South Tulsa's Premier CrossFit
Complete as many reps as possible in 2-minutes of:
6 Power snatches (135/93)
6 Overhead squats
Max rep burpee pull-ups in the remaining time
5 sets for score
Rest 2:00 between rounds
Bench Press
5 @ 65%
4 @ 70%
3 @ 75%
2 @ 80%
1 @ 85%
1 @ 90%
1 @ 95%
For quality
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400m Run
8 Bar muscle-ups
16 Alternating dumbbell snatches (70/50)
3 Rounds for time
WOD inspired by the 2023 CrossFit Games “Helena”
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10 Tire flips (325/210)
25 Chest-to-bar pull-ups
50 Toes-to-bar
100 Wall-ball shots (20/14) @ (10/9′)
50 Toes-to-bar
25 Chest-to-bar pull-ups
10 Tire flips
For time
(25:00)*
WOD inspired by the 2023 CrossFit Games “Test 2”
*Games athletes had a 18-minute cap, and did Pig flips @ (510/385) instead of tire flips
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As many rounds and reps as possible in 6-minutes of the following:
8 Alternating dumbbell snatch (50/35)
12 Wall-ball shots (20/14)@(10/9′)
16/13 Calories biked
For score
Shoulder Press
5 reps at 60%
3 reps at 65%
1 rep at 70%
5 reps at 65%
3 reps at 70%
1 rep at 75%
1 rep at 80%
1 rep at 85%
For quality
(18:00 cap)
30 Single-unders
15 Abmat butterfly sit-ups
3 Rounds for time
(6:00 cap)
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25 Shoulder-2-Overhead (95/63)
25-ft Handstand walk
25 Hang power cleans
50-ft Front rack walking lunges
…rest 5:00, then…
20 Shoulder-2-Overhead (115/78)
25-ft Handstand walk
20 Hang power cleans
50-ft Front rack walking lunges
…rest 5:00, then…
15 Shoulder-2-Overhead (135/93)
25-ft Handstand walk
15 Hang power cleans
50-ft Front rack walking lunges
For time
Compare to Tuesday, 24 January 2023
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35 Chest-to-bar pull-ups*
35 Toes-to-bar*
For time
(15:00 cap)
*Each time you break, perform 100-ft single-arm overhead walking lunge (50/35)
10 Seated good mornings (45/33)
5/5 Single-Arm kettlebell deadlift (53/35)
10 Superman holds with a 3-second pause at the top
0:45 Hollow hold
25 Abmat sit-ups
2 sets for quality
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Every 2:00, for total of 5 sets, perform:
Shoulder Press
10 reps @ 60% 1-rm SP
8 reps @ 70%
6 reps @ 80%
4 reps @ 85%
2 reps @ 90%
3 rounds of:
4 Rope climbs
8 Handstand push-ups
12 Overhead squats (95/63)
…immediately into…
3 rounds of:
4 Bar muscle-ups
8 Barbell push-ups
12 GHD sit-ups
For time
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Deadlifts
10 Deadlifts at 60%
10 Deadlifts at 70%
8 Deadlifts at 75%
8 Deadlifts at 80%
8 Deadlifts at 80%
For quality
5 sets* of the following:
Complete as many reps as possible in 2-minutes of:
15/12 Calories biked
10 Chest-to-bar pull-ups
Max reps devil presses (2×50/35)
For score
*Rest 2 minutes between sets
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With 1:00 work/1:00 rest, perform the following:
Max rep axle bar deadlifts (220/150)
Max rep bench press (155/103)
Max rep squat cleans (135/93)
3 rounds* for score
*Rest 2:00 between rounds
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MPCF Board WOD
“Cindy”
Complete as many rounds and reps as possible in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats
For score
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As many rounds and reps as possible in 20-minutes of the following:
10 Shuttle runs (25′ down and back)
2 Rope climbs (13′)
4 Clean and jerk (185/123)
For score
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2 Bar muscle-ups
3 Wall-walks
4 Deadlifts (315/223)
10 Rounds for time
(20:00 cap)
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From 0:00 to 7:00 perform the following…
50/40 Calories biked
Max calories rowed
…Rest 3:00 then…
From 10:00 to 17:00 perform the following…
50/40 Calories rowed
Max calories biked
For total score
10-9-8-7-6-5-4-3-2-1
Unbroken sets of 2” deficit push-ups*
For time
*Athlete has hands and feet on 2” bumper plates. Only the athletes chest may touch mat upon decent. Goal is unbroken sets. Progressions will be posted at gym.
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21-15-9 rep rounds of:
Calories biked
Alternating dumbbell snatches (50/35)
…Rest 7:00, then…
18-12-6 rep rounds of:
Calories rowed
Burpees-over-rower
For total time
Compare to Friday, 15 April 2022
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