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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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
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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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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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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16/12 Calories bike/row/ski*
12 Overhead squats (95/63)
2 Rope climbs
16/12 Calories bike/row/ski
2:00 Rest
5 Rounds for total time
(35:00 cap)
*Athlete should cycle through bike, row, and ski. Whatever machine is used should be used for the full round.
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Hero WOD, Partner WOD, equal work required
“Laura”
As many rounds and reps as possible in 21 minutes of the following:
30 Calories row/ski/bike*
20 Bar-over-burpees
10 Power cleans (155/103)
For score
*Partner teams can chose to row, bike, or ski
This workout is dedicated to Special Agent Laura Schwartzenberger, 43, who was killed while executing a search warrant related to a violent crime against children on February 2, 2021.
Schwartzenberger, who joined the FBI in 2005, was fatally shot by a suspected child pornographer in Sunrise, Florida.
Throughout her FBI career, Schwartzenberger supported a range of law enforcement activities, such as nabbing bank robbers, but her primary focus for the last seven years was pursuing those who perpetrated crimes against children.
A longtime CrossFit athlete, Schwartzenberger, along with her two sons, was a dedicated member of CrossFit Vice (Coral Springs, FL, USA). Affiliate owners Justin and Michelle Brown said Schwartzenberger was the “epitome of what every box wants in an athlete: encouraging, hard-working, coachable, and gritty.”
Schwartzenberger regularly attended Vice’s 5 a.m. classes, where she continuously inspired those around her.
“She never complained no matter how difficult the workout,” the Browns wrote in an email. “She simply showed up, got the work done, and lifted the energy of the class with her presence. Her smile could make the 5 a.m. class joyful and her laugh was infectious.”
Schwartzenberger is survived by her husband and two sons. She will be deeply missed by her CrossFit Vice community, her FBI colleagues, and many other friends and family members.
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As many rounds and reps as possible in 12 minutes of the following*:
1 Deadlift (275/183)
1 Kettlebell swings (53/35)
1 Bar-facing-burpee (2022 Open standard)
For score
*Add 1-rep of each movement, every round
Pause snatch* wave loads
3 @ 70% of 1-rm Snatch
2 @ 75%
1 @ 80%
3 @ 75%
2 @ 80%
1 @ 85%
*These can be squat or power snatches. Athlete must perform 3 second pause at 1″ above knee. Reps should not be connected.
For quality
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Part 1:
50 Double unders
15 Front squats (155/103)*
100 Double unders
15 Front squats*
50 Double unders
For time
(8:00 cap)
*Perform a squat clean each time athlete picks up bar
…rest 7-minutes, then…
Part 2:
75 Burpee box jump overs (24/20″)*
For time
(15:00 cap)
* Every 2 minutes, perform 3 squat cleans (135/93)
Start WOD with squat cleans
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20/16 Calories rowed
20 Power snatches (135/93)
20/16 Calories rowed
20 Power cleans (155/103)
20/16 Calories rowed
10 Power snatches (155/103)
20/16 Calories rowed
10 Power cleans (185/123)
For time
(20:00 cap)
Similar to Saturday, 17 September 2022
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14 Toes-to-bar
7 Shoulder to overhead (135/93)
42 Double-unders
5 Rounds for time
(20:00 cap)
10 GHD back extensions
10 Slow tempo double kettlebell straight leg deadlift
50’ Sled drag (walk backwards)
3 Rounds for quality
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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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