Saturday, 23 November 2013

MP CrossFit Tulsa 112313

The 0845, 1200, and kids classes will be canceled Monday, 25 November. All other classes will be normal.

Sorry for any inconvenience. 


Inspirational thought:

You are confined only by the walls you build yourself.



Strength WOD:

Perform the following for quality (25 minute cap):

Overhead Squat

Warm-up: 10, 8, 6 rep, gradual weight increase

5 @ 60% 1RM

5 @ 70% 1RM

5 or more @ 80% 1RM



Conditioning WOD:

Partner WOD:

As a team, row 1500m, 15 strokes at a time. While one partner is rowing, the other does 10 Burpees.




Complete as many rounds as possible in 15 minutes of:

7 Box Jumps (30/24″)

7 Kettlebell Push-ups

Row 200m


One partner at a time does a round, and the other one rest. The partner that finished on Burpees, does the first round.



Post row time, number of Burpees, total completed rounds and extra reps to comments


  1. says

    4 Rds +7
    with Rhonda and Jamie 🙂

  2. Ditto

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