South Tulsa's Premier CrossFit
Partner WOD*
As many rounds and reps as possible in 35-minutes of the following:
3 Weighted strict pull-ups (35/25)
5 Calories skied
7 Deficit plate push-ups (2″ deficit)*
9 Calories biked
11 Front squats (115/78)
For score
*Partners alternate exercises throughout rounds. Must tag between exercises.
Each hand will be on a 2″ plate, and so will the feet. ONLY the chest is allowed to touch the ground each rep.
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Complete as many reps in 3-minutes of:
1-3-5-7-9….rep rounds of:
Power cleans (115/78)
Front squats
Lateral burpees over bar
…rest 2-minutes, then…
Complete as many reps in 4-minutes of:
1-2-3-4-5….rep rounds of:
Power cleans (135/93)
Front squats
Lateral burpees over bar
…rest 1-minute, then…
Complete as many reps in 5-minutes of:
1-1-2-2-3-3-4-4-5-5….rep rounds of:
Power cleans (155/103)
Front squats
Lateral burpees over bar
For scores*
*Score for each section (3 scores) and a total score
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WOD courtesy of CrossFit Mayhem
As many rounds and reps in 6-minutes of the following:
500m Row buy-in then….
In remaining time, AMRAP the following:
12 Single kettlebell deadlifts (53/35)
9 Russian kettlebell swings
6 Single kettlebell thrusters
For scores
(Score A is row time and score B is total reps completed)
…Rest 5:00 then…
21-15-9
Wall balls (20/14)@(10/9′)
Hang power snatches (95/63)
For time
(7:00 cap)
…Rest 5:00 then…
Every minute on the minute, perform the following:
0:50 Max pull-ups
0:50 Max alternating forward lunges
0:50 Max line facing burpees
2 Rounds for score
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*WODs courtesy of Festivus Games 2023, individual division
Conditioning:
Option 1:
Complete as many reps as possible in 25-minutes of:
500m Row
40 Abmat sit-ups
30 Dumbbell squats (50/35)
1200m Bike
20 Double unders
10 Strict pull-ups
For score
Option 2:
2023 CrossFit Games Open WOD 23.3 Strategy and Practice
Will be explained and coached at gym
Option 3:
2023 CrossFit Games Open WOD 23.3
Starting with a 6-minute time cap, complete as many reps as possible of:
5 Wall-walks
50 Double unders
15 Snatches (95/65)
5 Wall-walks
50 Double unders
12 Snatches (135/95)
If completed before the 6-minute cap, add 3-minutes and complete:
20 Strict handstand push-ups
50 Double unders
9 Snatches (185/125)
If completed before the 9-minute cap, add 3-minutes and complete:
20 Strict handstand push-ups
50 Double unders
6 Snatches (225/155)
For time (score is not completed)
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Conditioning:
Option 1:
As many rounds and reps as possible in 25 minutes of the following:
400m Run
30 Kettlebell swings (53/35)
20 Double-unders
200m Run
30′ Double dumbbell farmer carry walking lunges (50/35)
40 Single-unders
For score
Option 2:
2023 CrossFit Games Open WOD 23.2A
Complete as many rounds and reps as possible in 15 minutes of the following:
5 Burpee pull-ups*
10 Shuttle runs (25′) (1 rep=25′ out and 25′ back)
For score
*Add 5 burpee pull-ups each round
2023 CrossFit Games Open WOD 23.2B
Immediately following 23.2A, athletes will have 5 minutes to establish a
1-rep max thruster (from the floor)
For max load
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2023 CrossFit Games Open WOD 23.2A
Complete as many rounds and reps as possible in 15 minutes of the following:
5 Burpee pull-ups*
10 Shuttle runs (25′) (1 rep=25′ out and 25′ back)
For score
*Add 5 burpee pull-ups each round
2023 CrossFit Games Open WOD 23.2B
Immediately following 23.2A, athletes will have 5 minutes to establish a
1-rep max thruster (from the floor)
For max load
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Conditioning:
Option 1:
As many rounds and reps as possible in 20 minutes of the following:
25/20 Calories rowed
15 Kettlebell goblet squats (53/35)
25/20 Calories skied
15 GHD sit-ups
25/20 Calories biked
For score
Option 2:
2023 CrossFit Games Open WOD 23.2 Strategy and Practice
Will be explained and coached at gym
Option 3:
2023 CrossFit Games Open WOD 23.2A
Complete as many rounds and reps as possible in 15 minutes of the following:
5 Burpee pull-ups*
10 Shuttle runs (25′) (1 rep=25′ out and 25′ back)
For score
*Add 5 burpee pull-ups each round
2023 CrossFit Games Open WOD 23.2B
Immediately following 23.2A, athletes will have 5 minutes to establish a
1-rep max thruster (from the floor)
For max load
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Option 1:
Partner WOD, equal work required
As many rounds and reps as possible in 25-minutes of the following:
100 Calories biked
50 Calories skied
800m Run*
For score
Each completed round is 154 points (each 200m is 1 point)
*Partners must switch every 200m.
