South Tulsa's Premier CrossFit
3 Rounds of:
10 Deadlifts (185/123)
50-ft Handstand walk
For time
..Rest 4-minutes and then…
3 Rounds of:
8 Deadlifts (225/153)
5 Strict handstand push-ups
For time
..Rest 4-minutes and then…
3 Rounds of:
6 Deadlifts (275/183)
5 Wall-walks
For time
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2024 Spring Festivus WODs 2 & 3
“The Walking Dead”
For Load
5-reps at 8 stations Every Minute on the Minute Deadlift Ladder
EMOM, athletes will perform 5 consecutive reps at one station. If successful, at the turn of the minute, the athlete will proceed to the next bar and perform 5 consecutive deadlifts. Once the athlete has successfully made it through 7 stations, they will perform 5 consecutive deadlifts at the 8th, and then get extra points for any additional deadlifts they perform in the remaining part of the minute. The additional deadlifts do not have to be consecutive.
There will be barbells ranging from 75# to 315#. Athletes will choose what path to follow.
“3-6-9, It’s All Fine”
3 Lateral burpees over the bar
6 Hang power cleans*
9 Alternating front rack lunges*
3 Rounds for time
(4:00 cap)
*Intermediate: (95/65), Beginner: (65/45), unweighted lunges
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10 Double dumbbell* Bulgarian split squats (5/leg)
1:00 Rest
5 Rounds for quality
*Increase dumbbell weight each round
As many rounds as possible in 5 minutes of:
8 Alternating dumbbell hang clean and jerks (50/35)
10 Wall ball shots (20/14)@ (10′)
12 Shuttle runs (25’ down and back =1)
3 Rounds for score, Rest 3-minutes between rounds
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On a 3-minute clock, perform:
250/200m Row
20 Box jump overs (24/20″)
Max reps squats* in remaining time (115/78)
5 Rounds for score, rest 3:00 between rounds
*Odd sets perform overhead squats, even sets perform front squats
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Jerk technique
Every 90-seconds, perform
5 @ 40%
4 @ 50%
3 @ 60%
2 @ 70%
1 @ 75%
1 @ 80%
1 @ 80%
1 @ 80%
For quality
As many reps as possible in 3-minutes of the following:
3 Squat cleans (155/103)
1 Wall walk
3 Squat cleans
2 Wall walks
3 Squat cleans
3 Wall walks
3 Sets for total score*
*Rest 3-minutes between each set. Start each set back at 3-1.
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MPCF Board WODs
Max reps in 7:00 of:
Burpees-over-bar*
For Score
Compare to Monday, 18 July 2022
*Athletes can face or be lateral to the bar but MUST use a 2-foot take-off.
…REST 10-15:00, then…
Max reps unbroken of:
Wall-ball shots (20/14) @ (10/9′)
For score
Compare to Friday, 23 April 2021
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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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As many reps as possible in 3 minutes of the following:
8 Strict pull-ups
12 Dumbbell floor press (2 x 50/35)
Max calories biked in remaining time
3:00 Rest
5 Rounds for total score
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Shoulder Press
5 Shoulder press* + 10 double dumbbell push press*
5 Shoulder press + 8 double dumbbell push press*
5 Shoulder press + 6 double dumbbell push press*
5 Shoulder press + 4 double dumbbell push press*
5 Shoulder press + 2 double dumbbell push press*
For quality
*All sets of shoulder press are at the same load (75-80% of 1-RM SP).
*Increase DB load each set.
Partner WOD
15/12 Cal bike
15 Toes-to-bar
50-ft Farmers carry (2×70/50)
4 rounds* for time
(8:00 cap)
*Alternate exercises
…rest 5:00, then…
15/12 Cal row
10 Burpees-over-rower
15 Alternating dumbbell snatches (50/35)
4 rounds* for time
(11:00 cap)
*Alternate rounds
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In a 3:00 window, complete the following:
5 Strict pull-ups
25 Double-unders
50-ft Walking lunges
Max reps Devil presses (2x 50/35) in remaining time
3 Rounds for score, rest 1:00 between rounds
0:30 Hollow hold into 10 hollow rocks
25 Abmat butterfly sit-ups
0:30 Arch hold in 10 arch rocks
1:00 Rest
2 Rounds for quality
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As many rounds and reps as possible in 7-minutes of the following:
5 Devils press (2x 50/35)
10 Wall-ball shots (20/14)@(10/9′)
15/12 Calories biked
For score
Shoulder Press
1-rep max
For max load
30 Single-unders
10 Toes-to-bar
3 Rounds for time
(6:00 cap)
Compare to Wednesday, 18 May 2022
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As many reps* as possible in 2:00 of the following:
200m Run
Max pull-ups in remaining time
…Rest 1:00 then…
As many reps as possible in 2:00 of the following:
200m Run
Max push-ups in remaining time
…Rest 1:00
4 Rounds for total reps of each exercise
*If you have a vest (20/14) wear it
…Rest 3:00 and then…
0:45 Hollow hold
1:00 Rest
0:45 Side low plank hold (right)
1:00 Rest
0:45 Side low plank hold (left)
1:00 Rest
0:45 Arch hold
1:00 Rest
2 Rounds for quality
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Partner WOD, equal work required
500m Row
32 Single arm dumbbell thrusters (50/35)
18 Burpees over rower
For time
(5:00 cap)
…Rest 3:00 then…
20 Chest to bar pull-ups
30 Power snatches (95/63)
40 Wall ball shots (25/16)@(10/9′)
150 Double-unders
40 Wall ball shots (25/16)@(10/9′)
30 Power snatches (95/63)
20 Chest to bar pull-ups
For time
(14:00 cap)
Compare to Tuesday, 29 March 2022
…Rest 8:00, then…
Deadlift
7-rep max
For load
(10:00 cap)
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MPCF Board WOD
50 Pull-ups
For time
3 sets of:
8-6-4 Devil Presses (2×50/35)*
Rest 2:00 between sets
For time
(20:00 cap)
*After each round of Devil Presses, perform 40 double unders
WOD flows as follows:
8 DP, 40 du, 6 DP, 40 du, 4 DP, 40 du, rest 2:00…now repeat this two more times
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