South Tulsa's Premier CrossFit
2 Rounds of:
4 Wall Walks
12 GHD Sit-ups
…Rest 2:00 then…
2 Rounds of:
40 Double-unders
4 Wall walks
…Rest 2:00 then…
2 Rounds of:
12 GHD Sit-ups
40 Double-unders
…Rest 2:00 then…
2 Rounds of:
4 Wall walks
12 GHD Sit-ups
40 Double-unders
For total time
(20:00 cap)
Front Squat
6 @ 30%
5 @ 45%
4 @ 60%
3 @ 70%
4 @ 80%
4 @ 80%
4 @ 80%
4 @ 80%
For quality
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10/8 Calories rowed
10/8 Calories biked
10/8 Calories skied
Rest 2:00
5 rounds for time
Rope climb technique work
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2022 Legends Masters Competition Online Qualifier WOD 22.3
25 Dumbbell box step ups (50/35)(24/20″)
100 Double-unders
50 Wall ball shots (20/14)@(10/9′)
3 Rounds for time
(20:00 cap)
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2022 Legends Masters Competition Online Qualifier WOD 22.6
Snatch Ladder
1 Snatch EMOM until failure*
Rx starts at (155/103)
Scaled starts at (75/53)
*Male athletes add 10# every minute, female athletes add 5# every minute. Athletes may have assistance in changing weight
**Specific age group starting loads will be posted at gym
For load
“Death by Clean’n Burpees”
Every minute on the minute perform 1 power clean* and 1 burpee-over-bar. After every two minutes, add 1 rep of each exercise, until failure to complete all reps within minute.
*Rx: (185/123)
55+ Rx: (155/103)
For score
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15/12 Calories ski
Rest 1:30
3 rounds for total work time
…rest 4:00, then…
15/12 Calories bike
Rest 1:30
3 rounds for total work time
…rest 4:00, then…
15/12 Calories row
Rest 1:30
3 rounds for total work time
For three separate times
Pause Front Squats
6 @ 30%
5 @ 45%
4 @ 60%
3 @ 70%
4 @ 75% (3 second pause)
4 @ 75% (3 second pause)
4 @ 75% (3 second pause)
4 @ 75% (3 second pause)
For quality
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“Shoulder Blaster”
10 Side lying shoulder flexion*
10 Side lying shoulder adduction*
10 Side lying external rotation*
2 sets/side
*Weight used is the same for all movements, all rounds. Suggested weight is between 1#-5# plate. Start lighter than you think. If you complete one set you may increase weight, but do not go over 5#. These exercises are designed to be light. Going too heavy can potentially cause injury.
MPCF Board WOD
“Ellen”
20 Burpees
21 Alternating dumbbell snatches (50/35)
12 Double dumbbell thrusters (50/35)
3 Round for time
Compare to Saturday, 13 February 2021
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6-minute Bike Test
For total calories
Compare to Tuesday, 24 August 2021
Deficit deadlifts*
5 @ 60%
5 @ 65%
5 @ 70%
5 @ 75%
For quality of positions
*Standing on 35# plates
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MPCF Board WOD and Fitness Challenge WOD
Max reps in 7-minutes of:
Burpees-over-Bar
For total score
Compare to Monday, 08 February 2021
Partner WOD*
24-16-8 rep rounds of:
Deadlifts**
Pull-ups
Calories biked
For time
*Equal work required, one bar used, one athlete working at a time
**Rx loads:
24 reps @ (225/153)
16 reps @ (295/203)
8 reps @ (365/243)
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9 Deadlifts @ 60% of 1-RM*
3 Box jumps (30/24″)
…rest 90 seconds, then…
7 Deadlifts @ 70%
3 Box jumps (30/24″)
…rest 90 seconds, then…
5 Deadlifts @ 80%
3 Box jumps (30/24″)
…rest 90 seconds, then…
3 Deadlifts @ 90%
3 Box jumps (30/24″)
…rest 90 seconds, then…
1 Deadlifts @ 95%
3 Box jumps (30/24″)
For time and quality
*Athlete must change load during the rest period. Scale percentages as needed.
15 Hollow-arch swings on bar holding yoga block between ankles
1:00 Rest
10 Kipping pull-ups holding yoga block between ankles*
1:00 Rest
3 Rounds for quality
*If athlete is unable to perform kipping pull-ups, scale to 0:30 max strict banded pull-ups
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Complete (40/32) reps in 4-minutes of:
1:00 max calories biked
Hand-over-hand sled pull* (90/70)
Rest remaining time
2 rounds for total work time
*Perform remaining reps in 5-ft segments. Each segment equals 1 rep
…Directly into…
Complete (40/32) reps in 4-minutes of:
1:00 max calories row
D-ball cleans (100/70)*
Rest remaining time
2 rounds for total work time
*One clean equals one rep
At 70% of your 1-rm snatch, perform the following:
1 Lift off to a 2 sec pause above knee
1 Lift off to a 2 sec pause at “drop” position
1 Power snatch
1 Snatch
4 sets for quality
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MPCF Fitness Challenge WOD and Board WOD
“Hotel 100”
100 Dumbbell Hang Squat Clean Thrusters (35’s/25’s)
For Time*
*Starting at minute 1, stop performing DBHSCT’s, and perform 5 burpees. Repeat this at the top of every minute until finished with the DBHSCT’s.
Compare to Wednesday, 24 July 2019
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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
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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.
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48 Double-unders
12 Thrusters (95/63)
6 Bar-facing burpees
Rest 2:00
4 rounds total work time*
*try to maintain similar pace on each round
20 Half-tacos
10 Crossed-arm sit-ups
5 Rower pike-ups
Rest 2:00
3 Rounds for quality
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