Tuesday, 30 September 2014

MP CrossFit Tulsa 093014

0630 class is canceled. Sorry for any inconvenience.

All other scheduled classes are normal.



Practice 10 minutes on:

Straight Legged Box Jumps


*Hold Overhead Distraction 30 seconds/side after each set


For Quality



“Cardio Killer”

800m Run

80 Double Unders

800m Row

600m Run

60 Double Unders

600m Row

400m Run

40 Double Unders


200m Run

20 Double Unders

200m Row


For Time

Compare to Friday, 30 September 2011



Side Straddle stretch – 1:00/side

Center Straddle – 1:00

T-Spine Smash – 2:00


2 rounds for quality



Post time and experiences to comments


  1. 23:43
    Runs as posted. 3:1 singles. No row

  2. 25:56 RX

    Thanks to Robert for the excellent 5:30 am assistant coaching this morning.

  3. darrenandtara says


    26:00. Didn’t like this one at all, but it was needed. Cardio needs much work.

  4. Believe it or not I really enjoyed this WOD 🙂

    26:06 Rx

    Need to drop some poundage which will help on those runs!!

  5. gwilkins19 says

    23:46 Rx gotta work on those double unders

  6. CWOD:
    20:59 Rx

    0:55 sec PR
    Caught once on set of 60 DU’s

    I am exhausted!

  7. 21:36 RX

  8. darrenandtara says

    25:09 RX

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