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*
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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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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Option 1:
Partner WOD, equal work required
As many rounds and reps as possible in 25-minutes of the following:
100 Calories biked
50 Calories skied
800m Run*
For score
Each completed round is 154 points (each 200m is 1 point)
*Partners must switch every 200m.
Option 2:
2023 CrossFit Games Open WOD 23.1
As many rounds and reps as possible in 14 minutes of the following:
60 Calories rowed
50 Toes-to-bar
40 Wall ball shots (20/14)@(10/9′)
30 Power cleans (135/95)
20 Ring muscle ups
For score
Age group, scaled, and foundations standards will be posted at gym
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“Love is Blind”
Partner WOD
5000m “Blind” row*
For score of total meters and total time (including time to complete burpees)
(40:00 time cap)
*Rower monitors will be faced away from athletes. Partners switch as they would like, but no partner is allowed to look at the rower monitor at any time. When partner group believes they have reached 5000m they raise their hands. For every 10m +/- 5000m, partner group performs 1 synchro burpee. Burpees are done after row is complete.
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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Partner WOD
12 Shuttle runs (25′)*
24 Toes-2-bar
36 Handstand push-ups
48 Calories rowed/ski*
36 Box jumps (20″)
24 Clean & jerk (135/93)
12 Power snatch (135/93)
2 Rounds for time
*25′ equals 1. Teams will alternate between the row and ski each round (rd 1 row, rd 2 ski)
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10 Handstand shoulder taps*
1:30 Rest
4 Rounds for quality
*Advanced: handstand shoulder taps
Intermediate: handstand head taps
Beginner: Box handstand shoulder taps
Partner WOD, equal work required
As many rounds and reps as possible in 15 minutes of the following:
2-4-6-8-10…
Wall walks
8-16-24-32-40…
Calories biked
For score
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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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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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6:00 Minute Bike Test
For score
Compare to Wednesday, 27 July 2022
…Rest 10:00, partner up*, then…
30 Calories rowed
20 Calories skied
1:00 Rest
3 Rounds for time
*Equal work required
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“2023”
Partner WOD*
10 rounds of:
20 Calories row
23 Calories bike
For time
*Both partners can work simultaneously. However, each round must be completed before either partner moves on to next round. Calories can be broken up amongst the partners, and within the round as desired.
20-15-10-5 rep rounds of:
Toes-2-bar
Strict handstand push-up
For time
(15:00 cap)
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