South Tulsa's Premier CrossFit
3-person team
“Monostructural Sprint Tri”
Row 2100m (switch every 350m)
Bike 4200m (switch every 700m)
Run 1800m (switch every 300m)
For time
…rest 5 minutes, then…
10-9-8-7-6-5-4-3-2-1 rep rounds of:
Overhead squats (95/63)
1-2-3-4-5-6-7-8-9-10 rep rounds of:
GHD Sit-ups
For time
Performed as 10 OHS/1 GHD, 9 OHS/2 GHD, and so on…
Post results and experiences to comments
4-person Team WOD
“Why do I do this?”
Buy-in:
400 Single Unders
…then…
20 Handstand Push-ups*
30 Wall-Ball Shots (20/14 ) @ (10/9′)
40 Alternating Box Jumps (20″)
50 Sumo Deadlift High Pull (95/63)
50 GHD Sit-ups
40 Alternating Box Jumps
30 Wall-Ball Shots
20 Handstand Push-ups
…then…
Sell-out:
2000m Row
For time and total burpees
Compare to Saturday, 26 December 2015
-Equal work required
-Only one team member working at a time on the Jump rope and Row
*During this part, team will split into two partner teams. One team will perform 20 HSPU, while the other performs max rep plate-facing burpees. Only one partner working at a time for each team (one HSPU and one burpee). Once the team performing the HSPU is done, teams tag out, and now the burpee team performs HSPU, and the HSPU team now does burpees. Continue rotating back and forth from WOD to Burpees through the rest of the exercises. Each partner team will keep track of their total burpee count, and at the end, partner teams will total burpees for the whole team.
…Rest 5 minutes…
As a team of 4, perform as many reps in 4 minutes of:
Clean-2-Overhead (135/95)
(bar MUST pass through the front rack position on each rep)
For Score
Compare to Saturday, 29 December 2018
Quad Smash
Anterior Compartment Smash
Spine Smash
Ball Tack & Floss
Post time, scores, and experiences to comments
4-person Team WOD
In partner teams, (m/m) (f/f) if able, perform the following:
Run 800m*
…then…
10 rounds* of:
5 Pull-ups
10 Push-ups
15 Squats
…then…
Run 800m*
For time
…rest 5 minutes, mix partner groups, then…
Row 2000m*
Max rep Clean-2-Overhead* (135/95)
(bar MUST pass through the front rack position on each rep)
For time
(Time = total row time – total reps (1 second per rep)
*During the runs, each athlete will carry a WB (25/16). Performing the 10 rounds will be executed by one partner doing a complete round, tagging the other partner, then they complete a round. Continue this until all 10 rounds are complete (5 each).
Time is the total time for both teams added together.
One coed partner team will row while other coed team performs max rep C2OH. Only one person lifting at a time. If rower stops, lifter stops. Rowing partners will switch each 250m, and teams rotate each 500m.
Score is the total number of C2OH for the 4-person team.
