South Tulsa's Premier CrossFit
Partner WOD
Complete as many rounds and reps as possible in 10 minutes of:
2 Ring muscle-ups
4 Handstand Push-ups
6 Kettlebell Swings (72/53)
8 Front Squats (95/63) (no more than 30% 1-rep)
10/8 Calories Biked
For Score
*Alternate exercises
Thruster
1-rep max
Compare to Friday, 24 July 2020
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Partner WOD
Complete as many rounds and reps as possible in 7 minutes of:
100m Sprint
7 Power Snatches (95/63)
5 T-Push ups
10/8 Calories Rowed
7 Shoulder Press (95/63)
For Score
(run is 1 rep per 25m)
Snatch
1-rep max
Compare to Wednesday, 05 June 2019
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Partner WOD
Complete as many rounds and reps as possible in 7 minutes of:
Row 100m
2 Handstand Push-ups
4 Chest-2-Bar Pull-ups
6 Burpees
8 Slammers (12/8) @ 2m
For Score
(Row is worth 2 points)
Hang Power Clean
1-rep Max
For max load
Compare to Wednesday, 26 August 2020
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MPCF Board WODs:
Max reps rope climbs (12′) in 2:00
For score
…rest 7:00 then…
Max unbroken WB shots (20/14)@(10/9′)
For score
At 60-65% 1-rep max clean & jerk, perform the following:
1 Push press
1 Push jerk
1 Split Jerk
5 Sets for quality of lifts
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12/9 Calories bike
12m Handstand walk
12 Kettlebell goblet squats (72/53)
12 GHD sit-ups
3 rounds for time
Back Squat
1-rep max
Compare to Wednesday, 19 August 2020
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E2MOM for 10 Minutes:
Row 12/9 cals
9 Sumo deadlift high pull (75/53)
7 Front squats (75/53)
5 Kettlebell swings (72/53)
For score
1-rep max Clean
For max load
Compare to Wednesday, 15 January 2020
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2021 CrossFit Games WOD 21.3 and 21.4
15 Front squats (95/65)
30 Toes-to-bars
15 Thrusters (95/65)
…Rest 1:00 then…
15 Front squats (95/65)
30 Chest-to-bar pull-ups
15 Thrusters (95/65)
…Rest 1:00 then…
15 Front squats (95/65)
30 Bar muscle-ups
15 Thrusters (95/65)
For time
(15:00 time cap)
Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3
2021 CrossFit Games WOD 21.4
Complete the following complex for max load:
1 Deadlift
1 Clean
1 Hang clean
1 Jerk
(7:00 time cap)
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Option 1:
As many rounds and reps as possible in 20 minutes of:
2 rounds of:
15 Back-extensions
15 Double dumbbell clusters (35/25)
200m Run
2 rounds of:
15 “Perfect” push-ups
15 Anchored sit-ups
400m Run
For score
Option 2:
2021 CrossFit Games WOD 21.3 and 21.4
15 Front squats (95/65)
30 Toes-to-bars
15 Thrusters (95/65)
…Rest 1:00 then…
15 Front squats (95/65)
30 Chest-to-bar pull-ups
15 Thrusters (95/65)
…Rest 1:00 then…
15 Front squats (95/65)
30 Bar muscle-ups
15 Thrusters (95/65)
For time
(15:00 time cap)
Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3
2021 CrossFit Games WOD 21.4
Complete the following complex for max load:
1 Deadlift
1 Clean
1 Hang clean
1 Jerk
(7:00 time cap)
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15/12 Calories Rowed
12 Sit-up Slammers (12/8)
9 Back Squats (95/63)*
6 Behind-the-neck Shoulder Press (95/63)
3 Overhead Squats (95/63)
3 rounds for time
(10:00 cap)
*Must clean from floor, and place on back.
1-rep max
Compare to Friday, 04 September 2020
For load
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4 reps of 1 Strict pull-up + 5 sec hold at top
Rest 1:00
4 Sets for quality
30 seconds work, 60 seconds rest of:
Wall-ball shots (25/16) @ (11/10)
Kettlebell swings (53/35)
Burpees
2 rounds for score
Front Squat
1-rep max
For max load
Compare to Friday, 07 August 2020
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“Galentine’s WOD” this Saturday the 20th at 5:30pm! All ladies invited!
0845 class is canceled for today only. Sorry for any inconvenience.
5 Tempo ring rows @ 3-0-3-0 pace
1:00 Rest
10 Double kettlebell L-sit strict press
1:00 Rest
4 Sets
Shoulder Press
1-rep max
For max load
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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 Friday, 02 November 2018
Couch Stretch – 1:30/side
Bilateral Shoulder Flexion – 1:30
Low Lunge Twist – 1:30/side
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Partner WOD, equal work
2 Min AMCAP row
…2 minute rest, then…
2 rounds for time of:
20 Wallball shots (25/16) @ (10/9)
40 Sit-ups
60ft Walking lunges
80 Speed skips
…2 minute rest, then…
2 Min AMCAP bike
For total calories and time
Option 1:
Make up or redo 1-rep max
Or…
Option 2:
Pick a lift (SP, DL, HPC, Thruster, FSQ, BSQ, or OHS) and perform:
4 reps @ 55% 1RM
4 reps @ 65%
3 reps @ 70%
3 reps @ 75%
2 reps @ 80%
2 reps @ 85%
…rest 1-2 minutes, then…
Max reps at 85%
For quality and max reps
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15/12 Calories Rowed
12 Sit-up Slammers (12/8)
9 Back Squats (95/63)*
6 Behind-the-neck Shoulder Press (95/63)
3 Overhead Squats (95/63)
3 rounds for time
(10:00 cap)
*Must clean from floor, and place on back.
1-rep max
Compare to Wednesday, 19 June 2019
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