South Tulsa's Premier CrossFit
12-9-6 (9-7-5)
Calories rowed
Calories biked
30 Double-unders
3 Rounds for time*
*3:00 Rest between rounds
(30:00 cap)
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30 Calories biked
20 Alternating DB snatches (50/35)
30 Calories rowed
20 Alternating DB hang clean and jerks (50/35)
30 Calories skied
20 Burpees over DB
3 rounds for time
(35:00 cap)
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40/32 Calories rowed
2:00 Rest*
40/32 Calories biked
2:00 Rest*
5 Rounds for time
(45:00 cap)
*During each rest, perform 8 D-ball cleans (100/70)
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Conditioning:
Option 1: Endurance
200m Run
250m Row
600m Bike
400m Run
500m Row
1200m Bike
600m Run
750m Row
1800m Bike
For time
(35:00 cap)
Option 2:
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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250m Row
25 Double-unders (must be unbroken for Rx)
25 Single-unders (must be unbroken for Rx)
5 Rounds for time
(13:00 cap)
10 Back squats @ 45-50% 1-Rm back squat
10 Dumbbell front rack good mornings at moderate weight
10 Double dumbbell box step ups at moderate weight
10 Double dumbbell seated calf raises at moderate weight
3 Rounds for quality
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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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“Love is Blind”
Partner WOD
5000m “Blind” row*
For score of total meters and total time (including time to complete burpees)
(40:00 time cap)
*Rower monitors will be faced away from athletes. Partners switch as they would like, but no partner is allowed to look at the rower monitor at any time. When partner group believes they have reached 5000m they raise their hands. For every 10m +/- 5000m, partner group performs 1 synchro burpee. Burpees are done after row is complete.
2 Rounds of:
1000m Row
2:00 Rest
Immediately into…
5 Rounds of:
500m Row
1:00 Rest
For total time
(35:00 cap)
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120/100 Calories biked*
For time
(20:00 cap)
*Every minute on the minute, perform 5 burpees over bar
Every minute on the minute, for 10 minutes, perform:
2 Rope climbs (13′)
For quality and footwork practice
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10/8 Calories skied
10/8 Calories biked
10/8 Calories rowed
2:00 Rest
8 Rounds for total time
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6:00 Minute Bike Test
For score
Compare to Wednesday, 27 July 2022
…Rest 10:00, partner up*, then…
30 Calories rowed
20 Calories skied
1:00 Rest
3 Rounds for time
*Equal work required
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In a 2:00 work, 1:00 rest pattern, complete the following in any order and partition as desired:
125/100 Calories biked
125/100 Calories skied
125/100 Calories rowed
For total time
(40:00 cap)
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“2023”
Partner WOD*
10 rounds of:
20 Calories row
23 Calories bike
For time
*Both partners can work simultaneously. However, each round must be completed before either partner moves on to next round. Calories can be broken up amongst the partners, and within the round as desired.
20-15-10-5 rep rounds of:
Toes-2-bar
Strict handstand push-up
For time
(15:00 cap)
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3:00 Max calories bike
3:00 Rest
3:00 Max 25-ft shuttle runs
3:00 Rest
3:00 Max calories row
3:00 Rest
2:00 Max calories bike
2:00 Rest
2:00 Max 25-ft shuttle runs
2:00 Rest
2:00 Max calories row
2:00 Rest
1:00 Max calories bike
1:00 Rest
1:00 Max 25-ft shuttle runs
1:00 Rest
1:00 Max calories row
For score*
*Score equals total bike calories + total row calories + total shuttle runs
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