South Tulsa's Premier CrossFit
Partner WOD
Buy-in:
4 x 250m Row Sprints
For Time
…rest 2:00, then…
2 Rounds of…
20 Chest-2-Bar Pull-ups
30 Box Jumps (30/24″)
40 Single-arm dumbbell thrusters (50/35)
30 Toes-to-bar
20 Front Squats (135/93)
…rest 2:00, then…
Sell-out:
4 x 600m Bike sprints
For Time
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Partner WOD*
0:30 on, 0:30 off* x 4
1:00 on, 1:00 off* x 3
2:00 on, 2:00 off* x 2
1:00 on, 1:00 off* x 3
0:30 on, 0:30 off* x 4
Rest 2:00
1:00* ALL OUT!
For total calories
*Instructions:
Team can chose any machine: Rower, Bike, or Ski; but must remain on same machine for the entirety of WOD.
On all sets, while one partner works, the other partner rest. Example: 3-2-1- Go! Partner A works for 0:30, B stands ready. At the 0:30 mark, partner B gets to work while A rest. The team would repeat this until both partners have performed four, 0:30 intervals each. Team then moves directly into the 1:00 rounds, then the 2:00 rounds, and then back down. At the end, the team will rest 2:00 from the end of B’s last interval. Then they both will perform one 0:30 interval each, ALL OUT!
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Shoulder Press
5 Shoulder press* + 10 double dumbbell push press*
5 Shoulder press + 8 double dumbbell push press*
5 Shoulder press + 6 double dumbbell push press*
5 Shoulder press + 4 double dumbbell push press*
5 Shoulder press + 2 double dumbbell push press*
For quality
*All sets of shoulder press are at the same load (75-80% of 1-RM SP).
*Increase DB load each set.
Partner WOD
15/12 Cal bike
15 Toes-to-bar
50-ft Farmers carry (2×70/50)
4 rounds* for time
(8:00 cap)
*Alternate exercises
…rest 5:00, then…
15/12 Cal row
10 Burpees-over-rower
15 Alternating dumbbell snatches (50/35)
4 rounds* for time
(11:00 cap)
*Alternate rounds
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Partner WOD, equal work required:
1-2-3-2-1 minutes*
Ski for max calories
Bike for max calories
Row for max calories
For score
*Rest 1:00 between each machine. Partners must change every 0:30 each machine.
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Partner WOD
Buy-in:
In 6-minutes perform run for time and rest:
800m run (together)
…then…
Complete as many alternating rounds as possible in 10-minutes of:
3 Bar muscle-ups
6 Toes-to-bar
12 Wall-ball shots (20/14) @ (10/9′)
Perform 1 complex every 90 seconds of:
Clean & Jerk ⇒ Hang Clean & Jerk
Start at 30% of your C & J, increase by 10% until failure
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Partner WOD
Buy-in:
In 6-minutes perform run for time and rest:
800m run (together)
…then…
Complete as many alternating rounds as possible in 10-minutes of:
3 Bar muscle-ups
6 Toes-to-bar
12 Wall-ball shots (20/14) @ (10/9′)
Perform 1 complex every 90 seconds of:
Clean & Jerk ⇒ Hang Clean & Jerk
Start at 30% of your C & J, increase by 10% until failure
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Partner WOD*
400m Ski
20 Wall-walks
30 Hang power cleans (95/63)
1000m Row
40 Toes-to-bar
50 Burpees-over-bar
200 Double unders
60 Kettlebell swings (53/35)
60 Sit-ups
2000m Bike
50m Plate overhead walking lunges (45/35)
40 Pull-ups
1000m Row
30 Hang power snatches (95/63)
20 Devil presses (2×50/35)
400m Ski
For time
(40:00 cap)
*All movements require equal work
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Partner WOD, equal work
3000m Bike
…immediately into…
6 Rounds (partners alternate rounds) of:
12 Deadlifts (155/103)
9 Hang power cleans
6 Shoulder-to-overhead
…then
2000m Row
…immediately into…
4 Rounds (partners alternate rounds) of:
12 Deadlifts (155/103)
9 Hang power cleans
6 Shoulder-to-overhead
…finally sell-out with…
100 Double-unders
For time
(30:00 cap)
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Murph Prep (Partner Style)
Run 800m*
…then with alternating rounds, perform…
10 rounds* of:
5 Pull-up
10 Push-ups
15 Squats
…then….
Run 800m*
…then with alternating exercises, perform…
10 rounds* of:
5 Pull-up
10 Push-ups
15 Squats
…then….
Run 800m*
For time
(40:00 cap)
*Instructions/Options:
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0:30 Wall-facing handstand hold (nose and toes)
0:30 Rest
0:30 Hollow hold
0:30 Rest
5 Sets for quality
Partner WOD
As many reps as possible in 3:00 of the following:
75 Double-unders (each partner, at the same time)
50′ Handstand walk (each partner, at the same time)
Max reps deadlifts* (275/183) (approximate equal work, one working at a time)
*Repeat AMRAP until you reach 75 deadlifts
1:00 Rest between rounds
For time
(19:00 cap, 5 rounds)
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Partner WOD, equal work required
60 Front squats (135/93)
20 Wall walks
48 Front squats
16 Wall walks
36 Front squats
12 Wall walks
24 Front squat
8 Wall walks
12 Front squats
4 Wall walks
For time
(30:00 cap)
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10/8 Calories biked
6 Power Snatches (75/53)
4 T-Push ups
10/8 Calories Rowed
6 GHD sit-ups
4 Shoulder Press (75/53)
2 rounds for time
(7:00 cap)
Snatch
1-rep max
Compare to Monday, 13 June 2022
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Partner WOD, equal work required
60 Calories biked
20 Strict handstand push-ups
60 Calories rowed
30 Dumbbell snatches (70/50)
60 Calories skied
40 Burpee box jump overs (24/20)
2 Rounds for time
(30:00 time cap)
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Partner WOD
Complete as many rounds and reps as possible in 7 minutes of:
2 Handstand Push-ups
4 Chest-2-Bar Pull-ups
6 Burpees
8 V-ups
10/8 Calories biked
For Score
Hang Power Clean
1-Rep max
For max load
Compare to Monday, 27 June 2022
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