CrossFit Bartlesville – CrossFit

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We are currently on week 2/8 on our barbell cycle.

The CFB Dryathlon will be taking place on Sat, July 8th with time slots available at 8am, 9am, 10am and 11am. Ask a coach for more info,


Warm-up (No Measure)

1. Movement Prep/Activation Hip Halo Warm up


3 sets:

10 Alternating V-Ups

5 Tempo Air Squats

3 Tempo Front Squats

5 Scap Pull-ups

10 Dumbbell Up right Row (each)

2. Strength Prep

Work back and forth between tempo front squats and weighted chin-ups. The tempo for front squats is a 3-sec negative and 1-sec standing (contraction) portion.

3. Workout Prep

2 sets

15sec. Assault Bike (workout pace)

5 Kettlebell or Dumbbell Front Squats

– rest 30 secs. between sets –

-rest 1 minute between sets-


Front Squat (3 Tempo Front Squats x 5 sets @65% of 1RM
*Tempo = 3 second negative and 1 second standing (contraction) portion

* Rest as needed between sets)

Strict Weighted Chin up

Weighted Strict Chin Up (Supinated)

5 Strict Weighted Pull-ups x 5 sets @50% of 1RM

* Rest as needed between sets *


BWM: Body Weight Mostly (Time)

12 CAP

3 rounds for time

35 step ups (24/20) | Rx+ Box Jump Over

30 DU’s

25 sit-ups | Rx+ GHD

WOD: Workout (2 Rounds for time)

Time cap each set: 6 minutes


2 Sets


Kettlebell Front Squat (2×35/25) or Dumbbell Front Squats (2×35/2×25)

Calorie Assault Bike (15-10-5 female)

-Rest 1:1 between sets-



50/35lb KB or DBs

(18-12-6 Cals for females)
Target time each set: 4-5 minutes

COMP: Competition Workout (2 Rounds for time)

2 Sets

6 Min CAP Per Set


Kettlebell Front Squat (2×70/53) or Dumbbell Front Squats (2×70/2×50)


Calorie Assault Bike (16-12-8 female)

-Rest 1:1 between sets-

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)