South Tulsa's Premier CrossFit
15/12 Calories biked
12 Handstand push-ups
12 Deadlifts (225/153)
…Rest 3:00 and then…
15/12 Calories biked
4 Strict handstand push-ups
12 Deadlifts (225/153)
4 Strict handstand push-ups
…Rest 3:00…
2 Rounds for total time
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Partner WOD, equal work required
60 Calories skied
40 D-ball cleans (100/70)
20 Wall-walks
60 Calories biked
40 Double dumbbell thrusters (2 x 50/35)
200 Double unders
60 Calories rowed
40 Burpee box jump overs (20″)
20 Devil’s presses (2 x 50/35)
For time
(35:00 cap)
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10 Plate push-ups
10 Alternating dumbbell snatches (50/35)
20 Crossover single-unders
10 GHD Sit-ups
10 Wall ball shots (20/14)@(10/9)
150′ Farmer carry (2 x 50/35)
8 Rounds for time
(35:00 cap)
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3 Rounds of:
8 Toes to bar
10 Single arm dumbbell hang clean and jerk (50/35) (5 on one side then 5 on the other)
14/12 Calories row
…Rest 3:00 and then…
3 Rounds of:
8 Toes to bar
10 Single arm dumbbell hang clean and jerk (50/35) (5 on one side then 5 on the other)
14/12 Calories bike
…Rest 3:00 and then…
3 Rounds of:
8 Toes to bar
10 Single arm dumbbell hang clean and jerk (50/35) (5 on one side then 5 on the other)
14/12 Calories ski
For time
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Partner WOD
20 Clean and Jerks* (175/113)
40 Handstand Push-ups
600m Run (partner A only)*
80 Wall-Ball Volleyball Tosses* (20/16/14) @ 8′
200 Double Unders
80 Wall-Ball Sit-up Throws (20/16/14) @ 5m
600m Run (partner B only)*
40 Kettlebell Swings (72/52)
20 Deadlifts (325/213)
For Time
Compare to Friday, 25 November 2022
*Special instructions:
-Only one partner working at a time, except during the run/burpee portions.
-Squat C&J
-When one partner is running, the other is performing max rep burpees. If inclement weather, row 750m.
-WB Volleyball Tosses consist of partners facing other on either side of a 8′ target, partner A performs a WB shot throwing the ball over the target, and partner B catches, performs a WB shot and returns ball over the target. Each throw is one rep. If ball doesn’t make it over, rep does not count. If ball is dropped, both partners perform 5 penalty burpees.
-(Male/Co-ed/Female) Rx WB weights
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3-person Team WOD*
“Tombstone”
210 Double Unders
60 Plate-Facing Burpees
180 Wall-Ball Shots (20/14) at (10/9′)
60 Pull-ups
150 Deadlifts (135/93)
60 Sit-ups
120 Kettlebell Swings (53/35)
60 Box Jumps (24/20″)
90 Calories Rowed
For Time
*One person working at a time. Equal work required.
Compare to Saturday, 20 February 2021
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Partner WOD
As many calories and reps as possible in 30-minutes of the following:
10 Box jumps (24/20″)
10 Kettlebell swings (53/35)
30 Double-unders
For scores*
*One partner completes amrap while the other partner bikes for max calories. Partners must switch after each full round of the amrap.
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As many reps as possible in 30-minutes of the following:
1 Round of “Cindy”*
1 Clean and jerk (155/103)
1 Round of “Cindy”*
2 Clean and jerk (155/103)
1 Round of “Cindy”*
3 Clean and jerk (155/103)
1 Round of “Cindy”*
4 Clean and jerk (155/103)
…etc, etc, etc…
For score
*1 Round of Cindy is 5 pull-ups, 10 push-ups, and 15 air squats. Athletes continue to add 1 clean and jerk after each round of Cindy for the entirety of the AMRAP.
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4 Rounds of:
7 Double dumbbell hang cleans (2 x 50/35)
7 Chest to bar pull-ups
7 Box jumps (24/20″)
For time
…Rest 3:00 and then…
4 Rounds of:
7 Double dumbbell shoulder to overhead (2 x 50/35)
7 Toes to bar
5 Shuttle runs (25-ft down and back = 1 rep)
For time
…Rest 3:00 and then…
4 Rounds of:
7 Double dumbbell hang clean and jerks (2 x 50/35)
4 Bar muscle-ups
7 Box jumps (24/20″)
For time
(30:00 cap)
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500m Bike
50-ft Handstand walk
250m Row
3:00 Rest
5 Rounds for time
(35:00 cap)
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Hero WOD “Chad”
1,000 Box step ups* (20″)(45/35 ruck sack)
For time
*Scaling options will be posted at gym
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25-20-15-10-5
Double dumbbell floor press (2 x 50/35)
11-9-7-5-3
Strict pullups
For time
(15:00 cap)
…Rest 5-minutes and then…
25-20-15-10-5
Shoulder press (95/63)
11-9-7-5-3
Ring rows
For time
(15:00 cap)
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200m Run
20 Alternating dumbbell snatches (35/25)
2:00 Rest
400m Run
16 Alternating dumbbell snatches (50/35)
2:00 Rest
600m Run
12 Alternating dumbbell snatches (70/50)
2:00 Rest
2 Rounds for time
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He is survived by his wife Calli, parents David and Veronica, and brother Devon.
MPCF Hero Board WOD
“Zeus”
30 Wall-ball Shots (20/14) @ (10/9′)
30 Sumo Deadlift High-Pull (75/55)
30 Box Jump (20″)
30 Push Presses (75/55)
30 Calorie row
30 Push-Ups
10 Back Squats (Bodyweight)
3 rounds for time
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