South Tulsa's Premier CrossFit
Partner WOD, equal work
20 Bar muscle-ups
40 Calories biked
50 Toes to bar
200-ft D-ball bear hug carry (100/70)
2 Rounds for time
(25:00 cap)
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“The Ghost”
1:00 Max calories rowed
1:00 Max burpees
1:00 Max double-unders
1:00 Rest
6 Rounds for total score
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For max reps, 1-minute work at each station, 1-minute transition:
Rope climbs (13-ft)
D-ball cleans (100/70)
Overhead squats (125/83)
Calories rowed
Double dumbbell shoulder to overhead (2 x 50/35)
2:00 Rest
3 Rounds for total reps
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0:30 Hollow hold
0:30 Rest
0:30 Side plank hold (right)
0:30 Rest
0:30 Side plank hold (left)
0:30 Rest
3 Rounds for quality
Partner WOD
As many rounds and reps as possible in 15 minutes of the following:
10 Shuttle runs (each partner, done at the same time) (25-ft down and back = 1 rep)
10 Synchro deadlifts* (205/143)
10 Wall-walks (equal work required, each partner does 5 reps, split as desired)
For score
(30 points per round)**
*Synchro is at the top of the deadlift only
**Each 50-ft is 1 point
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As many rounds and reps as possible in 12-minutes of the following:
20/16 Calories rowed
25-ft Double dumbbell front rack lunges (2 x 50/35)
20/16 Calories biked/skied
25-ft Double dumbbell front rack lunges
For score
(50/42 points per round. Each 5-ft of lunges worth 1-point)
Deadlift (on an E2MOM clock)
5 @ 40% 1-Rm deadlift
4 @ 50%
3 @ 60%
3 @ 70%
5 @ 80%
5 @ 80%
5 @ 80%
For quality
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“Death-By” Push-ups
Start with 2 push-ups, every minute on the minute, add 2 push-ups until failure*
(10:00 cap)
For completion and quality
*Once athlete reaches failure, continue out the 10 minute EMOM using the last successful push-up number. For example, if athlete is successful through minute 6 (12 push-ups) but fails on minute 7 (14 push-ups), then athlete will continue doing 12 push-ups every minute on the minute for the rest of the workout.
15/12 Calories skied
40 Crossover single-unders
15/12 Calories rowed
30 Box jump overs (24/20″)
15/12 Calories biked
60 Double unders
2 Rounds for time
(20:00 cap)
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This British Tribute WOD is dedicated to all the RLC EOD operators who expended their 9 lives and paid the ultimate sacrifice in Afghanistan. Among them they defused 100’s of explosive devices, saving countless lives. Gaz O’Donnel G.M., Dan Shepherd G.C., Oz Schmid G.C., Dan Read Q.G.M., Brett Linley G.M., Lisa Head. The RLC EOD left Afghanistan on the 26 October 2014.
Felix is the unofficial mascot of British Army counter-terrorism bomb disposal. Cats have always been associated with luck, possibly due to their ‘righting reflex’ – an innate ability to always land on their feet. Felix (Latin for ‘happy’ or ‘lucky’) was the name given to the popular cartoon cat created by Otto Messmer in early 1900s America. He was a cheerful, thoughtful character who never failed to survive mayhem unscathed. These are traits much coveted by bomb disposal personnel and many bomb squads worldwide adopted Messmer’s ‘Felix the Cat’ as their symbol. There have even been some conventional munitions named after him.
Hero WOD
“Felix the cat”
9 Burpees
9 Box jumps (24/20″)
9 Pull-ups
9 Thrusters (85/53)
9 Toes-2-bar
6 rounds for time*
*If you have a vest (20/14), wear it.
Compare to Monday, 12 August 2019
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As many rounds and reps as possible in 20-minutes of the following:
1000m Bike or 400m ski
50-ft Single-arm dumbbell overhead walking lunge (right) (50/35)
20 Toes to bar
50-ft Single-arm dumbbell overhead walking lunge (left) (50/35)
20 Lateral burpees over dumbbell
20 Alternating dumbbell snatches (50/35)
For score
*Every 10m is a rep on machines. Every 5-ft is a rep on the lunges.
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On a 3-minute clock, perform:
250/200m Row
20 Box jump overs (24/20″)
Max reps squats* in remaining time (115/78)
5 Rounds for score, rest 3:00 between rounds
*Odd sets perform overhead squats, even sets perform front squats
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Partner WOD, equal work
Every minute on the minute, perform the following:
Minute 1: Partner A: Max reps kettlebell swings (70/53)
Minute 2: Partner B: Max reps kettlebell swings (70/53)
Minute 3: Partner A: Max distance single-arm suitcase carry each side* (70/53)
Minute 4: Partner B: Max distance single-arm suitcase carry each side* (70/53)
Minute 5: Partner A: 1 Round of strict “Partial Cindy”**
Minute 6: Partner B: 1 Round of strict “Partial Cindy”**
Minute 7: Partner A: Max reps GHD sit-ups
Minute 8: Partner B: Max reps GHD sit-ups
Minute 9: Partner A: Max calories biked
Minute 10: Partner B: Max calories biked
3 Rounds for score
*Athlete must switch arms every 50 ft
**Strict “Partial Cindy” is 3 strict pull-ups, 6 push-ups, 9 squats
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10 Toes to bar
25-ft Handstand walk
10 Ground to overhead* (95/63)
Rest 2:00
8 rounds for time
*Rounds 1-4 = Power snatch, rounds 5-8 = Power clean & jerk
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Partner WOD*
12 Rope climbs (13′)
24 Alternating single-arm dumbbell hang clean & jerk (50/35)
36 Calories rowed
…rest 2:00, then…
14 Strict handstand push-ups
28 Chest-to-bar
42 Calories biked
…rest 2:00, then…
16 Bar muscle-ups
32 Single-arm dumbbell overhead squats (50/35)
48 Calories rowed
For time
*Equal work, with one working at a time
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1:00 Max calories bike
Rest 0:30
1:00 Max Burpee box jump overs (24/20″)
Rest 0:30
2 rounds for score
…Rest 2:00, then…
1:00 Max calories ski or row
Rest 0:30
1:00 Max shuttle runs (25′ = 1)
Rest 0:30
2 rounds for score
…Rest 2:00, now repeat…
For scores*
*Athletes will post 4 scores. Score for each segment is calories + reps.
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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, January 16 2023
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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