South Tulsa's Premier CrossFit
Partner WOD (equal work)
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
5 Rounds for time
(35:00 cap)
Post results and experiences to comments
2024 CrossFit Games Quarterfinals WOD 4
With a continually running clock, complete as many reps as possible in 10 minutes of:
10 clean and jerks (135/83)
…Rest 1 minute…
10 clean and jerks (185/123)
…Rest 1 minute…
10 clean and jerks (225/153)
…Rest 1 minute…
Max-reps clean and jerks in time remaining (245/163)
For score
400m Run
25/20 Cal ski
25/20 Cal bike
25/20 Cal row
2 Rounds for time
(16:00 cap)
Post results and experiences to comments
2024 CrossFit Games Quarterfinals WOD 3
3 rounds of:
10 Handstand push-ups
20 Toes-to-bar
…then without rest…
2 rounds of:
10 Strict handstand push-ups
5 Rope climbs (15′)
…then without rest…
1 round of:
10 Chest-to-wall handstand push-ups
20 Ring muscle-ups
For time
(15:00 cap)
12 Single Leg Kettlebell Crossover Deadlifts (6/6)
2:00 Rest
3 Sets for quality
*Weight each set can be increased based on feel or the same weight throughout all sets
Post results and experiences to comments
As many rounds and reps as possible in 15-minutes, of the following:
15 Calories rowed
10 Double dumbbell thrusters (2 x 50/35)
50 Single-unders
10 Burpee box jump overs (24/20″)
15 Calories biked
For score
(100 points per round)
Thruster
Warm up to 65%, and then do this on an E2MOM clock:
5 @ 65% of 1-Rm thruster
5 @ 70%
3 @ 75%
2 @ 80%
1 @ 85%
1 @ 90%
For quality
Post results and experiences to comments
Partner WOD
200m Run (together)
4 Rounds of “Cindy” (alternate rounds)
400m Run (together)
8 Rounds of “Cindy” (alternate rounds)
600m Run (together)
12 Rounds of “Cindy” (alternate rounds)
For time
(35:00 cap)
“Cindy”= 5 pull-ups, 10 push-ups, 15 air squats
Post results and experiences to comments
0:45 Max calories rowed
0:30 Rest/transition
0:45 Max kettlebell swings (53/35)
0:30 Rest/transition
0:45 Max d-ball cleans (100/70)
0:30 Rest/transition
0:45 Max wall walks
0:30 Rest/transition
2 Rounds for score
Deadlift (on an E2MOM clock)
7 @ 35% of 1-Rm deadlift
6 @ 45%
5 @ 55%
5 @ 65%
3 @ 75%
1 @ 80%
1 @ 85%
1 @ 90%
For quality
Post results and experiences to comments
1:00 Row sprint for calories
1:00 Low plank hold
1:00 Rest
1:00 Bike sprint for calories
1:00 Hollow hold
1:00 Rest
1:00 Ski sprint for calories
1:00 Handstand hold with back against wall
1:00 Rest
4 Rounds for total calories
Compare to Friday, 04 November 2022
Post results and experiences to comments
MPCF Board WOD
“Kelly”
Run 400m
30 Box Jumps (24/20″)
30 Wall-Ball Shots (20/14) @ (10/9′)
5 rounds for time
Compare to Friday, 30 November 2018
Post results and experiences to comments
Partner WOD (equal work on each movement)
As many rounds and reps as possible in 8-minutes of:
20 Alternating dumbbell hang clean and jerk (50/35)
10 Bar muscle-ups
…Rest 3 minutes and then…
As many rounds and reps as possible in 8-minutes of:
20 Double dumbbell shoulder to overhead (2 x 50/35)
20 Chest-to-bar pull-ups
…Rest 3 minutes and then…
As many rounds and reps as possible in 8-minutes of:
20 Devil presses (2 x 50/35)
30 Toes-to-bar
For scores
Posts results and experiences to comments
250m Row
10 D-ball cleans (100/70)
25-ft Single-arm dumbbell overhead walking lunge (left) (70/50)
10 Burpee pull-ups
25-ft Single arm dumbbell overhead walking lunge (right) (70/50)
2 Rounds for time
(10:00 cap)
Pause* Snatch
On an EMOM clock:
1 @ 70% of 1-Rm snatch
1 @ 70%
1 @ 70%
1 @ 70%
1 @ 70%
1 @ 75%
1 @ 75%
1 @ 75%
1 @ 75%
1 @ 75%
1 @ 80%
1 @ 80%
1 @ 80%
1 @ 80%
1 @ 80%
For quality and technique work
*Pause for 2-seconds in receiving position
Posts results and experiences to comments
Partner WOD
10 Rounds, partners alternate rounds, of:
2 Bar muscle-ups
3 Shoulder to overhead (125/83)
4 Bar over burpees
…Rest 2:00, change load, then with equal work…
50 Wall ball shots (20/14)@(10/9′)
40 GHD Sit-ups
30 Box jumps (30/24)
20 Power cleans (185/123)
…Rest 2:00, change load, then with alternating rounds…
10 Rounds, partners alternate rounds, of:
2 Bar muscle-ups
3 Shoulder to overhead (125/83)
4 Bar over burpees
For time
Post results and experiences to comments
800m Run
15 Pull-ups
1000m Row
20 Push-ups
2400m Bike
30 Squats
3 Rounds for time
(45:00 cap)
Post results and experiences to comments
3 Rounds of:
10 Deadlifts (185/123)
50-ft Handstand walk
For time
..Rest 4-minutes and then…
3 Rounds of:
8 Deadlifts (225/153)
5 Strict handstand push-ups
For time
..Rest 4-minutes and then…
3 Rounds of:
6 Deadlifts (275/183)
5 Wall-walks
For time
Post results and experiences to comments
3 rounds of:
6 Strict pull-ups
10 Box jumps (30/24″)
…rest 2:00, then…
2 rounds of:
9 Strict pull-ups
18 Box overs (30/24”)
…rest 2:00, then…
1 round of:
12 Strict pull-ups
24 Box overs (24/20″)
For time
27-24-21-18
Calories rowed
Rest 1:1 between rounds
For time
Post results and experiences to comments
