South Tulsa's Premier CrossFit
60/48 Calories ski
50 Kettlebell swings (53/35)
Rest 2:00
50/40 Calories bike
40 GHD sit-ups
Rest 2:00
40/32 Calories row
30 Bar-facing-burpees
Rest 2:00
300m Run
20 Clusters (135/93)
For score and time
Post results and experiences to comments
Partner WOD
Complete as many rounds and reps* as possible in 30 minutes of:
2 Strict handstand push-ups
4 Strict elevated ring rows
6 Alternating DB ground to overhead (70/50)
8 Calories rowed
10 Burpees
12 Slammers (12/8) @ 2m
14 Calories biked
For Score
*Partners alternate exercises
Post results and experiences to comments
Perform the following for 1 round on each machine (Bike, Row, Ski):
30 sec easy pace, 45 sec easy-moderate pace
30 sec easy, 60 sec moderate
30 sec easy, 75 sec moderate-hard
30 sec easy, 90 sec hard
30 sec easy, 75 sec moderate-hard
30 sec easy, 60 sec moderate
30 sec easy, 45 sec easy-moderate
30 sec easy
Rest 3:00 between rounds
For quality of pace control*
*Note pace maintained and if they were right or not
Post results and experiences to comments
10 Deadlifts (305/203)
1-mile/800m/400m/200m run*
50m Farmers carry (97/62)*
50m D-ball carry (100/70)*
4 rounds for time or max reps in 35-minutes
*Special instructions:
Round 1: 1-mile (16 pts)
Round 2: 800m (8 pts)
Round 3: 400m (4 pts)
Round 4: 200m (2pts)
Farmers carry is worth 1 pt per 5m (10 pts per round)
D-ball carry is worth 1 pt per 5m (10 pts per round)
Post results and experiences to comment
Partner WOD
Partner A:
200m Run
1:00 Max reps jerks from rack (185/125)
Partner B:
200m Run
1:00 Max reps jerks from rack (185/125)
…Rest 1:00 then…
Partner A:
400m Run
1:00 Max reps jerks from rack (185/125)
Partner B:
400m Run
1:00 Max reps jerks from rack (185/125)
…Rest 1:00 then…
Partner A:
600m Run
1:00 Max reps jerks from rack (185/125)
Partner B:
600m Run
1:00 Max reps jerks from rack (185/125)
For total time and reps completed
Post results and experiences to comments
10 GHD back extensions with 2x2x2 tempo
10 Hip thrusts
1:00 Rest
3 Rounds for quality
Partner WOD
10/8 Rope climbs (14′)
20 Double dumbbell front squats (50/35)
40′ Double dumbbell overhead walking lunges (50/35)
6 rounds for time
Post results and experiences to comments
Partner WOD
150 Calories ski*
150 Calories row*
150 Calories bike*
For time
*Accumulate calories on each machine by performing 30 seconds (partner A), 30 seconds (partner B) continuous for 4:00, then rest 1:00. During rest, partner team will rotate to next machine, and repeat process. After one round has been completed on each machine, the rotation starts over, and team continues this pattern until all calories are complete.
If team completes calories on one machine, with time remaining in the 4:00, working partner can go to next machine in rotation, and continue process until the 4:00 block is complete. Team will then stay on that machine for the next rotation.
Post results and experiences to comments
“Bakin’ our Legs”
Partner WOD, equal work required
400m Run
100-ft Double kettlebell front rack walking lunges (2 x 53/35)
4 Rope climbs
40 Calories bike (legs only)
30 Toes-to-bar
20 Handstand push-ups
10 Hang squat cleans (155/103)
3 Rounds for time
(45:00 cap)
Post results and experiences to comments
1:00 Max calorie bike
2:00 Rest
1:00 Max calorie row
2:00 Rest
1:00 Max calorie ski
2:00 Rest
1:00 Max rep double unders
2:00 Rest
3 rounds for total calories
Post results and experiences to comments
Partner WOD
Part 1:
Complete as many reps as possible in 12-minutes of:
20 Box overs (24/20″)
20 Plate ground to overhead (45/25)
20 Sit-ups
For score
…rest 5:00, then…
Part 2:
4 rounds for time of:
15 Synchronized hanging knee raises
30 Wall-ball shots (20/14) @ (10/9′)
15 Plate-facing burpees
(10-minute cap)
…rest 5:00*, then…
Part 3:
Max calories biked in 4-minutes
For score
*If team gets done before cap, they get additional rest
WOD design courtesy of Festivus Games 2022
Post results and experiences to comments
50/40 Calories ski
15 D-ball Cleans (100/70)
30/24 Calorie bike
150m Farmers carry (2×70/53)
50/40 Calories row
2 rounds for time
(40:00 cap)
Post results and experiences to comments
40 seconds of work, 20 seconds of rest:
Ski for calories
Max reps GHD sit-ups
Max reps alternating dumbbell clean & jerk (50/35)
Bike for calories
Max reps pull-ups
Max reps wall-ball shots (20/14) @ (10/9′)
Rest 2:20 between rounds
4 rounds for score
10 L-sit double dumbbell strict press
3 sets for quality and load
Post results and experiences to comments
On a 30 minute running clock…
40 Calories biked
1:00 Rest
30 Calories rowed
2:00 Rest
20 Calories skied
3:00 Rest
10 Calories biked
In remainder of 30 minute time…
Row for max meters (at 75% of 6:00 row pace)
10 Barbell good mornings
3 Sets for quality
Post results and experiences to comments
Complete as many rounds and reps as possible in 24-minutes of:
15 Toes to bar
10 Handstand push-ups
5 Deadlifts (315/205)
30/24 Calorie row, bike, ski*
For score
*alternate through rounds
Box Pause Back Squat
5-5-5-5
For total weight lifted in the 25 reps*
* Add each of the loads together of successful sets.
E.G. set 1-200, set 2-215, set 3-225, set 4-230 Failed; score is 640
Post results and exercises to comments
