-bar
10 GHD sit-ups
15/12 Calories biked
4 rounds* for time
*Rest 2:00 between rounds. Perform exercises within rounds in any order of the athlete’s choosing.
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25 Shoulder-2-Overhead (95/63)
25-ft Handstand walk
25 Hang power cleans
50-ft Front rack walking lunges
…rest 5:00, then…
20 Shoulder-2-Overhead (115/78)
25-ft Handstand walk
20 Hang power cleans
50-ft Front rack walking lunges
…rest 5:00, then…
15 Shoulder-2-Overhead (135/93)
25-ft Handstand walk
15 Hang power cleans
50-ft Front rack walking lunges
For time
Compare to Tuesday, 24 January 2023
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Partner WOD
Buy-in:
4 x 250m Row Sprints
For Time
…rest 2:00, then…
2 Rounds of…
20 Chest-2-Bar Pull-ups
30 Box Jumps (30/24″)
40 Single-arm dumbbell thrusters (50/35)
30 Toes-to-bar
20 Front Squats (135/93)
…rest 2:00, then…
Sell-out:
4 x 600m Bike sprints
For Time
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50 Wall ball shots (20/14)@(10/9′)
30 GHD Sit-ups
50/40 Calories rowed
30 GHD Sit-ups
50 Wall ball shots
For time
(15:00 cap)
1 Snatch pull ⇒ 1 Pause* Snatch
1 Complex at 60%
1 Complex at 65%
1 Complex at 70%
1 Complex at 75%
1 Complex at 80%
For quality
(15:00 cap)
*Pause for 3 seconds in receiving position
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300m Run
6 Ring dips
9 Shoulder to overhead (135/93)
12 Bar facing burpees
1:30 Rest
5 Rounds for time
(30:00 cap)
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Dedicated to U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, WA, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, AK, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle.
He is survived by his parents, Paul and Mary, and brother Robert.
Hero WOD
“Bradshaw”
3 Handstand push-ups
6 Deadlifts (225/155)
12 Pull-ups
24 Double unders
10 rounds for time
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This workout is dedicated to Corporal Randy Payne and Corporal Matt Dinning who were killed together on April 22, 2006, in Afghanistan while conducting a Close Protection mission.
The men were killed when their armored G-Wagon was struck by a roadside bomb near the Gumbad platoon house.
Cpl. Dinning is survived by his parents, Lincoln and Laurie Dinning, and by his younger brother, Brandon.
Cpl. Payne is survived by his parents, Dave and Nancee Payne, brother, Christopher, his wife, Jody, and kids, Jasmine and Tristan.
Hero WOD
“The Payne Train” (partner variation*)
300m Run
5 Rounds of Cindy**
300m Run
4 Rounds of Cindy
300m Run
3 Rounds of Cindy
300m Run
2 Rounds of Cindy
300m Run
1 Rounds of Cindy
300m Run
For time
(37:00 cap)
*Each partner will run 300m, one at a time running. Partners will alternate exercises throughout the WOD. I.E. A runs, B runs, A does plu (rd1), B does pu, A does sq, B does plu (rd2), etc…. Continue alternating pattern even through the runs. Partners tag every time they switch.
**1 Round of Cindy consists of 5 pull-ups, 10 push-ups, 15 squats.
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Partner WOD*
400m Ski
20 Wall-walks
30 Hang power cleans (95/63)
1000m Row
40 Toes-to-bar
50 Burpees-over-bar
200 Double unders
60 Kettlebell swings (53/35)
60 Sit-ups
2000m Bike
50m Plate overhead walking lunges (45/35)
40 Pull-ups
1000m Row
30 Hang power snatches (95/63)
20 Devil presses (2×50/35)
400m Ski
For time
(40:00 cap)
*All movements require equal work
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U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, TX, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device.
He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.
MSG Joshua L Wheeler who was Killed In Action on October 22, 2015. He was a US Army Special Forces Operational Detachment-Delta Master Sergeant. He served for more than 20 years and left behind a wife and four sons. MSG Wheeler “was a fan of old-school PT style workouts.”
The “Wheeler” Hero WOD was created by CrossFit 611 (Southern Pines, NC, USA). The significance of the numbers in the workout: 21 Gun Salute; 4 Sons; 10/22/15 – Date of death; 11 Bronze Stars; 20 Years of Service.
MSG Wheeler was not a member of CrossFit 611 but the mother of his oldest three boys was a prior employee of CrossFit 611’s child care, and his boys participated in the kids program. He lived in the Southern Pines community, and many of the gym’s members knew him and/or served with him.
Hero WOD, 3-person team versions
“Morrison”
50-40-30-20-10 rep rounds of:
Wall-ball shots (20/14) @ (10/9′)
Box jumps (24/20″)
Kettlebell swings (53/35)
For time
(20:00 cap)
…Rest 5-minutes, then…
“Wheeler”
21 Flutter kicks (4-count)
2,100 meter run
…then, 4 rounds of:
10 Pull-ups
22 Sit-ups
15 Push-ups
11 Burpees
20 Squats
For time
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