South Tulsa's Premier CrossFit
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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20 Wall-ball shots (20/14)@(10/9′)
15 Wall-ball sit-ups* (20/14)
2 Rounds
…Rest 1:00 then…
12 Wall-ball shots
7 Wall-ball sit-ups
3 Rounds
…Rest 1:00 then…
8 Wall-ball shots
5 Wall-ball sit-ups
4 Rounds
For total time
(15:00 cap)
*Wall-ball sit-up is performed with athlete lying feet together in the butterfly position, abmat on lower back. Wall-ball touches the mat above head and then athlete sits up with wall-ball and touches the mat with the wall-ball in front of feet.
Jerk (push or split)
4 @ 45%
4 @ 60%
3 @ 70%
3 @ 70%
2 @ 75%
2 @ 75%
For quality
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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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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*
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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1200-1330
Unlimited members may use Open Gym to work on any extra skills, strength, or conditioning of their choosing.
All other members may use Open Gym to make up a missed programmed WOD.
1730-1900
MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic and power lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*. A wide variety of accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your lifts, this class is for you!
*Separately scheduled private lessons are available to teach these lifts if knowledge and/or application is lacking.
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Complete as many reps in 3-minutes of:
1-3-5-7-9….rep rounds of:
Power cleans (115/78)
Front squats
Lateral burpees over bar
…rest 2-minutes, then…
Complete as many reps in 4-minutes of:
1-2-3-4-5….rep rounds of:
Power cleans (135/93)
Front squats
Lateral burpees over bar
…rest 1-minute, then…
Complete as many reps in 5-minutes of:
1-1-2-2-3-3-4-4-5-5….rep rounds of:
Power cleans (155/103)
Front squats
Lateral burpees over bar
For scores*
*Score for each section (3 scores) and a total score
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WOD courtesy of CrossFit Mayhem
30 Calories biked
20 Alternating DB snatches (50/35)
30 Calories rowed
20 Alternating DB hang clean and jerks (50/35)
30 Calories skied
20 Burpees over DB
3 rounds for time
(35:00 cap)
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3 rounds of:
8 Overhead squats (115/80)
24 Pull-ups
For time
(7:00 cap)
…rest until clock says 10:00, then…
3 rounds of:
8 Power snatches (115/80)
24 Wall-ball shots (20/14) @ (10/9′)
For time
(24:00 cap total time)
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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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30/24 Calories*
20 Unbroken thrusters (65/45)
10 Strict pull-ups
6 rounds for time
*Round order: row/bike/ski/row/bike/ski
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40/32 Calories rowed
2:00 Rest*
40/32 Calories biked
2:00 Rest*
5 Rounds for time
(45:00 cap)
*During each rest, perform 8 D-ball cleans (100/70)
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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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