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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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
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Be advised, this is a longer WOD. There will be 15 minutes at the beginning of class for general warm-up.
If you want more, the gym will be open at 0830 for extra warm-up.
“12 Labors of MP” (Partner* edition)
100 Calories biked
100 Stationary barbell lunges (95/63)
100 Pull-ups
100 Double unders
100 Bar-over-burpees
100 Handstand push-ups
100 Calories skied
100 Kettlebell swings (53/35)
100 Hang squat cleans (95/63)
100 Crossover single unders
100 Sit-ups
909m Row*
For time
*Equal work, one working at a time. Teams chose where to put the row.
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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
16 rounds, alternating rounds of:
1 Bar muscle-up
2 Deadlift (315/213)
3 Handstand push-ups
For time
(15:00 cap)
…then at the 18-minute mark, perform…
8 rounds, alternating exercises
1 Power clean (205/133)
10 Push-ups
15 Wall-ball shots (20/14) @ (10/9′)
For time
(10:00 cap)
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Partner WOD*
“Farm Racks”
100-ft Farmers carry double kettlebell lunges (2x 53/35)
30 Deadlifts (275/183)
40 Handstand push-ups
30 Cleans (165/113)
100 Single under crossovers
30 Shoulder-to-overhead (135/93)
40 GHD sit-ups
30 Bar-facing-burpees
100-ft Front rack double kettlebell lunges (2x 53/35)
For time
*Equal work, one partner working at a time, tag between exercises
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Partner WOD, equal work required
40 Cal row
50 Double dumbbell thrusters (2 x 35/25)
60 Cal bike
70 Wall ball shots (25/16) @ (10/9′)
60 Cal row
50 Double dumbbell thrusters (2 x 35/25)
40 Cal bike
For time
(25:00 cap)
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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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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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Partner WOD, equal work required
30 Calories skied
30 Front squats (155/103)
20 Calories skied
20 Front squats (155/103)
For time
(7:00 cap)
Rest 7-minutes and then…
Partner WOD, partners alternate exercises
21 Box jump overs (24/20)
15 Calories rowed
9 Burpee box jump overs
21 Box jump overs
15 Calories rowed
9 Burpee box jump overs
For time
Rest until the 7-minute mark and then…
9 Burpee box jump overs
15 Calories rowed
21 Box jump overs
9 Burpee box jump overs
15 Calories rowed
21 Box jump overs
For time
(7:00 cap)
WODs inspired by 2023 CrossFit Games “Test 5” and “Test 8”
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20/16 Rope climbs* (13-ft)
For time
*Equal work
Complete as many rounds* and reps as possible in 15-minutes of:
500m Row/400m Run
10 Power cleans (155/103)
10 Synchro bar-facing-burpees
For score
*One partner runs while other partner rows simultaneously. Partners will rotate each round. Equal work on cleans.
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Partner WOD
400m Farmer’s walk (2 x 50/35)
80 Squats/Plank hold
70 Pull-ups/Superman hold
60 Sit-ups/Wall sit hold
50 Burpees/Static hang
40 Ground-to-overhead (95/63)/Handstand hold
30 Deadlifts (225/153)/Hollow hold
200m Farmer’s walk (2 x 50/35)
For time
(40:00 time cap)
Compare to Wednesday, 16 November 2022
Instructions: Both partners perform the Farmer’s walks simultaneously, carrying a DB in each hand. The rep counts are team totals. Equal work is required. While one partner performs reps, the other must be actively in the appropriate hold. No reps can be performed until the hold is active. Use one bar for the two lifts. Weight must be added for the deadlifts once G2OH’s are completed.
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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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Partner WOD*
0:30 on, 0:30 off* x 4
1:00 on, 1:00 off* x 3
2:00 on, 2:00 off* x 2
1:00 on, 1:00 off* x 3
0:30 on, 0:30 off* x 4
Rest 2:00
1:00* ALL OUT!
For total calories
*Instructions:
Team can chose any machine: Rower, Bike, or Ski; but must remain on same machine for the entirety of WOD.
On all sets, while one partner works, the other partner rest. Example: 3-2-1- Go! Partner A works for 0:30, B stands ready. At the 0:30 mark, partner B gets to work while A rest. The team would repeat this until both partners have performed four, 0:30 intervals each. Team then moves directly into the 1:00 rounds, then the 2:00 rounds, and then back down. At the end, the team will rest 2:00 from the end of B’s last interval. Then they both will perform one 0:30 interval each, ALL OUT!
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