South Tulsa's Premier CrossFit
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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Partner WOD*, partners alternate exercises
5 Shuttle runs (25′ down and back = 1)
10 GHD sit-ups
50-ft Front rack lunges (2×50/35)
5 Devil’s press (2×50/35)
10 Box jumps (24/20″)
100-ft Farmers carry (2×50/35)
15/12 Calories rowed
10 rounds for time
(35:00 cap)
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2 Rounds of:
9 Deadlifts (275/183)
6 Strict handstand push-ups
…Rest 3 minutes and then…
2 Rounds of:
15 Deadlifts (225/153)
50′ Handstand walk
…Rest 3 minutes and then…
2 Rounds of:
21 Deadlifts (185/123)
15 Handstand push-ups
For time
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3-Person Team WOD, equal work required
Buy in:
As many reps as possible in 3 minutes of:
Rope climbs (13′)
For score
…Rest 2:00 minutes and then…
As many rounds and reps as possible in 21-minutes of the following:
18 Devil presses (2 x 50/35)
36 Wall balls (20/14) @ (10/9′)
18 Power cleans (155/103)
For score
…Rest 2:00 minutes and then…
Sell out:
3:00 Max calories biked
For score
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4 Bar muscle-ups
20 Double unders
8 Strict handstand push-ups
20 Double unders
12 GHD sit-ups
20 Double unders
4 rounds for time
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“Dominating starts NOW!”
Buy-in:
40/32 Calories Biked
…then, in an add and repeat style*, complete the following:
1 Squat Snatch (155/103)*
2 Strict Handstand Push-ups
3 Double Unders x10
4 Kettlebell Swings (97/62)
5 GHD Sit-ups
6 Wall-Ball Shots (25/16) @ (11/10’)
7 Chest-2-Bar Pull-ups
8 Alternating Pistols
9 Burpees-Over-Bar
10 Back Squats (205/133)*
…then, Sell-out:
500m Row
For Time
Compare to Monday, 02 January 2023
*Add and repeat follows this pattern: 1; 1,2; 1,2,30; 1,2,30,4; 1,2,30,4,5; and so on….
No racks for back squats. Must add weight to snatch bar, clean, and complete.
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4-person Team* WOD
“Last jubilee of 2023!”
Complete as many reps as possible in 5-minutes* of:
Max reps double unders
…rest 2:00, then…
12-minutes of max calories*
…rest 2:00, then…
Complete as many reps as possible in 5-minutes* of:
Crossover single unders
…rest 2:00, then…
12-minutes of max calories*
…rest 2:00, then…
Complete the remaining reps* with:
Single unders
For time
*The total of the calories and reps need to equal 2023. Two teammates are working at a time. Athletes can choose their machine, and may switch at any time.
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Complete as many reps as possible in 2-minutes of:
4 Bar muscle-ups
8 Alternating DB box step-ups (2×50/35) @ (24/20″)
Max rep squat cleans in remaining time (185/123)
5 sets for score*
*Rest 2:00 between sets
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“12 Days of Christmas”
1 Clean & Jerk (135/93)
2 Pistols
3 Burpees
4 Back Extensions
5 Ring Dips
6 Deadlifts (135/93)
7 Toes-2-Bar
8 Pull-ups
9 Box Jumps (30/24″)
10 Kettlebell Swings (53/35)
11 Handstand Push-ups
12 Row 1200m
For Time*
Compare to Saturday, 24 December 2022
*The WOD is performed like the song is sung. Pistols are 1 each leg, each time.
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