South Tulsa's Premier CrossFit
In a 2:30 window, complete the following
10 Power snatches (95/63)
50 Double-unders or 120 Single-unders
Max calories biked in the remaining time
Rest 7:30
4 Rounds for score
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800/700m Ski
2400/2100m Bike
800/700m Row
Rest 3:00
2 rounds for total sprint time
Alternating Pistols
Advanced – 36 for time*
Intermediate – 30 for quality*
Beginner – 24 for quality*
*Appropriate levels:
Advanced able to do 10 unbroken relatively easy.
Intermediate able to do pistols, but not repeatedly.
Beginners should use the toughest progression they are able to do successfully.
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Partner WOD, partners alternate exercises
As many rounds and reps as possible in 20 minutes of:
2 Bar muscle-ups
15/12 Calories bike
6 Devil presses (2×50/35)
200m Run
6 Tire flips (210/180)
For score
…rest 2:00,then…
3:00 Max calorie partner row
For score
Compare to Saturday, 10 September 2022
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200m Run
10 Alternating dumbbell squat snatches (50/35)
50-ft Double overhead dumbbell carry (2 x 50/35)
4 Rounds for time
(12:00 cap)
Snatch technique work
3 @ 55% of 1-rm snatch
2 @ 60%
1 @ 65%
3 @ 55%
2 @ 60%
1 @ 65%
1 @ 70%
1 @ 70%
For quality
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Complete as many reps as possible in 2-minutes of:
6 Power snatches (135/93)
6 Overhead squats
Max rep burpee pull-ups in the remaining time
5 sets for score
Rest 2:00 between rounds
Bench Press
5 @ 65%
4 @ 70%
3 @ 75%
2 @ 80%
1 @ 85%
1 @ 90%
1 @ 95%
For quality
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2023 Midwest Fall Classic Partner WOD 2
“Oh Yeah”
400-ft Farmer carry (2x 70/53)
10 Box jump-overs (30/24″)
5 Bar muscle-ups
300-ft Suitcase lunges (2x 70/53)
10 Box jump-overs
5 Bar muscle-ups
200-ft Front rack lunges (2x 70/53)
10 Box jump-overs
5 Bar muscle-ups
100-ft Handstand walking
10 Box jump-overs
5 Bar muscle-ups
For time
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Partner WOD
16 rounds, alternating rounds of:
1 Bar muscle-up
2 Deadlift (315/213)
3 Handstand push-ups
For time
(15:00 cap)
…then at the 18-minute mark, perform…
8 rounds, alternating exercises
1 Power clean (205/133)
10 Push-ups
15 Wall-ball shots (20/14) @ (10/9′)
For time
(10:00 cap)
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Partner WOD*
“Farm Racks”
100-ft Farmers carry double kettlebell lunges (2x 53/35)
30 Deadlifts (275/183)
40 Handstand push-ups
30 Cleans (165/113)
100 Single under crossovers
30 Shoulder-to-overhead (135/93)
40 GHD sit-ups
30 Bar-facing-burpees
100-ft Front rack double kettlebell lunges (2x 53/35)
For time
*Equal work, one partner working at a time, tag between exercises
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Partner WOD
Midwest Fall Classic WOD 1, “Devil Wears Prada”
6 Rounds, partners alternate full rounds of:
10 Calories rowed
10 Burpees over rower
6 Rounds, partners alternate full rounds of:
8 Alternating dumbbell snatches (70/50)
8 Dumbbell goblet squats (70/50)
6 Rounds, partners alternate full rounds of:
6 Chest-to-bar pull-ups
6 Alternating pistols
For time
(15:00 cap)*
*MFC cap is 12:00
…Rest 8:00 and then…
As many reps as possible in 5:00 of:
150 Double-unders
Max handstand walk in the remaining time
2-minute rest after the 5-minute
2 Rounds for score*
*Every 5-ft handstand walk is 1-rep
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In a 7-minute window, perform the following:
800m Ski
400m Run
Max rep double unders in the remaining time
…rest 3:00, then…
Double under reps from above
400m Run
800m Ski
For score in the first part and time in second
(20:00 cap)
Deadlift
5 sets of 3 connected reps at 80-90%
For quality
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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
Compare to Tuesday, 24 January 2023
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20/16 Rope climbs* (13-ft)
For time
*Equal work
Complete as many rounds* and reps as possible in 15-minutes of:
500m Row/400m Run
10 Power cleans (155/103)
10 Synchro bar-facing-burpees
For score
*One partner runs while other partner rows simultaneously. Partners will rotate each round. Equal work on cleans.
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35 Chest-to-bar pull-ups*
35 Toes-to-bar*
For time
(15:00 cap)
*Each time you break, perform 100-ft single-arm overhead walking lunge (50/35)
10 Seated good mornings (45/33)
5/5 Single-Arm kettlebell deadlift (53/35)
10 Superman holds with a 3-second pause at the top
0:45 Hollow hold
25 Abmat sit-ups
2 sets for quality
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Partner WOD
400m Farmer’s walk (2 x 50/35)
80 Squats/Plank hold
70 Pull-ups/Superman hold
60 Sit-ups/Wall sit hold
50 Burpees/Static hang
40 Ground-to-overhead (95/63)/Handstand hold
30 Deadlifts (225/153)/Hollow hold
200m Farmer’s walk (2 x 50/35)
For time
(40:00 time cap)
Compare to Wednesday, 16 November 2022
Instructions: Both partners perform the Farmer’s walks simultaneously, carrying a DB in each hand. The rep counts are team totals. Equal work is required. While one partner performs reps, the other must be actively in the appropriate hold. No reps can be performed until the hold is active. Use one bar for the two lifts. Weight must be added for the deadlifts once G2OH’s are completed.
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