CrossFit Bartlesville – CrossFit

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We are currently on week 5 of 9 of our olympic lifting barbell cycle

Rope Climb clinic April 30th @ 3:30 PM

Murph WOD will be on Sat., May 27th and Mon., May 29th. Get your shirt order in and paid before Mon., May 1st.

All monday workouts between now and Murph will be “Murph prep mondays”

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry or Banded 7’s


8 min AMRAP

30-sec Bike Erg

5 Kip Swings

5 Knees to Elbow

3 Alt. DB Snatch (each side – practice transition)

2. Workout Prep

1 set:

5/4 Calorie Bike

4 Toes to Bar

4 Dumbbell Snatch


Shoulder Press

4 sets of 8 reps @ – RPE 8/10

*Rest 2:00-2:30 b/t sets

GHD Hip Extension

*Rest 1:00-1:30 b/t sets

Focus: Set up GHD so hips are slightly past the hip pad. Go down to 90 degrees and raise to parallel. Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep.

GHD Hip Extension
4 sets: 10 reps – RPE 8

*Rest 1:00-1:30 b/t sets


BWM: Metcon (Time)

20 CAP


KBS (53/35)

Cal Row

3:1 Singles to Doubles for scale

WOD: Workout (Time)

18 CAP


5 rounds

10/8 Cal Bike

10 Toes to Bar


75 Dumbbell Snatch (35/25)


5 rounds

12/10 Cal Bike

15 Toes to Bar


75 Dumbbell Snatch (50/35)

Scaling Idea:

5 rounds

8/7 Cal Bike

10 Hanging Knee Raises


50 Dumbbell Snatch (light)
Target time: 12-14 minutes

COMP: Metcon (Time)

18 CAP

5 rounds

12/10 Cal Bike

15 Toes to Bar


50 Dumbbell Snatch (70/50)

Post Workout

KIKR: 800m Run (Time)

Max Effort 800m Run

Mobility (No Measure)

1 min lying 90/90 hip stretch (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)

ACC: Muscle Up Accessory (Checkmark)

5 Minute Muscle Up Practice (bar or ring)