South Tulsa's Premier CrossFit
10 Bar-facing burpees
10 Deadlifts (225/153)
3 Rounds for time
… Rest 2:00 and then …
10 Bar-facing burpees
10 Deadlifts (225/153)
3 Rounds for time
10 Kip swings
0:30 Rest
0:30 Hollow hold
0:30 Rest
0:30 Arch hold
0:30 Rest
4 Rounds for quality
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9 – 7 – 5 rep rounds of:
Muscle-ups*
Squat snatches (135/93)
For time
(12:00 cap)
*Bar or ring muscle-ups, but ring muscle ups will take priority on MPCF board)
Overhead squat
5 @ 50%
4 @ 60%
3 @ 70%
2 @ 75%
1 @ 80%
6 @ 65%
6 @ 75%
For quality
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12/10 Calories biked/rowed/skied*
6 Chest-to-bar pull-ups
3 Squat snatches (155/103)
Rest 3:00
6 Rounds for total time
(30:00 cap)
*Athletes will switch between bike, row, and ski each round, performing two rounds of each
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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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Snatch Deadlift
5 @ 80% of 1-rm snatch
4 @ 90%
3 @ 100%
2 @ 105%
1 @110%
For quality
Every 2:00 on the minute, perform one of the following movements, in order, for time:
15 Thrusters (135/93)
50-ft Handstand walk
15 Overhead squats (135/93)
50-ft Handstand walk
15 Thrusters (135/93)
For total work time
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WODAPALOOZA 2023-24 Online Qualifier WOD 5
As many rounds and reps as possible in 12-minutes of:
100 Double-unders
25-ft Double dumbbell suitcase carry walking lunges (2 x 50/35)
15 Double dumbbell shoulder to overhead
25-ft Double dumbbell front rack walking lunges
For score
…Rest 12:00 and then…
WODAPALOOZA 2023-24 Online Qualifier WOD 4
45 Deadlifts (225/153)
45 Handstand push-ups
For time, athletes may partition as desired
(7:00 cap)
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Midwest Fall Classic 2023 WOD 3 “Twice is Nice”
Partner WOD
30 Deadlifts (275/203)
40 Shoulder to overhead (135/93)
50 Wall ball shots (25/20)@(10/9′)
100 Double-unders
2 Rounds for time
(15:00 cap)
…Rest until the 16:00 mark immediately into…
2:00 Max reps snatches (185/123)
For score
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MPCF Hero Board WOD
“9/11 Tribute”
2001m Run*
11 Box Jumps (30/24″)
11 Thrusters (125/83)
11 Chest-to-Bar Pull-ups
11 Power Cleans (175/118)
11 Handstand Push-ups
11 Kettlebell Swings (72/53)
11 Toe-to-Bar
11 Deadlifts (170/113)
11 Push Jerks (110/73)
2001m Row*
For time
Compare to Friday, 09 September 2022
*It is the athlete’s choice to run or row at the beginning, and then simply do the other at the end. Athletes use only one bar. Weight needs to be changed to match each lift.
The workout is symbolic of the US terrorist attacks of September 11, 2001. The 2001 meter row and run represent the year of the attacks. The 11 Reps of 9 exercises represents the date. Even the weights have meaning. The 125 lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175 lb Power Clean symbolizes AA Flight 175 that hit the South Tower. The 170 lb Dead Lift is symbolic of flight 77 and Flight 93 combined. The 110 lb Push Jerks represent the number of floors in each tower of the World Trade Center buildings that were attacked.
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5 Bar muscle-ups
150-ft Kettlebell carry (97/70)
7 D-ball burpee box get overs (100/70)(30″)
5 Rounds for time
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Shoulder Press
5 @ 55% 1-RM Shoulder Press
4 @ 65%
3 @ 75%
2 @ 85%
1 @ 95%
10 @ 60%
10 @ 65%
For quality
15 Calories skied
15 Thrusters (95/63)
12 Calories biked
12 Thrusters (115/83)
9 Calories rowed
9 Thrusters (135/93)
For time
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Buy-in:
300m Row
For time
…rest 3-minutes, then…
10 Burpees-over-bar
5 Clusters (135/93)
Rest 1:00
3 rounds for time
…rest 3-minutes, then…
Sell-out:
900m Bike
For time
October 2023 Festivus Games WOD 2
“It’s So Complex!”
Find the heaviest success in 7-minutes of the following complex:
3 Deadlifts ⇒ 1 Hang Power Clean ⇒ 2 Front Squats
For load
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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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3-person Team WOD
“Jodie Calls”*
0:30 Max reps deadlifts (185/123)
0:30 Max reps single-unders
0:30 Rest
5 Rounds for score
*In a conga-line style, team member (TM) 1 starts on the deadlifts while TM 2 and 3 are resting. At the next 0:30, TM 1 moves to jump-rope and TM 2 starts the deadlifts, while TM 3 rests. Then on the next 0:30, TM 1 rests, TM 2 moves to jump-rope, and TM 3 begins deadlifts. Continue in this pattern until all TMs have completed 5 full rounds.
…rest 5:00, then…
“Bubba”*
2021m Row
…then…
3 rounds of:
30 GHD sit-ups
30 Wall-ball shots (20/16) @ (10/9′)
30 Bar-facing burpees over same barbell
…then…
6000m Bike
For time
*Equal work required. On the row, athletes must switch every 250m, with the final person getting the additional 21m. On bike, athletes must switch every 0:30.
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Partner WOD, equal work required
30 Calories skied
30 Front squats (155/103)
20 Calories skied
20 Front squats (155/103)
For time
(7:00 cap)
Rest 7-minutes and then…
Partner WOD, partners alternate exercises
21 Box jump overs (24/20)
15 Calories rowed
9 Burpee box jump overs
21 Box jump overs
15 Calories rowed
9 Burpee box jump overs
For time
Rest until the 7-minute mark and then…
9 Burpee box jump overs
15 Calories rowed
21 Box jump overs
9 Burpee box jump overs
15 Calories rowed
21 Box jump overs
For time
(7:00 cap)
WODs inspired by 2023 CrossFit Games “Test 5” and “Test 8”
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