South Tulsa's Premier CrossFit
Every 4:00, perform one round of:
21/16 Calories rowed
15 Burpees over rower
9 Alternating dumbbell squat snatches (50/35)
4 rounds for quality
Every minute on the minute perform…
1 Squat snatch at the following percentages
30-40-50-60-70-70-70-70-75-75-75-75%
For quality
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As many reps as possible in 2:00 of the following:
250m/200m Row
Max reps double dumbbell box step overs (2 x 50/35)(24/20″)
…Rest 0:30 then…
As many reps as possible in 2:00 of the following:
700m/500m Assault bike
Max reps devil presses (2 x 50/35)
…Rest 0:30 then…
As many reps as possible in 2:00 of the following:
250m/200m Ski
Max reps double dumbbell shoulder to overhead (2 x 50/35)
…Rest 0:30, then repeat…
4 Rounds for total score
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Partner WOD
Complete as many rounds and reps as possible in 20-minutes of:
10/8 Calories biked*
10/8 Calories rowed*
5 Shuttle runs together (25′ down & 25′ back = 1)
For Score
(M/M=50/rd, M/F=46/rd, F/F=42/rd)
*Partners work simultaneously. After each partner finishes their calories, the switch machines, and then perform calories on the other machine simultaneously while the other partner preforms their calories on the other machine. Once both partners have completed both machines, they perform 5 shuttle runs together. This completes one round.
Every minute on the minute for 4-minutes perform:
15 seconds dead hang directly into 5 strict pull-ups
…rest 1-minute, then…
Every minute on the minute for 3-minutes perform:
5 strict pull-ups directly into 15 seconds dead hang
For quality
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5 Tempo front squats*
(3 seconds down, 3 seconds pause, 1 second up)
5 sets* for quality
*55-60-70-70-70%
Every 3-minutes on the minute perform:
10 Front squats (135/93)*
25-ft Handstand walk
Max rep burpees until the 2:00 mark
Rest 1:00
5 rounds for score*
*No racks, must clean barbell from ground. Squat clean is allowed for first rep. Score is the total burpees completed.
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3-Person Team WODs
“DT-ish”
As many rounds and reps in 6-minutes of the following:
Athletes 1 & 2 synchronize the following:
12 Single kettlebell deadlifts (53/35)
9 Russian kettlebell swings
6 Single kettlebell thrusters
Athlete 3:
Row for calories
Athletes can switch out in any order they choose. Two athletes are always performing AMRAP.
For scores
(Score A is total reps completed, Score B is total meters rowed)
…Rest 5:00 then…
“The same, but different”
Athlete 1:
3 rounds of:
15 Wall balls (20/14)@(10/9′)
15 Hang power snatches (95/63)
…then…
Athlete 2:
21-15-9
Wall balls (20/14)@(10/9′)
Hang power snatches (95/63)
…then…
Athlete 3:
45 Wall balls (20/14)@(10/9′)
45 Hang power snatches (95/63)
For time
(15:00 cap)
…Rest 5:00 then…
“Gymnasty”
Every minute on the minute, perform the following:
0:50 Max pull-ups
0:50 Max alternating synchronized forward lunges
0:50 Max synchronized line facing burpees
3 Rounds for score
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*WODs courtesy of Festivus Games 2023, Intermediate team division
(Novice and Masters changes will be noted and used at the gym)
E2MOM for 10 Minutes:
12/9 Calories rowed
9 Sumo deadlift high pull (75/53)*
7 Front squats (75/53)*
5 Kettlebell swings (72/53)*
For score
*Score is highest round completed. Add one rep to each weighted exercise, after each successfully completed round.
Clean
1-rep max
For max load
Compare to Monday, 18 April 2022
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Every minute on the minute, complete the following:
Minute 1: 12 Alternating hang kettlebell snatches (53/35)
Minute 2: 4 Strict chest-to-bar pull-ups
Minute 3: 12/10 Calories biked
Minute 4: 4 Turkish get ups (2/side)
Minute 5: 12 Single-arm kettlebell thrusters (6/side)
3 Rounds for quality and completion
Back squat
2-4-6-8-10*
*Ascending reps AND weight
**In between sets, perform 5 seated box jumps
For quality and load
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As many rounds and reps in 6-minutes of the following:
500m Row buy-in then….
In remaining time, AMRAP the following:
12 Single kettlebell deadlifts (53/35)
9 Russian kettlebell swings
6 Single kettlebell thrusters
For scores
(Score A is row time and score B is total reps completed)
…Rest 5:00 then…
21-15-9
Wall balls (20/14)@(10/9′)
Hang power snatches (95/63)
For time
(7:00 cap)
…Rest 5:00 then…
Every minute on the minute, perform the following:
0:50 Max pull-ups
0:50 Max alternating forward lunges
0:50 Max line facing burpees
2 Rounds for score
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*WODs courtesy of Festivus Games 2023, individual division
Every minute on the minute, complete the following:
Minute 1: Max calories in 45-seconds*
Minute 2: Max box jump overs (30/24) in 45-seconds
Minute 3: Max GHD sit-ups/toes to bar in 45-seconds
Minute 4: Rest
7 Rounds for score
*row/bike/ski/row/bike/ski/row
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Single-unders
As a class, perform the following rep scheme unbroken…
1, 2, 3, 4, 5, 6, 7, 8, 9, 10…
For highest score
(7:00 time cap)
Every minute on the minute, perform:
Minute 1: 12/10 Calories rowed
Minute 2: 8 Double dumbbell front squats (2 x 50/35)
Minute 3: 12/10 Calories biked
Minute 4: 6 Double dumbbell push press
Minute 5: 12/10 Calories rowed
Minute 6: 4 Double dumbbell thrusters
Minute 7: 12/10 Calories biked
Minute 8: 2 Double dumbbell clusters
Minute 9 and 10: Rest
2 Rounds for quality of work
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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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Partner WOD
As many rounds and reps as possible in 5-minutes of…
12 Synchronized deadlifts (95/63)
9 Synchronized hang power cleans
6 Synchronized shoulder-to-overhead
For score
…Rest 5:00 then…
2 Rounds of 3-minute EMOM…
Minute 1: 0:50 Max pull-ups
Minute 2: 0:50 Synchronized alternating forward lunges (95/63)
Minute 3: 0:50 Synchronized bar-over-burpees
For score
…Rest 5:00 then…
24-18-12 rep rounds* of:
Wall balls (20/14)@(10/9′)
Hang power snatch (95/63)
For time
(7:00 cap)
*Equal work
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Partner WOD*
1:00 Max d-ball cleans (100/70)
1:oo Rest
1:00 Max kettlebell deadlifts (72/53)
1:oo Rest
1:00 Max ski for calories
1:oo Rest
2 Rounds for total score
*Each partner does 30 seconds of max reps each movement
Every two minutes on the minute, complete
1 Deadlift*
For heaviest load
*Athlete starts with 40% of their 1-rep max deadlift, for first 5 sets, add 10%.
After 80%, add 5% every two minutes until failure.
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Every 2:30 minutes, complete the following:
12 Shuttle runs
14 GHD Sit-ups
6 Rounds for total work time
…Rest 5:00 then…
Every 2:30 minutes, complete the following:
15 /12 Calories ski/row*
2 Rope climbs (13′)
6 Rounds for total work time
*Athlete must ski for 3 rounds and row for 3 rounds
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