Saturday, 11 October 2014

MP CrossFit Tulsa 101114




“Giddy up”

50 Burpee buy-in (as a team, 25 each) for time

After team is done, rest 3 minutes then start the main WOD


200 meter Shuttle Sprints x 6


4 rounds (alternating partners each round, 2 rounds each):

12 Toes-2-Bar

12 Handstand Push-ups


200 meter Rowing Sprints x 6

Followed by…

4 rounds (alternating partners each round, 2 rounds each):

12 Pull-ups

12 Overhead Squats (95/63)


120 meter Human Wheel Barrel


For Time


This is a partner WOD. In all exercises, except the wheel barrel, ONLY one partner working at a time. The Burpee buy-in is a team total, 25 each. Perform the run and row as relays; person A does 200m, tags person B to do 200m, and then repeat. Throughout the other exercises, each partner must perform equal work. Partners alternate rounds, A does rd 1, B does rd 2, A does rd 3, and B does rd 4. Each round must be completed in it’s entirety before moving to next round or event. The human wheel barrel is executed by person A grabbing the feet of person B, and then they travel with person B walking on their hands. Each partner will be the “wheel barrel” for 60m.



Exactly 5 minutes after completing CWOD, establish 1-rep max clean. Both partners find 1-rep max. Score is total weight lifted.

7:00 cap



Post team time and load to comments


  1. White Ape says

    Pre-WOD 2-mile run with Quadzilla and Janimal.

    Partnered with Janimal
    Board PR by almost 3 minutes!
    395 total for lift

    Great job everyone!

  2. Ran the caboose on the “J” train
    Finishe the WOD as Jana’s shadow minus wheelbarrow
    Tears were shed

  3. gwilkins19 says

    Ran the lafortune 5k: 22:47

    CWOD: 30:42 Rx with Robert! Then 360 total for the lift.

  4. Did the Colby 5K and Crossfit Challenge in the Rain! Sweet..

    Annie with 2-1 Singles and 14# weighted sit-ups
    (I forgot my rope…and Jana, I skinned my caboose!)

    Run 1.5 Miles

    30 Meter Front-Racked Walking Lunges – 55# Fat Bar

    Run 1.5 Miles

    3 rounds of:
    10 Power Cleans (55# for all)
    17 Deadlifts
    11 Front Squats

    Crawl to finish line! That was a good one! Next year we should take a group from MP!

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