South Tulsa's Premier CrossFit
Partner WOD*
As many rounds and reps as possible in 35-minutes of the following:
3 Weighted strict pull-ups (35/25)
5 Calories skied
7 Deficit plate push-ups (2″ deficit)*
9 Calories biked
11 Front squats (115/78)
For score
*Partners alternate exercises throughout rounds. Must tag between exercises.
Each hand will be on a 2″ plate, and so will the feet. ONLY the chest is allowed to touch the ground each rep.
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Partner WOD, equal work required
400m Run
40 Toes-to-bar
500m Ski
40 GHD sit-ups
1200m Bike
8 Wall walks
500m Row
4 Rope climbs (13′)
2 Rounds for time
(35:00 cap)
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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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1-2-3-4-5-6-7-8-9
Front squats (185/123)
Bar-facing-burpees
For time
(14:00 cap)
…Rest until minute 18:00 on the clock and then…
70 Double-unders
7 Bar muscle-ups
3 rounds for time
(12:00 cap)
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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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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
20/16 Calories row/bike/ski
50-ft Handstand walk
2:00 Rest
5 Rounds for total time
(20:00 cap)
Tempo Clean Deadlifts*
1 @ 80% 1-Rm Clean
1 @ 80%
1 @ 80%
1 @ 80%
1 @ 80%
For quality
*Athletes will take 10 seconds to perform a clean deadlift on the way up AND down.
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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
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Partner WOD
6 rounds* of:
12 Alternating dumbbell snatches (50/35)
4 Burpee pull-ups
…rest 1:00, then…
4 rounds of:
24 Alternating dumbbell snatches (50/35)
8 Burpee pull-ups
For time
6 Double dumbbell straddle seated press
9 Double dumbbell push press
12 Double dumbbell bench press
3 rounds for quality
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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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