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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20 Wall-ball shots (20/14)@(10/9′)
15 Wall-ball sit-ups* (20/14)
2 Rounds
…Rest 1:00 then…
12 Wall-ball shots
7 Wall-ball sit-ups
3 Rounds
…Rest 1:00 then…
8 Wall-ball shots
5 Wall-ball sit-ups
4 Rounds
For total time
(15:00 cap)
*Wall-ball sit-up is performed with athlete lying feet together in the butterfly position, abmat on lower back. Wall-ball touches the mat above head and then athlete sits up with wall-ball and touches the mat with the wall-ball in front of feet.
Jerk (push or split)
4 @ 45%
4 @ 60%
3 @ 70%
3 @ 70%
2 @ 75%
2 @ 75%
For quality
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1200-1330
Unlimited members may use Open Gym to work on any extra skills, strength, or conditioning of their choosing.
All other members may use Open Gym to make up a missed programmed WOD.
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!
*Separately scheduled private lessons are available to teach these lifts if knowledge and/or application is lacking.
Post results and experiences to comments
21/17 Calories rowed
15 Kettlebell swings (53/35)
9 Plate facing burpees
3 Strict handstand push-ups
3 Rounds for time
(12:00 cap)
Bench Press
3-rep max
For load
Compare to Monday, 12 December 2022
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12-9-6 (9-7-5)
Calories rowed
Calories biked
30 Double-unders
3 Rounds for time*
*3:00 Rest between rounds
(30:00 cap)
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2 Bar muscle-ups
4 Burpees
6 Kettlebell swings (70/53)
8 Wall ball shots (20/14)@(10/9′)
7 Rounds for time
(14:00 cap)
5 Strict pull-ups
10 Ring rows
10 Double dumbbell hammer curls
1:30 Rest
3 Sets for quality
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Partner WOD*
As many rounds and reps as possible in 35-minutes of the following:
3 Weighted strict pull-ups (35/25)
5 Calories skied
7 Deficit plate push-ups (2″ deficit)*
9 Calories biked
11 Front squats (115/78)
For score
*Partners alternate exercises throughout rounds. Must tag between exercises.
Each hand will be on a 2″ plate, and so will the feet. ONLY the chest is allowed to touch the ground each rep.
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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.
Post results and experiences to comments
1200-1330
Unlimited members may use Open Gym to work on any extra skills, strength, or conditioning of their choosing.
All other members may use Open Gym to make up a missed programmed WOD.
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!
*Separately scheduled private lessons are available to teach these lifts if knowledge and/or application is lacking.
Post results and experiences to comments
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
Post results and experiences to comments
WOD courtesy of CrossFit Mayhem
