South Tulsa's Premier CrossFit
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, 14 November 2018
Post score, max load, and experiences to comments
100m Run
10 Wall-Ball Shots (25/16) @ (10/9′)
10m Handstand Walk
10 GHD Sit-ups
2 rounds for time
Back Squats
1-rep max
Compare to Friday, 07 June 2019
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Perform as many rounds and reps as possible in 5 minutes of:
3 Strict Pull-ups
6 Wall-Ball Shots (20/14) @ (11/10’)
9/6 Calories Biked
For Score
Shoulder Press
1-rep max
For max load
Compare to Wednesday, 07 November 2018
30 Single Unders
10 Toes-2-Bar
3 rounds for time
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30 seconds work, 60 seconds rest of:
Wall-ball shots (25/16) @ (11/10)
Kettlebell swings (53/35)
Burpees
3 rounds for score
Front Squat
1-rep max
For max load
Compare to Wednesday, 03 April 2019
Couch stretch
Middle straddle
Spine smash
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Complete as many rounds and reps as possible in 7 minutes of:
12/10 Calories Rowed
8 Gorilla Rows (53/35)
6 Toes-2-Bar
26 Double Unders
For Score
Deadlift
1-rep max
Compare to Wednesday, 12 June 2019
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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)
Every 75 seconds, perform 1 rep, then add (10/5), repeat and continue until failure of:
Clean
Start at 25-30% 1RM clean
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Partner WOD
Part 1:
With a 12-minute cap:
2ooom Blind row*
20 Synchronized burpees-over-bar
20 Synchronized toes-2-bar
…rest 2:00, then…
Part 2:
With a 6:00 cap:
5-10-15 rep rounds† of:
Pull-ups
Thrusters (95/65)
…rest 2:00, then…
Part 3:
5:00 to find 1-RM hang squat clean
…rest 2:00, then…
Part 4:
With a 9:00 cap:
2 x 200m Sprints
100 Speed skips
50 Dumbbell snatches (50/35)
2 x 150m Sprints
50 Double unders
30 Dumbbell snatches
…rest 2:00, then…
Part 5:
10-8-6-4 rep rounds of:
Partner deadlift (315/265/215)
Bar muscle-ups
For time
Equal work required. One at a time working, except during synchro and hang squat cleans.
*Partners switch every 250m. Partners can only cay “switch” when the rowing partner reaches their given distance.
†Perform this section as “follow the leader”. Partner A does 5 Pull-ups, B does 5 Pull-ups. A does 5 thrusters, and B 5 thrusters. A does 10 thrusters, B does 10 thrusters, and so on.
With a running clock, every minute on the minute perform 1 repetition of:
Snatch, start at no more than 25% 1-RM, adding (10/5) each round until failure
…then, using the failed load, continue with:
Clean, adding (10/5) each round until failure
…then, using the failed load, continue with:
Deadlift, adding (10/5) each round until failure*
For max load at each lift and total weight lifted
Compare to Wednesday, 10 April 2019
*There will be a 45 minute time cap. If you reach the 44 minute mark, and haven’t hit max deadlift, perform max unbroken reps at final minute load.
Post results and experiences to comments
Complete as many rounds and reps as possible in 3 minutes of:
10 Wall-Balls (25/16) @ (10/9′)
20 Double Unders
…rest 2 minutes, then…
Complete as many rounds and reps as possible in 3 minutes of:
10 Calories Biked
20 Sit-ups
…rest 2 minutes, then…
Complete as many rounds and reps as possible in 3 minutes of:
10 Kettlebell Swings (72/53)
20m Burpee Broad Jumps*
For Score
*Every 5′ covered is worth one rep
Make-up a Lift
1-rep max
For max load
…Or…
Pick any lift and do:
5 @ 50%
4 @ 60%
4 @ 65%
3 @ 70%
3 @ 75%
2 @ 80%
2 @ 85%
For quality
20 PVC Passovers
T-spine mobility
10 Skin-the-Cats
Hip Capsule
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15 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, 30 May 2018
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Complete as many rounds and reps as possible in 7 minutes of:
12/10 Calories Rowed
8 Gorilla Rows (53/35)
6 Toes-2-Bar
26 Double Unders
For Score
Deadlift
1-rep max
Compare to Monday, 25 June 2018
Spine Smash
Reclined Spinal Twist
Hamstring Floss
Post score, max load, and experiences to comments
100m Run
10 Wall-Ball Shots (25/16) @ (10/9′)
10m Handstand Walk
10 GHD Sit-ups
4 rounds for time
Back Squats
1-rep max
Compare to Monday, 04 June 2018
Couch Stretch
One-Arm Lat Lean
Pike Stretch
Knees-to-Traps
Spine Smash
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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 Friday, 06 July 2018
Spine Smash
Anterior Compartment Smash
Quad Smash
Glute Smash
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With a running clock, every minute on the minute perform 1 repetition of:
Snatch, start at 25-30% 1-RM, adding (10/5) each round until failure
…then, using the failed load, continue with:
Clean, adding (10/5) each round until failure
…then, using the failed load, continue with:
Deadlift, adding (10/5) each round until failure*
For max load at each lift and total weight lifted
*There will be a 45 minute time cap. If you reach the 44 minute mark, and haven’t hit max deadlift, perform max unbroken reps at final minute load.
Day 67
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