Day 98
Post results and experiences to comments
Oklahoma City Bombing Memorial WOD
“The Oklahoma Standard”
In teams of 3-4, perform 4 rounds of:
19 Synchro Plate lunges (45/35)
19 Synchro push-ups
95 Wall-ball shots (20/14) @ (10/9′)
…then…
171 Burpee box jumps (20″)
For time
Day 84
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3-person Team WOD*
“Tombstone”
210 Double Unders
60 Plate-Facing Burpees
180 Wall-Ball Shots (20/14) at (10/9′)
60 Pull-ups
150 Deadlifts (135/93)
60 Sit-ups
120 Kettlebell Swings (53/35)
60 Box Jumps (24/20″)
90 Calories Rowed
For Time
Compare to Saturday, 14 July 2018
*Equal work required
2019 CrossFit Games Open WOD 19.5 (Night class option ONLY)
33-27-21-15-9 rep rounds of:
Thrusters (95/65)
Chest-2-bar pull-ups
For time
Pick one Pressing
Pick one Squatting
Pick one Running
Post time and experiences to comments
4-person Team
4000m Row*
For Time
*Rotate each 500m or 250m
“Hammer Time”
15 Chest-2-Bar Pull-ups
25 Burpees
35 Front Squats (75/53)
45 Double Unders
45 Calories Rowed
35 Sit-ups
25 Push Press (75/53)
15 Lateral Bar Jumps*
For Time
*Jumping over the bar both directions equal 1
Compare to Tuesday, 21 February 2017
Right side split
Left side split
Center split
Butterfly
Pike
2 rounds for quality
Post times and experiences to comments
3-person team WOD*
Row 600m
4 rounds of:
12 Power Cleans (155/103)
12 Toes-2-Bar
…then…
Bike 1200m
3 rounds of:
18 Shoulder to Overhead (135/93)
18 Alternating Pistols
…then…
Row 1200m
2 rounds of:
24 Bar-over-Burpees
24 Box Overs (30/24″)
…then…
Bike 2400m
60 Front Rack Walking Lunges (115/73)
180 Double Unders
For Time
*Equal work required. Only one athlete working at a time. Tag between exercises.
Right Side Straddle
Left Side Straddle
Middle Straddle
Right Leg Split
Left Leg Split
Middle Splits
Post time, max load, and experiences to comments
“Dominating starts NOW!”
Buy-in:
40/32 Calories Biked
…then, in an add and repeat style*, complete the following:
1 Squat Snatch (155/103)
2 Strict Handstand Push-ups
3 Double Unders x10
4 Kettlebell Swings (97/62)
5 GHD Sit-ups
6 Wall-Ball Shots (25/16) @ (12/11′)
7 Chest-2-Bar Pull-ups
8 Alternating Pistols
9 Burpees-Over-Bar
10 Back Squats (205/133)*
…then, Sell-out:
500m Row
For Time
Compare to Tuesday, 02 January 2018
*Add and repeat follows this pattern: 1,1,2,1,2,30,1,2,30,4,1,2,30,4,5,…
No racks for back squats. Must add weight to snatch bar, clean, and complete.
Couch Stretch – 1:30/side
Overhead Distraction – 1:30/side
Spine Smash – 2:00
Post time and experiences to comments
4-person Team WOD
“Why do I do this?”
Buy-in:
400 Single Unders
…then…
20 Handstand Push-ups*
30 Wall-Ball Shots (20/14 ) @ (10/9′)
40 Alternating Box Jumps (20″)
50 Sumo Deadlift High Pull (95/63)
50 GHD Sit-ups
40 Alternating Box Jumps
30 Wall-Ball Shots
20 Handstand Push-ups
…then…
Sell-out:
2000m Row
For time and total burpees
Compare to Saturday, 26 December 2015
-Equal work required
-Only one team member working at a time on the Jump rope and Row
*During this part, team will split into two partner teams. One team will perform 20 HSPU, while the other performs max rep plate-facing burpees. Only one partner working at a time for each team (one HSPU and one burpee). Once the team performing the HSPU is done, teams tag out, and now the burpee team performs HSPU, and the HSPU team now does burpees. Continue rotating back and forth from WOD to Burpees through the rest of the exercises. Each partner team will keep track of their total burpee count, and at the end, partner teams will total burpees for the whole team.
…Rest 5 minutes…
As a team of 4, perform as many reps in 4 minutes of:
Clean-2-Overhead (135/95)
(bar MUST pass through the front rack position on each rep)
For Score
Compare to Monday, 26 December 2016
Quad Smash – 1:30/leg
Anterior Compartment Smash – 1:30/side
Spine Smash – 2:00
Ball Tack & Floss – 1:30/side
Post time, scores, and experiences to comments
“Merry, Merry Christmas”
3-person Team
Part 1a:
7 Worm Push-ups*
…then perform remainder of 5:00 AMRAP** of:
20 Front Squats (135/93)
30 Pull-ups
40 Alternating Dumbbell Snatches (50/35)
50 Wall-Ball Shots (25/16) @ (10/9′)
Part 1b:
Max Calories Rowed in 5:00
2 rounds for score
-On round 2, continue part 1a where you left off from round 1, after completing 7 more worm push-ups.
