CrossFit Bartlesville – CrossFit

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No Bar work for this week. Preparing for a new barbell cycle starting next monday.

Workouts/Bar Work for the upcoming week is now available for members to view in Wodify. They are published on Sundays at 5pm

Body Weight Mostly (BWM) is once again its own independent workout. It is no longer a scaled version of the WOD.

Warm-up (Checkmark)

1. Movement Prep/Activation and Increasing Heart Rate

30R/30L Banded Side-steps


6 min AMRAP

5 Muscle Cleans (empty bar)

5 Front Squats (empty bar)

5 Hang Power Cleans (empty bar)

4 Up Downs to seal pose + bar step over

8 Jump Over Bar

2. Workout Prep

3 sets

3 Power Cleans (build across sets)

3 Front Squats (build across sets)

2 Burpee Over Bar


BWM: Metcon (Time)

For time / 15 cap

Row 750m

90 Squats

Row 500m

60 Sit-ups | RX+ T2B

Row 250m

30 Burpees

WOD: Workout (AMRAP – Rounds and Reps)

12 min AMRAP



Power Cleans (95/65)

Front Squats (95/65)

Burpee Over Bar


Power Cleans (115/80)

Front Squats (115/80)

Burpee Over Bar

Scaling Idea :

Dumbbell Power Cleans (light)

Dumbbell Front Squats (light)

Up Downs
Target number of reps: 108+ reps (finish the round of 11)

Minimum number of reps before scaling: 75 reps (finish the round of 9)

KIKR: 500m Row (Time)

Row 500m as fast as humanly possible

Post Workout

Mobility (Checkmark)

1 min couch stretch (each side)

1 min pigeon pose (each side)

1 min quad smash (each side)

Accessory (Weight)

4 sets for Quality

100ft Single Arm Overhead Dumbbell Carry (each side – as heavy as possible)

2 Sled Push & Pull (u choose the weight)

10 Handstand Kick ups or HS Hold attempts

– rest as needed between sets-
Score = weight for OH Carry