CrossFit Bartlesville – CrossFit

View Public Whiteboard


No bar work this week. New 8 week barbell cycle begins next week.In this new cycle, we are switching our focus to heavier Front Squats, Deadlifts, Bench Press, and some weighted gymnastic movements that will give us the best of both worlds. We will focus on gaining strength and muscle endurance in our drive and pull. Don’t worry, some Olympic lifting will be mixed into the regular workouts to sustain movement and consistency.

New Monthly challenge begins on June 1st. Checkout the Mayhem Affiliate – Monthly Challenge program in wodify or ask a coach for more info!


Warm-up (No Measure)

1. Movement Prep/Activation

Hip Halo Warmup


6 min AMRAP

3 Step Back Lunge Steps (each side)

5 Alt. V-ups (Each Side)

5 Kip Swings (focus on elevating in back portion of swings)

3 Knees to Elbows

2. Workout Prep

3 sets:

2 Back Rack Step Back Lunges (build-in weight)

3 Toes to Bar


BWM: Body Weight Mostly (Time)

12 CAP

4 Rounds

20 Reverse Lunges

40 Double Unders

60 Russian Twists (14/10)

WOD: Workout (Time)

12 CAP



Back Rack Step back Lunges (75/55)

Knees to Elbows


95/65 Back Rack Step back Lunges

Toes to bar

Scaling Options:

Reduce Weight

Toes Thru Rings – Hanging Knee Raises – T2Post – Sit Ups
Target time: 6-8 minutes

COMP: Competition Workout (Time)

12 CAP


Back Rack Step back Lunges (135/95)

Toes to bar
Target time: 6-8 minutes

Skills and Drills

Rope Climbs (Checkmark)

Rope Climb – Week 5 Day 1:


Every minute (10:00)

2 Rope Climbs


Every minute (10:00)

1 Rope Climb


Every minute (10:00)

2-3 Zombie Rope Climbs

* Use towels or a rolled-up shirt over the top of a pull-up bar to simulate a rope for the rope pull-ups.

Alternate Option:

Every minute (10:00)

5 Strict Pull Ups + 5 Hanging Knee Raises

* modified: 3 Pull Up Negatives + 3 Hanging Knee Raises

Post Workout

KIKR: 500m Row (Time)

Max Effort 500m Row

Mobility (Checkmark)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)