Monday, 14 March 2016

MP CrossFit Tulsa 031416

Speedy at the top of her first bar muscle-up!



Option 1:

2016 CrossFit Games Open WOD 16.3

Complete as many rounds and reps as possible in 7 minutes of:

10 Power Snatches*

3 Bar Muscle-ups**



Rx: (75/55)

55+ and Teen 14-15 Rx: (65/45)

Scaled, Scaled 55+, Scaled Teen 14-15: (45/35)


**Muscle-up Variation:

55+ Rx does 5 Chest-2-Bar Pull-ups

All scaled divisions do 5 Jumping Chest-2-Bar Pull-ups


A thorough WOD description and standards can be found here.


Option 2:

3-person Team WOD

180 Wall-Ball Shots (20/14) at (10/9′)

60 Pull-ups

150 Deadlifts (135/95)

60 Burpees

120 Kettlebell Swings (53/35)

60 Box Jumps (24/20″)

90 Calories Rowed


For Time

Compare to Tuesday, 31 March 2015



Couch Stretch – 1:30/side

Reclined Spinal Twist – 1:30/side

Banded Overhead Distraction – 1:30/side


Royal Huddleston Burpee Challenge:

Day 37



Post score, time, and experiences to comments


  1. schumer says:

    Option 2:

    30:56 Rx

    w/Danny & Chad V.

  2. sflynn says:

    28:42 w/ Rhonda and Harmon. I did Rx weights but mod banded PLU

    Also got my 10 Rx reps for 16.3 😉

    Small, but fun class today! Good to see you at the 0845 Rhonda!

  3. Balboa60 says:

    Scaled (45# Snatches & 5 jumping C2B)
    122 reps 🙂

    Knocked out a little bit of Option 2 with Ethan and Matt!

  4. darrenandtara says:

    16.3. 75 reps. 6:11. 12 seconds faster through the tiebreak but grip completely wore out at the end. Only one more rep.
    Through burpees on other WOD with Boone and Rags. Was in zombie mode.

  5. CourtnieSmith says:

    Redid 16.3
    105 reps. 6 more reps than Saturday. Ehhh this one just wasn’t my thing.
    Did Rx the first 10 snatches so I could post an Rx score.
    Then did partner workout with T. We only went through the burpees and skipped the PLUs. Her hands are torn up from being such a boss on MUs.

  6. Daniel says:

    105 scaled

  7. White Ape says:

    Redid 16.3
    116 rep RX
    5 reps better than first time!

    Great work today everyone!

  8. 16.3 Rx 10 reps with a bunch of MU attempts. Didn’t expect to get one since I just started working on them yesterday…but it absolutely showed me why practicing progression is important, and I plan to start properly now.
    Also, I forgot to do burpees since Thursday since I was both sick and out of town…so I caught up and did 142 freaking burpees today.

  9. Manny says:

    16.3: 129 Scaled

    50 Wall Ball Shots (20 lbs)
    50 Deadlifts (125 lbs)
    25 Burpees

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