Part 2:
8 minutes after completion of Part 1, the team has 18 minutes to find:
(00:00-06:00) 2-rep max Hang Power Snatch
(06:00-12:00) 3-rep max Hang Squat Clean
(12:00-18:00) 4-rep max Deadlift
For Scores
Each team member performs each lift.
Part 1:
Score 1: Total team AMRAP reps
Score 2: Total Team Calories Rowed
Part 2:
Score 3: Total weight successfully lifted
*Create a worm by laying on your stomach, team in a straight line with one athlete behind the other. Athlete in front places their legs on the back of the athlete behind them. Once teammates are linked, begin performing push-ups in unison. Perform these 7 at the beginning of each round.
**One athlete at a time working. Partition reps as needed, equal work not required. Complete all of one exercise before moving to next.
Post scores and experiences to comments
Team Row or Bike (2-4 persons)
Max meters rowed in 45 minutes
Spine Smash – 2:00
Couch Stretch – 1:30/side
Pike Stretch – 2:00
Post meters and experiences to comments
3-person team WOD
“Fran”
21-15-9 rep rounds of:
Thrusters (95/65)
Pull-ups
“Elizabeth”
21-15-9 rep rounds of:
Squat Cleans (135/95)
Ring Dips
“Isabel “
30 Snatches (135/95)
“Diane”
21-15-9 rep rounds
Deadlifts (225/150)
Handstand Push-ups
Heavy “Grace”
30 Clean & Jerk (185/125)
Heavy “Karen”
150 Wall-Ball Shots (25/16) at (10’/9′)
For Total Time
Instructions: Each partner does equal work on each of the WOD’s. Team moves through the WOD’s one at a time. Only one team member working at a time. Each team will have one bar and is responsible for changing weights for each WOD as necessary (two bars if team is co-ed). Teams change weights once the previous WOD is complete.
Post time and experiences to comments
4500m Row
Rotation is 500/400/300/200/100*
For Time
*Each team member rows 500, then each row 400, and so on…
…rest 5-10 minutes, then…
10 Kettlebell Swings (97/62)
20 second One-arm High Plank hold (each arm)
40 Double Unders
4 rounds for time
Side Straddle – 1:30/side
Middle Straddle – 1:30
Barbell Biceps Smash – 1:30/side
Banded Olympic Wall Squat – 2:00
Post times and experiences to comments
“Three’s Company”
WOD 1:
15-12-9 rep rounds of:
Calories Rowed
Toes-2-Bar
WOD 2:
45 Double Kettlebell Thrusters (53/35)
60 Double Unders
45 Handstand Push-ups
60 Jump rope Singles
45 Kettlebell Swings (53/35)
WOD 3:
90 Pull-ups
180 Push-ups
90 One-arm Kettlebell Snatch Lunge (53/35)
For Time
Compare to Saturday, 17 June 2017
Instructions:
Perform these as a 3-person team. All WODs are equal work, and only one member working at a time.
WOD 1: Each member performs the round of 15, then the round of 12, and then the round of 9. Immediately move to WOD 2 when last member completes 9 round.
WOD 2: This is a chipper. complete each exercise in it’s entirety before moving to next. Move to WOD 3 when last KB swing is complete.
WOD 3: Complete each exercise before moving to next. “One-arm Kettlebell Snatch Lunge” is executed by KB in one hand. Simultaneously while snatching the KB, lunge forward with the opposite leg. Touch the trailing knee to the ground, and then return to the start position.
Quad Smash – 2:00/leg
Overhead T-spine Smash – 2:00
Classic Posterior Chain Floss – 2:00/leg
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