South Tulsa's Premier CrossFit
21/17 Calories rowed
15 Kettlebell swings (53/35)
9 Plate facing burpees
3 Strict handstand push-ups
3 Rounds for time
(12:00 cap)
Bench Press
3-rep max
For load
Compare to Monday, 12 December 2022
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2 Bar muscle-ups
4 Burpees
6 Kettlebell swings (70/53)
8 Wall ball shots (20/14)@(10/9′)
7 Rounds for time
(14:00 cap)
5 Strict pull-ups
10 Ring rows
10 Double dumbbell hammer curls
1:30 Rest
3 Sets for quality
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Partner WOD*
10 Box Jumps (30/24″)
10 Deadlifts (185/123)
10 Shuttle runs 25-ft (down and back = 1)
Rest 1:00
10 rounds for time
(30:00 cap)
*Equal work on all exercises.
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Partner WOD, equal work required
500m Row
32 Single arm dumbbell thrusters (50/35)
18 Burpees over rower
For time
(5:00 cap)
…Rest 3:00 then…
20 Chest to bar pull-ups
30 Power snatches (95/63)
40 Wall ball shots (25/16)@(10/9′)
150 Double-unders
40 Wall ball shots (25/16)@(10/9′)
30 Power snatches (95/63)
20 Chest to bar pull-ups
For time
(14:00 cap)
Compare to Tuesday, 29 March 2022
…Rest 8:00, then…
Deadlift
7-rep max
For load
(10:00 cap)
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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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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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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
Partner WOD, alternating exercises
2 Rope climbs (13′)
4 Alternating dumbbell hang clean and jerk (70/50)
6 Plate facing burpees
8 Handstand push-ups
10 Toes-to-bar
10 Rounds for time
(30:00 cap)
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15/12 Calories biked
5 Bar muscle ups
15/12 Calories rowed
1:00 Rest
4 Rounds for total time
(18:00 cap)
10 Weighted push-ups*
2:00 Rest
4 Rounds for quality and max load
*Athlete performs push-ups with weight plate placed on back
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25 Shoulder-2-Overhead (95/63)
25-ft Handstand walk
25 Hang power cleans
50-ft Front rack walking lunges
…rest 5:00, then…
20 Shoulder-2-Overhead (115/78)
25-ft Handstand walk
20 Hang power cleans
50-ft Front rack walking lunges
…rest 5:00, then…
15 Shoulder-2-Overhead (135/93)
25-ft Handstand walk
15 Hang power cleans
50-ft Front rack walking lunges
For time
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Partner WOD
3:00 Sled drag for tonnage*
1:00 Rest
3:00 Bike for calories
1:00 Rest
3:00 Dumbbell snatches (50/35)
1:00 Rest
3:00 Row for calories
1:00 Rest
3:00 D-Ball cleans (100/70)
1:00 Rest
3:00 Ski for calories
1:00 Rest
2 rounds for score
*Each athlete chooses weight on sled. Partners do not have to use same weight. Score for tonnage is total weight on sled x by distance pulled in 5-ft sections.
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“Dominating starts NOW!”
Buy-in:
40/32 Calories Biked
…then, in an add and repeat style*, complete the following:
1 Squat Snatch (155/103)*
2 Strict Handstand Push-ups
3 Double Unders x10
4 Kettlebell Swings (97/62)
5 GHD Sit-ups
6 Wall-Ball Shots (25/16) @ (11/10’)
7 Chest-2-Bar Pull-ups
8 Alternating Pistols
9 Burpees-Over-Bar
10 Back Squats (205/133)*
…then, Sell-out:
500m Row
For Time
Compare to Friday, 31 December 2021
*Add and repeat follows this pattern: 1; 1,2; 1,2,30; 1,2,30,4; 1,2,30,4,5; and so on….
No racks for back squats. Must add weight to snatch bar, clean, and complete.
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25/20 Calorie bike
30 Front Rack Box Step Ups (75/53) (24/20”)
25/20 Calorie row
30 Back Rack Box Step Ups
25/20 Calorie ski
30 Front Rack Box Step Ups
For Time
(18:00 cap)
Low plank holds
0:30 Hold
0:30 Rest
0:30 Hold
0:30 Rest
0:45 Hold
0:45 Rest
0:45 Hold
0:45 Rest
Max hold
For max hold time on last set
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15 Push jerks ( 95/63)
12 Chest to bar pull-ups
9 Sumo deadlift high pulls (95/63)
5 Rounds for time
(13:00 cap)
Overhead squat
8 @ 25% 1RM
6 @ 35%
5 @ 45%
4 @ 55%
3 @ 65%
2 @ 75%
2 @ 80%
1 @ 85%
1 @ 85%
For quality
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