South Tulsa's Premier CrossFit
Partner WOD*
10 Box Jumps (30/24″)
10 Deadlifts (185/123)
10 Shuttle runs 25-ft (down and back = 1)
Rest 1:00
10 rounds for time
(30:00 cap)
*Equal work on all exercises.
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Partner WOD
Complete as many reps as possible in 3-minutes of:
1000m Bike
Max rep rope climbs in remaining time
Rest 1:00
Complete as many reps as possible in 3-minutes of:
600m Row
Max rep synchro sit-ups in remaining time
Rest 1:00
Complete as many reps as possible in 3-minutes of:
1000m Bike
Max rep synchro burpee pull-ups in remaining time
Rest 1:00
Complete as many reps as possible in 3-minutes of:
600m Row
Max rep synchro grasshoppers in remaining time
Rest 1:00
2 rounds for score
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Partner WOD
2 sets of:
1-2-3-4-4-3-2-1 rep rounds* of:
Squat snatch (135/93)
Muscle-ups
For time
(8:00 cap for each set)
*Partners alternate complete rounds. “A” does 1 snatch and 1 muscle-up. “B” then does 2 snatches and 2 muscle-ups. Pattern continues until set is completed. Then both partners rest for 6:00, then perform set 2.
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Partner WOD*
8000m Bike
4000m Row
2000m Ski
For time
Compare to Tuesday, 23 November 2021
*Equal work
2022 CrossFit Games Open WOD 22.3
21 Pull-ups
42 Double-unders
21 Thrusters (95/65)
18 Chest-to-bar pull-ups
36 Double-unders
18 Thrusters (115/75)
15 Bar Muscle-Ups
30 Double-unders
15 Thrusters (135/85)
For time
(12:00 cap)
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“Give Thanks!”
50/40 Calories Rowed
…then…
2 rounds of:
50 Sledge Swings (10/8)
25 Pull-up
25/20 Calories Biked
20 Alternating Dumbbell Snatches (50/35)
40 Box Overs (24/20”)
…then…
40 Burpees
For Time
Compare to Tuesday, 20 November 2018
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“Sometimes in life, you get to chose. Sometimes in life, you don’t.”
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“6 Minute Bike Test”
6:00 Bike for total calories
For score
Compare to Tuesday, 06 April 2021
“Scott Panchik”
10-9-8-7-6-5-4-3-2-1
Burpee Box Jump Overs (24/20)
1 Rope climb (12′) after each round
For time (15:00 cap)
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Complete as many rounds and reps in 9 minutes of:
10 Knees-2-elbows
50′ Handstand walk
Rest 4 minutes, then…
Complete as many rounds and reps in 7 minutes of:
1,2,3,4….rep rounds of:
Bar muscle-ups
Power clean and jerk (185/123)
Rest 3 minutes, then…
Complete as many rounds and reps in 5 minutes of:
3 Rope climbs
10 Alternating dumbbell snatch (50/35)
For scores on each and total
Compare to Wednesday, 10 February 2021
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2021 CrossFit PairUp Competition
30 synchro deadlifts (185/123)
30 synchro bar-facing burpees
400-m run
20 synchro deadlifts
20 synchro bar-facing burpees
400-m run
10 synchro deadlifts
10 synchro bar-facing burpees
400-m run
Rest 5 minutes
10 synchro thrusters (75/53)
10 synchro pull-ups
400-m run
20 synchro thrusters
20 synchro pull-ups
400-m run
30 synchro thrusters
30 synchro pull-ups
400-m run
For Time
(35:00 cap)
Scaling options can be found at CrossFit.com
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Partner WOD
7-minute AMRAP* of (alternating rounds):
10/8 Calories biked
7 Strict pull-ups
…Rest 3-minutes, then…
7-minute AMRAP of (alternating rounds):
10/8 Calories biked
7 Push-ups
…Rest 3-minutes, then…
7-minute AMRAP of (alternating rounds):
10/8 Calories biked
15 Squats
For score(s)
*All performed with a (20/14) vest, if available
…Rest/warm-up 10-minutes, then…
Clean & Jerk (155/103)
Max reps* in 3:00 for partner teams
*Only one team member can be performing work at a time. If separate bars are used, non-working partner cannot touch their bar until working partner’s bar is on the ground.
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2021 CrossFit Games Age Group Online Qualifier
12-9-6 rep rounds of:
Overhead squats (165/115)
Burpee box jump overs (30”)
For time
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1200-1330
For all UNLIMITED members
1730-1900
MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic and power lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*. A wide variety of accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your lifts, this class is for you!
*Private lessons are available to teach these lifts if knowledge and/or application is lacking.
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Complete as many rounds and reps as possible in 12-minutes of:
200m Run
16 Sit-ups
12 Burpees-over-bar
8 Handstand push-ups
For score
…rest 3:00, then…
Every minute on the minute for 12-minutes perform as many reps as possible of:
Odd minutes: max calories bike/row* in 40 seconds
Even minutes: max power snatches (95/63) in 40 seconds
For scores (total calories & total snatches)
*alternate between bike and row
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1200-1330
For all UNLIMITED members
1730-1900
MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic and power lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*. A wide variety of accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your lifts, this class is for you!
*Private lessons are available to teach these lifts if knowledge and/or application is lacking.
Post results and experiences to comments
