South Tulsa's Premier CrossFit
Every 5 minutes on the minute, complete the following:
12/10 Calories bike
8 Bar-over-burpees
4 Power cleans (205/143)
7 Rounds for total combined work time
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Every 4 minutes perform 1 set of:
20/16 Calorie row
20 Wall-ball shots (20/14)
50-ft Double dumbbell overhead walking lunges (2×50/35)
Rest remaining time
4 sets for completion
Pause* Front Squat
3 reps @ 65, 70, 70, 75, 75%
For quality
*3 second pause at the bottom
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Festivus Games Fall 2022 WOD 4
“Quad Killa”
With a partner, perform max calories on the Assault bike in 4:00
…rest 5:00, then…
Every minute on the minute, for 12 minutes, complete the following:
Odd: 3 Deadlifts ⇒ 2 Hang power cleans ⇒ 1 Shoulder to overhead (155/103)
Even: 8 Bar-over burpees
For completion and quality
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2022 Legends Masters Competition Online Qualifier WOD 22.6
Snatch Ladder
1 Snatch EMOM until failure*
Rx starts at (155/103)
Scaled starts at (75/53)
*Male athletes add 10# every minute, female athletes add 5# every minute. Athletes may have assistance in changing weight
**Specific age group starting loads will be posted at gym
For load
“Death by Clean’n Burpees”
Every minute on the minute perform 1 power clean* and 1 burpee-over-bar. After every two minutes, add 1 rep of each exercise, until failure to complete all reps within minute.
*Rx: (185/123)
55+ Rx: (155/103)
For score
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Push-ups
Every minute on the minute perform the specified* number of push-ups, adding one push-up each minute until failure
*Beginners start at 1, Intermediate starts at 5, Advance starts at 10
For quality
Partner WOD
1000m Row
For time
…then, immediately into…
2 rounds of:
30 Alternating dumbbell hang clean & jerk (50/35)
40 Toes-through-rings
50 Double unders
For total time
(post row time and total time)
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40 seconds of work, 20 seconds of rest:
Ski for calories
Max reps GHD sit-ups
Max reps alternating dumbbell clean & jerk (50/35)
Bike for calories
Max reps pull-ups
Max reps wall-ball shots (20/14) @ (10/9′)
Rest 2:20 between rounds
4 rounds for score
10 L-sit double dumbbell strict press
3 sets for quality and load
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“Shoulder Blaster”
10 Side lying shoulder flexion*
10 Side lying shoulder adduction*
10 Side lying external rotation*
2 sets/side
*Weight used is the same for all movements, all rounds. Suggested weight is between 1#-5# plate. Start lighter than you think. If you complete one set you may increase weight, but do not go over 5#. These exercises are designed to be light. Going too heavy can potentially cause injury.
Every 2:00 on the minute, for 10-minutes, complete the following:
5 Calories bike/ski erg
4 Bar facing burpees
3 Hang power snatches (115/73)
Max reps double-unders in remaining time
…Rest 2:00 then…
Every 2:00 on the minute, for 10-minutes, complete the following:
3 Hang power snatches (115/73)
4 Bar facing burpees
5 Calories rowed
Max reps box jump overs in remaining time (24/20″)
For score of max reps
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MPCF Fitness Challenge WOD and Board WOD
“Hotel 100”
100 Dumbbell Hang Squat Clean Thrusters (35’s/25’s)
For Time*
*Starting at minute 1, stop performing DBHSCT’s, and perform 5 burpees. Repeat this at the top of every minute until finished with the DBHSCT’s.
Compare to Wednesday, 24 July 2019
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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.
1-rep max Clean
For max load
Compare to Friday, 16 April 2021
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Every minute on the minute for 5 minutes perform:
6 Double dumbbell front squats (2x 50/35)
6 Dumbbell facing burpees
…Rest 2:00 then…
Every minute on the minute for 7 minutes perform:
3 Power cleans (135/93)
3 Bar muscle-ups
For completion
Every 2:00 on the minute perform:
1 Power clean ⇒ 1 Hang squat clean ⇒ 1 Jerk
Start at 40% of 1-RM clean and jerk, increase each set by 10%
5 Sets for quality
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Every minute on the minute for 8 minutes, perform:
Odd minutes: 15 GHD Sit-ups
Even minutes: 2 Rope climbs
For quality and completion
…rest 4-minutes, then…
Complete as many rounds and reps as possible in 8-minutes of:
12/10 Calories biked
10 Wall-ball shots (20/14) @ (10/9′)
8 Power Cleans (95/63)
10 Kettlebell swings (53/35)
12/10 Calories Rowed
For score
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Every minute on the minute, perform:
Minutes 1,4,7,10: 15 Toes-2-bar*
Minutes 2,5,8,11: 10 Power snatches (95/63)
Minutes 3,6,9,12: 30 Double unders
…rest 5:00, then…
Minutes 1,4,7,10: 4 Bar muscle-ups*
Minutes 2,5,8,11: 10 Thrusters (95/63)
Minutes 3,6,9,12: 30 Double unders
For quality and rep completion
*Scaled variations will be noted at the gym
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Every minute on the minute for 20 minutes:
1- 50-ft Sandbag drag (125/85)
2- 4 Bar muscle-ups
3- 5 Power cleans (155/103)
4- 15/12 Cal ski
5- Rest
Front Squat
11 @ 35% 1-RM
10 @ 45%
9 @ 55%
8 @ 65%
7 @ 75%
For quality of position
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Ring muscle-up
5 Ring dips into 0:15 ring support hold
0:30 Rest
5 False grip ring rows
0:30 Rest
3 Rounds for quality
Every 2 minutes on the minute, for 24 minutes, alternate between the following:
1: 1 Round of “Cindy”*
2: Max calories on rower/ski erg/bike**
For score of total calories
*1 round of “Cindy” is 5 pull-ups, 10 push-ups, and 15 squats
**Athlete must rotate each round between the rower, ski erg, and bike
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