South Tulsa's Premier CrossFit
400m Run
8 Bar muscle-ups
16 Alternating dumbbell snatches (70/50)
3 Rounds for time
WOD inspired by the 2023 CrossFit Games “Helena”
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Partner WOD, equal work required
30 Calories skied
30 Front squats (155/103)
20 Calories skied
20 Front squats (155/103)
For time
(7:00 cap)
Rest 7-minutes and then…
Partner WOD, partners alternate exercises
21 Box jump overs (24/20)
15 Calories rowed
9 Burpee box jump overs
21 Box jump overs
15 Calories rowed
9 Burpee box jump overs
For time
Rest until the 7-minute mark and then…
9 Burpee box jump overs
15 Calories rowed
21 Box jump overs
9 Burpee box jump overs
15 Calories rowed
21 Box jump overs
For time
(7:00 cap)
WODs inspired by 2023 CrossFit Games “Test 5” and “Test 8”
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10 Tire flips (325/210)
25 Chest-to-bar pull-ups
50 Toes-to-bar
100 Wall-ball shots (20/14) @ (10/9′)
50 Toes-to-bar
25 Chest-to-bar pull-ups
10 Tire flips
For time
(25:00)*
WOD inspired by the 2023 CrossFit Games “Test 2”
*Games athletes had a 18-minute cap, and did Pig flips @ (510/385) instead of tire flips
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2022 CrossFit Games Open WOD 22.1
As many rounds and reps as possible in 15 minutes of the following:
3 Wall-walks
12 Alternating dumbbell snatches (50/35)
15 Box jump overs (24/20″)
For score
Compare to Saturday, 26 February 2022 or Monday, 28 February 2022
*For scaling and masters standards click here
Pause* Back Squats
3-3-3-3-3
For load
*3-second pause in the lowest position you can get in without losing tension
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2023 CrossFit Games Age Group Quarterfinals WOD 4 (15.5 Repeat)
27-21-15-9 rep rounds of:
Row calories
Thrusters (95/65)
For time
Compare to Monday, 24 January 2022
15.5 Compare to Saturday, 28 March 2015
Deadlifts
7-7-7-7
For max load
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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)
Post results and experiences to comments
Conditioning:
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)
Post results and experiences to comments
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)
Post results and experiences to comments
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
Post results and experiences to comments
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
Post results and experiences to comments
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
Post results and experiences to comments
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
Post results and experiences to comments
