South Tulsa's Premier CrossFit
2022 Fitness Challenge
Max rig hang
(no grips or tape)
For time
Complete as many rounds and reps as possible in 20-minutes of:
200m Row
2 Strict Handstand Push-ups
4 Burpees-over-bar
8 Stationary lunges (95/63)
16 Sit-ups
For Score
(Row is worth 2 points)
Post results and experiences to comments
Every minute on the minute for 5 minutes perform:
6 Double dumbbell front squats (2x 50/35)
6 Dumbbell facing burpees
…Rest 2:00 then…
Every minute on the minute for 7 minutes perform:
3 Power cleans (135/93)
3 Bar muscle-ups
For completion
Every 2:00 on the minute perform:
1 Power clean ⇒ 1 Hang squat clean ⇒ 1 Jerk
Start at 40% of 1-RM clean and jerk, increase each set by 10%
5 Sets for quality
Post results and experiences to comments
Partner WOD
Complete as many reps* as possible in 3:00 of:
40′ Handstand walk (together)
12 Synchronized toes-to-bar
Max rep squat snatches* (115/78) in remaining time
1:00 Rest between rounds
*Complete above AMRAP until partners have completed 50 squat snatches
For time
(19:00 cap)
10 Banded hip thrusts
0:30 GHD back extension hold
1:00 Rest
3 Sets for quality
Post results and experiences to comments
20 Thrusters (95/63)
30/24 Calories Biked
20 Thrusters
For time
(7:00 cap)
…rest 10:00, then…
As many reps as possible in 8-minutes of:
25’* – 50′ – 75′ – 100’…
Double dumbbell front rack walking lunges (50/35)
10/8 – 15/12 – 20/16 – 25/20…
Calories rowed
For score
*1 rep per 5’ completed
…rest 4:00, then…
In team of 3, perform:
Max calories skied in 6:00*
For score
*Equal work required. Team members switch every 30 seconds.
Post results and experiences to comments
MPCF Board WOD
“Elizabeth”
21-15-9 rep rounds of:
Cleans (135/93)
Ring Dips
For Time
Compare to Friday, 20 August 2010
Overhead Squat
11 @ 35% 1-RM
10 @ 45%
9 @ 55%
8 @ 65%
7 @ 75%
For quality of position
Post results and experiences to comments
Partner WOD
Complete as many rounds and reps, alternating exercises, in 3 minutes of:
25 Double Unders
10 Sit-ups
10 Burpees
…Rest 2 minutes, then…
Complete as many rounds and reps, alternating exercises, in 3 minutes of:
3 Power Cleans to Overhead (75/53)
6 Goblet Squats (53/35)
9/6 Calories Rowed
For Score
Clean and Jerk
1-rep max
Compare to Monday, 01 February 2021
Post results and experiences to comments
MPCF Board WOD
“Isabel”
30 Snatch (135/93)*
For Time (10:00 cap)
*Masters 55+ Rx weight: (115/73)
Compare to Wednesday, 10 May 2017
Deadlift
11 @ 35% 1-RM
10 @ 45%
9 @ 55%
8 @ 65%
7 @ 75%
For quality
Each set must be connected
Post results and experiences to comments
Complete as many rounds and reps as possible in 5 minutes of:
3 Power snatches (95/63)
3 Bar facing burpees
For score
…Rest 2:00 then…
Complete as many rounds and reps as possible in 6 minutes of:
7 Toes-to-bar
21 Double unders
For score
…Rest 2:00 then…
Complete as many rounds and reps as possible in 7 minutes of:
10 Wall-ball shots (20/14)@(10/9′)
50′ Handstand walk
For score
Hang Power Clean
8 @ 25% 1RM
6 @ 35%
5 @ 45%
4 @ 55%
3 @ 65%
3 @ 75%
2 @ 80%
1 @ 85%
1 @ 85%
1 @ 85%
1 @ 85%
For quality
Post results and experiences in comments
“Merry, Merry Christmas”
3-person Team
Part 1a:
7 Worm Push-ups*
…then perform remainder of 5:00 AMRAP** of:
24 Front Squats (135/93)
27 Pull-ups
30 Alternating Dumbbell Snatches (50/35)
33 Wall-Ball Shots (25/16) @ (10/9′)
Part 1b:
Max Calories Rowed in 5:00
2 rounds for score
-On round 2, continue part 1a where you left off from round 1, after completing 7 more worm push-ups.
