Friday, 20 June 2014


MP CrossFit Tulsa 062014



Clean to 2 Front Squats

(15:00 time cap)


For Max Load

Perform one clean, then perform 2 front squats.




Partner WOD

 “Freaky Friday”

Complete as many rounds as possible in 12 minutes of:

12 One-arm Kettlebell Snatches (53/35)

12 Knees-2-Elbows

2 x 200m Sprint


…rest 2 minutes


Complete as many rounds as possible in 10 minutes of:

10 One-arm Kettlebell Snatches (53/35)

10 V-ups

2 x 50 Double Unders


…rest 2 minutes


Complete as many rounds as possible in 8 minutes of:

8 One-arm Kettlebell Snatches (53/35)

8 Toes-2-Bar

2 x 100m row



For Score

Compare to Friday, 16 August 2013


All AMRAP’s are EQUAL WORK. All exercises are done relay style – one does their half and then tags the other. E.G. One partner does 6 One-arm Kettlebell Snatches, tags the other, who then does 6 One-arm Kettlebell Snatches; and then they go to K2E. For scoring purposes, each 200m run, 50 DU, and 100 row are worth 2 points each. If you get half of the distance/DU, you get 1 point.



Post max load, rounds and reps for each AMRAP, and the total rounds and reps to comments


  1. Good WOD’n with my patna’ Brother Christian today

    4+ 24 rx

    4+56 rx

    Happy Friday….

  2. SWOD 93#

  3. Balboa60 says


    4+KB+Vups+54 DU’s
    5:15 row (w/ Ethan & the Ape)

    Great WOD!! Have a good weekend folks!

  4. Balboa60 says

    Rocked the AMRAP’s with Ethan (Jennifer shadowing)

  5. White Ape says

    Partnered with Bryan at 0845. For once, I lost count. In my defense, I was coaching 7 others at the time as well. 🙂

    The row was ugly! Hilariously, I made that change to save time. And in the end, it took the exact same. 🙂

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