Option 2:
2023 CrossFit Games Open WOD 23.1
As many rounds and reps as possible in 14 minutes of the following:
60 Calories rowed
50 Toes-to-bar
40 Wall ball shots (20/14)@(10/9′)
30 Power cleans (135/95)
20 Ring muscle ups
For score
Age group, scaled, and foundations standards will be posted at gym
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2023 CrossFit Games Open WOD 23.1
As many rounds and reps as possible in 14 minutes of the following:
60 Calories rowed
50 Toes-to-bar
40 Wall ball shots (20/14)@(10/9′)
30 Power cleans (135/95)
20 Ring muscle ups
For score
Age group, scaled, and foundations standards will be posted at gym
Post results and experiences to comments
Option 1:
As many rounds and reps as possible in 25-minutes of the following:
40/32 Calories bike/ski*
30 Single-unders
20 Alternating dumbbell snatches (50/35)
10 Burpees
40/32 Calories ski/bike*
30 Double-unders
20 Alternating dumbbell snatches (50/35)
10 Burpees
For score
*Athlete will alternate between the bike and ski each time they go to a machine
Option 2:
2023 CrossFit Games Open WOD 23.1 Strategy and Practice
Will be explained and coached at gym
Option 3:
2023 CrossFit Games Open WOD 23.1
As many rounds and reps as possible in 14 minutes of the following:
60 Calories rowed
50 Toes-to-bar
40 Wall ball shots (20/14)@(10/9′)
30 Power cleans (135/95)
20 Ring muscle ups
For score
Age group, scaled, and foundations standards will be posted at gym
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12 Kettlebell swings (53/35)
12 Kettlebell goblet squats (53/35)
12 Single-arm kettlebell push press (6/side) (53/35)
1:00 Rest
4 Rounds for time
(10:00 cap)
…Rest until the clock reads 15:00 then…
As many reps as possible in 10-minutes of the following:
3 Wall walks
6 Chest-t0-bar pull-ups
For score
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Hero WOD, Partner WOD, equal work required
“Laura”
As many rounds and reps as possible in 21 minutes of the following:
30 Calories row/ski/bike*
20 Bar-over-burpees
10 Power cleans (155/103)
For score
*Partner teams can chose to row, bike, or ski
This workout is dedicated to Special Agent Laura Schwartzenberger, 43, who was killed while executing a search warrant related to a violent crime against children on February 2, 2021.
Schwartzenberger, who joined the FBI in 2005, was fatally shot by a suspected child pornographer in Sunrise, Florida.
Throughout her FBI career, Schwartzenberger supported a range of law enforcement activities, such as nabbing bank robbers, but her primary focus for the last seven years was pursuing those who perpetrated crimes against children.
A longtime CrossFit athlete, Schwartzenberger, along with her two sons, was a dedicated member of CrossFit Vice (Coral Springs, FL, USA). Affiliate owners Justin and Michelle Brown said Schwartzenberger was the “epitome of what every box wants in an athlete: encouraging, hard-working, coachable, and gritty.”
Schwartzenberger regularly attended Vice’s 5 a.m. classes, where she continuously inspired those around her.
“She never complained no matter how difficult the workout,” the Browns wrote in an email. “She simply showed up, got the work done, and lifted the energy of the class with her presence. Her smile could make the 5 a.m. class joyful and her laugh was infectious.”
Schwartzenberger is survived by her husband and two sons. She will be deeply missed by her CrossFit Vice community, her FBI colleagues, and many other friends and family members.
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As many reps as possible in 7 minutes of the following:
15/12 Calories rowed
50 Double-unders
15/12 Calories rowed
50 Double-unders
Max reps strict handstand push-ups in remaining time
…Rest 2 minutes then…
As many reps as possible in 7 minutes of the following:
15/12 Calories rowed
50 Double-unders
15/12 Calories rowed
50 Double-unders
Max reps bar muscle ups in remaining time
…Rest 2 minutes then…
As many reps as possible in 7 minutes of the following:
15/12 Calories rowed
50 Double-unders
15/12 Calories rowed
50 Double-unders
Max reps wall-walks in remaining time
For total score
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As many rounds and reps as possible in 15 minutes of the following:
15/12 Calories biked
25-ft Handstand walk
15 Kettlebell goblet squats (72/53)
10 GHD Sit-ups
For score
Back squat
3 @ 80% of 1-Rm
3 @ 80%
3 @ 85%
3 @ 85%
3 @ 90%
For quality
*reps do not have to be connected
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