…Rest 5:00, then…
Part 2:
The team has 18-minutes to find:
(00:00-06:00) 2-rep max Hang Power Snatch
(06:00-12:00) 3-rep max Hang Squat Clean
(12:00-18:00) 4-rep max Deadlift
For Scores
Equal work on AMRAP. Equal time or calories on row.
Each team member performs each lift. Only one team member at a time lifting.
Compare results to Wednesday, 26 December 2018
Part 1:
Score 1: Total team AMRAP reps
Score 2: Total Team Calories Rowed
Part 2:
Score 3: Total weight successfully lifted
*Create a worm by laying on your stomach, team in a straight line with one athlete behind the other. Athlete in front places their legs on the back of the athlete behind them. Once teammates are linked, begin performing push-ups in unison. Perform these 7 at the beginning of each round.
**One athlete at a time working. Partition reps as needed, equal work not required. Complete all of one exercise before moving to next.
Post scores and experiences to comments
As many rounds and reps as possible in 4 minutes of:
15/12 Calories biked
10 Alternating dumbbell snatches (50/35)
…Rest 2 minutes then…
As many rounds and reps as possible in 4 minutes of:
15/12 Calories rowed
10 Burpees over rower
…Rest 2 minutes then…
As many rounds and reps as possible in 4 minutes of:
30 Speed skips
10 D-ball cleans (100/80)
For total score
Snatch
6 reps @ 25%
5 reps @ 40%
4 reps @ 55%
3 reps @ 65%
3 reps @ 70%
3 reps @ 75%
3 reps @ 75%
3 reps @ 75%
For quality
(18:00 cap)
Post results and experiences to comments
Transitioning on and off the rower
10 reps of:
Get on, row 30m, get off, rest 30 seconds
For quality
30 Double unders
20 Burpees-over-bar
10 Power Snatches (95/63)
2 rounds for time
(9:00 cap)
Overhead Squat
5 reps @ 45%
4 reps @ 60%
3 reps @ 70%
4 reps @ 80%
4 reps @ 80%
4 reps @ 80%
4 reps @ 80%
For quality
Post results and experiences to comments
As many reps as possible in 5 minutes of:
10 Cal bike
10 Toes to bar
3 Squat cleans (185/123)
… Rest 3 minutes then…
As many reps as possible in 5 minutes of:
10 Cal ski
10 Toes to bar
3 Squat cleans (185/123)
… Rest 3 minutes then…
As many reps as possible in 5 minutes of:
10 Cal row
10 Toes to bar
3 Squat cleans (185/123)
… Rest 3 minutes then…
As many reps as possible in 5 minutes of:
200m Run
10 Toes to bar
3 Squat cleans (185/123)
For total score
Post results and experience to comments
EMOM for 5:00 perform:
200/150m Row Sprint
Or…
400/300m Bike Sprint
Post fastest and slowest time
…Rest 10:00, then…
14 Plate-facing burpees (55# plate)
14 Half tacos
14 Alternating DB clean & jerk (50/35)
14 Alternating Lunges
Row 500m
3 rounds for time
Post results and experiences to comments
As many rounds and reps as possible in 8 minutes of:
10 Overhead squats (95/63)
10 Toes to bar
…Rest 2:00 then…
As many rounds and reps as possible in 6 minutes of:
8 Overhead squats (115/73)
8 Toes to bar
…Rest 2:00 then…
As many rounds and reps as possible in 4 minutes of:
6 Overhead squats (135/93)
6 Toes to bar
For total score
Post results and experience to comments
