South Tulsa's Premier CrossFit
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, 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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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)
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Single-unders
As a class, perform the following rep scheme unbroken…
1, 2, 3, 4, 5, 6, 7, 8, 9, 10…
For highest score
(7:00 time cap)
Every minute on the minute, perform:
Minute 1: 12/10 Calories rowed
Minute 2: 8 Double dumbbell front squats (2 x 50/35)
Minute 3: 12/10 Calories biked
Minute 4: 6 Double dumbbell push press
Minute 5: 12/10 Calories rowed
Minute 6: 4 Double dumbbell thrusters
Minute 7: 12/10 Calories biked
Minute 8: 2 Double dumbbell clusters
Minute 9 and 10: Rest
2 Rounds for quality of work
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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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As many reps as possible in 7 minutes of the following:
15/12 Calories rowed
50 Double-unders
15/12 Calories rowed
50 Double-unders
Max reps strict handstand push-ups in remaining time
…Rest 2 minutes then…
As many reps as possible in 7 minutes of the following:
15/12 Calories rowed
50 Double-unders
15/12 Calories rowed
50 Double-unders
Max reps bar muscle ups in remaining time
…Rest 2 minutes then…
As many reps as possible in 7 minutes of the following:
15/12 Calories rowed
50 Double-unders
15/12 Calories rowed
50 Double-unders
Max reps wall-walks in remaining time
For total score
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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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MPCF Board WOD
50 Pull-ups
For time
3 sets of:
8-6-4 Devil Presses (2×50/35)*
Rest 2:00 between sets
For time
(20:00 cap)
*After each round of Devil Presses, perform 40 double unders
WOD flows as follows:
8 DP, 40 du, 6 DP, 40 du, 4 DP, 40 du, rest 2:00…now repeat this two more times
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120/100 Calories biked*
For time
(20:00 cap)
*Every minute on the minute, perform 5 burpees over bar
Every minute on the minute, for 10 minutes, perform:
2 Rope climbs (13′)
For quality and footwork practice
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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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MPCF Board WOD
“Fran”
21-15-9 rep rounds of:
Thrusters (95/63)
Pull-ups
For Time
Compare to Wednesday, 28 July 2021
0:20 Hollow Hold into 10 Hollow Rocks
0:30 Rest
0:20 Arch Hold into 10 Arch Rocks
1:00 Rest
5 Sets for quality
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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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“MLK Day”
63 Cleans (95/63)
64 Wall ball shots (20/14)@(10/9′)
64 Pull-ups
65 Kettlebell swings (53/35)
68 Front squats (95/63)
For time
Compare to Monday, 17 January 2022
This “MLK Day” Tribute/Memorial WOD is dedicated to Dr. Martin Luther King, Jr. who became a prominent leader of the Civil Rights Movement in the United States. He was assassinated on April 4, 1968. His birthday (January 15, 1929) is celebrated as a national holiday in the US, on the third Monday of January.
The significance of the rep scheme is as follows: cleans represents the year, 1963, when MLK delivered his famous “I have a dream” speech. The number of wall ball shots represents the year when King won the 1964 Nobel Peace Prize. 1964 is also the year the landmark civil rights voting act passed in the US. In 1965 King delivered his “How long, not long” speech at the Selma to Montgomery marches. Finally, the front squats represent the year, 1968, when he was assassinated.
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