South Tulsa's Premier CrossFit
20/16 Calories rowed
20 Power snatches (135/93)
20/16 Calories rowed
20 Power cleans (155/103)
20/16 Calories rowed
10 Power snatches (155/103)
20/16 Calories rowed
10 Power cleans (185/123)
For time
(20:00 cap)
Similar to Saturday, 17 September 2022
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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
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10/8 Calories skied
10/8 Calories biked
10/8 Calories rowed
2:00 Rest
8 Rounds for total time
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“MLK Day”
63 Cleans (95/63)
64 Wall ball shots (20/14)@(10/9′)
64 Pull-ups
65 Kettlebell swings (53/35)
68 Front squats (95/63)
For time
Compare to Monday, 17 January 2022
This “MLK Day” Tribute/Memorial WOD is dedicated to Dr. Martin Luther King, Jr. who became a prominent leader of the Civil Rights Movement in the United States. He was assassinated on April 4, 1968. His birthday (January 15, 1929) is celebrated as a national holiday in the US, on the third Monday of January.
The significance of the rep scheme is as follows: cleans represents the year, 1963, when MLK delivered his famous “I have a dream” speech. The number of wall ball shots represents the year when King won the 1964 Nobel Peace Prize. 1964 is also the year the landmark civil rights voting act passed in the US. In 1965 King delivered his “How long, not long” speech at the Selma to Montgomery marches. Finally, the front squats represent the year, 1968, when he was assassinated.
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Partner WOD
3:00 Sled drag for tonnage*
1:00 Rest
3:00 Bike for calories
1:00 Rest
3:00 Dumbbell snatches (50/35)
1:00 Rest
3:00 Row for calories
1:00 Rest
3:00 D-Ball cleans (100/70)
1:00 Rest
3:00 Ski for calories
1:00 Rest
2 rounds for score
*Each athlete chooses weight on sled. Partners do not have to use same weight. Score for tonnage is total weight on sled x by distance pulled in 5-ft sections.
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Partner WOD
As many rounds and reps as possible in 5-minutes of…
12 Synchronized deadlifts (95/63)
9 Synchronized hang power cleans
6 Synchronized shoulder-to-overhead
For score
…Rest 5:00 then…
2 Rounds of 3-minute EMOM…
Minute 1: 0:50 Max pull-ups
Minute 2: 0:50 Synchronized alternating forward lunges (95/63)
Minute 3: 0:50 Synchronized bar-over-burpees
For score
…Rest 5:00 then…
24-18-12 rep rounds* of:
Wall balls (20/14)@(10/9′)
Hang power snatch (95/63)
For time
(7:00 cap)
*Equal work
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Shoulder Press
Build to a heavy single in 10-minutes
For load
400m Run
10 Strict handstand push-ups
1:00 Rest
4 Rounds for time
(18:00 cap)
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In a 2:00 work, 1:00 rest pattern, complete the following in any order and partition as desired:
125/100 Calories biked
125/100 Calories skied
125/100 Calories rowed
For total time
(40:00 cap)
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25 Front squats (95/63)
75 Double-unders
25 Pull-ups
3:00 Rest
4 Rounds for total time
(30:00 cap)
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“Dominating starts NOW!”
Buy-in:
40/32 Calories Biked
…then, in an add and repeat style*, complete the following:
1 Squat Snatch (155/103)*
2 Strict Handstand Push-ups
3 Double Unders x10
4 Kettlebell Swings (97/62)
5 GHD Sit-ups
6 Wall-Ball Shots (25/16) @ (11/10’)
7 Chest-2-Bar Pull-ups
8 Alternating Pistols
9 Burpees-Over-Bar
10 Back Squats (205/133)*
…then, Sell-out:
500m Row
For Time
Compare to Friday, 31 December 2021
*Add and repeat follows this pattern: 1; 1,2; 1,2,30; 1,2,30,4; 1,2,30,4,5; and so on….
No racks for back squats. Must add weight to snatch bar, clean, and complete.
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“2023”
Partner WOD*
10 rounds of:
20 Calories row
23 Calories bike
For time
*Both partners can work simultaneously. However, each round must be completed before either partner moves on to next round. Calories can be broken up amongst the partners, and within the round as desired.
20-15-10-5 rep rounds of:
Toes-2-bar
Strict handstand push-up
For time
(15:00 cap)
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3:00 Max calories bike
3:00 Rest
3:00 Max 25-ft shuttle runs
3:00 Rest
3:00 Max calories row
3:00 Rest
2:00 Max calories bike
2:00 Rest
2:00 Max 25-ft shuttle runs
2:00 Rest
2:00 Max calories row
2:00 Rest
1:00 Max calories bike
1:00 Rest
1:00 Max 25-ft shuttle runs
1:00 Rest
1:00 Max calories row
For score*
*Score equals total bike calories + total row calories + total shuttle runs
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“Rogue’s 1000/750lbs Club”
Find 1-RM of the following lifts, in this order:
Bench press
Back squat
Deadlift
For max load of each lift and total combined weight
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“12 Days of Christmas”
1 Clean & Jerk (135/93)
2 Pistols
3 Burpees
4 Back Extensions
5 Ring Dips
6 Deadlifts (135/93)
7 Toes-2-Bar
8 Pull-ups
9 Box Jumps (30/24″)
10 Kettlebell Swings (53/35)
11 Handstand Push-ups
12 Row 1200m
For Time*
Compare to Friday, 24 December 2021
*The WOD is performed like the song is sung. Pistols are 1 each leg, each time.
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