South Tulsa's Premier CrossFit
30 Hand-release Push-ups
30 Kettlebell Swings (70/53)*
30 Slammers (12/8)*
30 Calories Rowed
30 Burpees
30 Overhead Squats (75/53)*
30 Double Unders
…Rest 3:00, then…
Run 600m*
For Time
*Rx Masters 55+:
KBS (53/35)
Slammers (10/6)
OHS (55/30)
Run 400m
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“Chuck Norris”
Complete as many rounds as possible in 20 minutes of:
5 Handstand Push-ups
7 Snatches (135/93)
Run 200m
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Compare to May 23, 2012
“Saturday Swag”
2 minutes of work, 1 minute of rest:
Handstand Push-ups
Row (for calories)
Power Cleans (125/83)
Double Unders
Grasshoppers
…then, repeat with 1 minute of work, 30 seconds of rest
For Score
*Score is total number of reps and calories rowed
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Strength WOD:
Snatch
1-rep max
(20 minute time cap)
then:
Main WOD:
“60% of the time, works every time”
10-9-8-7-6-5-4-3-2-1 rep rounds of:
Power Snatch (60% of 1-rep max)
V-Ups
Supermans**
For Time
Post 1-rep max and WOD time to comments
**Standard for Supermans. Lie on your stomach with legs and arms extended. Simultaneously raise both arms and both legs into a “superman” position. Pause at the top, holding that position for a distinct period, then lower back to the floor. Take your time with this exercise, don’t fly through it (pun intended).
10 Strict/Dead-hanging Pull-ups
20 Shoulder Press (65/45)
300m Row
4 rounds for time
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“Red Dirt Classic: Team Event 1 (Partner Version)”
Each Person Will Complete the Following:
25 Power Cleans (135/93)
25 Kettlebell Swings (55/35)
25 Box Jumps (24/20″)
25 Front Squats (135/93)
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*Partner A completes 25 Power Cleans then moves on to kettlebell swings. Partner B may start their 25 Power Cleans as soon as Partner A begins their kettlebell swings. You can only advance to the next movement once your partner ahead of you has completed and moved on to the next exercise.
**Each person must use the same weight for power cleans and front squats, however, the partners are not required to use the same weight. Try to pick a partner that is using a similar weight for ease of transition. ONLY ONE BAR IS ALLOWED IN EACH GROUP. If partner B needs to use a different weight, they must strip the bar down to their weight after Partner A finishes their Power Cleans. Once Partner A has completed box jumps, they must then rebuild their bar to the original weight for their Front Squats. Partner B will then rebuild the bar again once they are ready for their Front Squats.
8 minute time cap
Power Clean/Front Squat Ladder (165/113) Masters (115/73)
1 Power Clean + 1 Front Squat
1 Power Clean + 2 Front Squat
1 Power Clean + 3 Front Squat
1 Power Clean + 4 Front Squat
etc.
Score = total number of Front Squats
Rest 7 minutes
12 minute time cap
“Jump Everybody Jump”
200 Singles
150 Speed Skips
100 Double Unders
150 Speed Skips
200 Singles
For Time
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Compare Part 2 to February 5, 2013
“Hooah…..or something Army like that”
10-9-8-7-6-5-4-3-2-1 rep rounds of:
Clean and Jerk (145/93)
Toes 2 Bar
Complete 20 Double-Unders after rep rounds 10-6
Complete 20 Speed Skips after rep rounds 5-1
For Time
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21-18-15-12-9-6-3 rep rounds of:
Thrusters (45/33)
Slammers (12/8)
For Time
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40 Double Unders
20 1-arm Kettlebell Swings (25/15)
10 Calories Rowed
5 Clean & Jerks (135/95)
4 rounds for time
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Complete as many rep rounds as possible in 16 minutes of:
2 Reps
A: Push-up to clean, Snatch (135/83)
B: Push-up to clean, Snatch
4 Reps
A: Push-up to clean x 2, Snatch x 2
B: Push-up to clean x 2, Snatch x 2
6 Reps on…partners can decide how to split cycles, equal work required
Rep rounds increase by 2 each time: 2, 4, 6, 8, 10, 12…etc
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10-9-8-7-6-5-4-3-2-1 rep rounds of:
Overhead Squats (115/73)
1-2-3-4-5-6-7-8-9-10 rep rounds of:
Body Blasters*
For Time
WOD is performed as follows:
10 OHS, 1 body blaster
9 OHS, 2 body blasters
8 OHS, 3 body blasters
7 OHS, 4 body blasters
etc.
*Body Blasters are a burpee, pull-up, and knees-2-elbows = 1 rep.
Start standing, drop into a burpee, hop to feet; jump, simultaneously grabbing the bar into a pull-up. After executing a pull-up, perform a knees-2-elbows.
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