Tuesday, 30 June 2015

MP CrossFit Tulsa 063015



Practice 15 minutes on:

Pistol Progressions 1234


Straddle Jump to Handstand x 10 reps

One-leg Tuck Jump to Handstand x 10 reps


For Quality



Row 50 Calories

For Time

…rest 3 minutes, then perform:

3 rounds for time of:

5 Muscle-ups

10 One-arm Kettlebell Snatches (53/35)

15 GHD Sit-ups

20 Wall-Ball Squat Cleans (20/14)

…rest 3 minutes, then perform:

100 Double Unders

For Time



Quad Smash – 1:30/leg

Anterior Compartment Smash – 1:30/side

Hip Capsule Stretch – 1:30/side



Post times and experiences to comments


  1. Ran 2-mile Hauger hi…then
    22:44 mod Mu 30inch box
    Front squats
    5x3x1+ (8@85%)

  2. Muffin Man says

    CWOD: 20:52 Rx
    SWOD: Front Squat: idea was to do 135 reps at 165# in as little sets as possible. Quickly turned into 100 reps at 165# (8 sets: 13/14/15/14/13/12/10/9)

    I won’t be able to walk right for a week

  3. Thanks for step’n and rep’n with me coach!

  4. White Ape says

    Holy poop I am tired!

    Janimal decided she wanted a 2-mile “heat acclimation” hill run prior to doing the CWOD. Thanks for the “assistance” with our programming.:)
    …then CWOD:
    Row 1:51
    Rds: 11:23
    DU’s: 0:55
    Total work: 14:09
    Total time: 20:09

    Jana wanted to work Front Squats, and I couldn’t let her lift alone.
    Got 11 reps at 263.

    Legs are worn.

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