Friday, 31 July 2015

MP CrossFit Tulsa 073115


Skill/Core Work:

High Plank Variations

– 1 arm up holds: 15 seconds each arm

– 1 arm, 1 leg opposite sides up: 15 seconds each variation

– 1 arm, 1 leg same side up: 15 seconds each variation

– 15 High-Lows*

…rest 1 minute


3 rounds for quality

*High-Lows start in the high plank. While maintaining a rigid body, low down to low plank, one arm at a time. Then raise back up to high plank, one arm at a time. One rep has now been completed. These are designed to be quick and rhythmic. (i.e. down, down, up , up)



“Running Away”

10 Snatches (115/75)

200m Run

30 Kettlebell Push-ups

400m Run

50 Double Unders

600m Run

50 Sit-ups

400m Run

30m Burpee Broad Jumps

200m Run

10 Chest-2-Bar Pull-ups


For Time

Compare to Wednesday, 31 July 2013



Olympic Wall Squat – 2:00

Wall Center Splits – 2:00

Wall assisted Eye of the Needle – 1:30/leg

Airplane seat – 1:00/leg



Post time and experiences to comments


  1. 1st class. Great supportive group!
    Running away: 25:36 mod. 20 burped
    Drake: 16:04. Super proud!

  2. CWOD
    17:24 rx ( I think I got the change right)

    Great WOD’n with the 5:30am class

  3. schumer says


    16:30 Rx

    Thanks to the noon class for letting me WOD with you!

  4. Muffin Man says

    CWOD: 13:50 Rx

  5. White Ape says

    13:24 Rx backwards

  6. CWOD: 18:27. Mod: blue banded C2B, 63# snatch. Got there right as WOD started so lost time setting up stuff. Fun workout!

Speak Your Mind