Saturday, 15 November 2014

MP CrossFit Tulsa 111514



Pick any lift, and perform one option:

1. Establish a 3-rep max


2. Establish a 1-rep max




Partner WOD

“Dance a Little”

20 Chest-2-Bar Pull-ups

40 Plate-facing-Burpees (45lb bumper)

60 Box Overs (24/20″)

80 Slammers (12/8)

100 Sledge Swings(10/8)

2000m Row


For Time

Equal work. Complete each exercise in it’s entirety before moving to next.




Quad Smash – 2:00/leg

Overhead T-spine Smash – 2:00

Classic Posterior Chain Floss – 2:00/leg



Post load and rep, time, and experiences to comments


  1. gwilkins19 says

    SWOD: Back Squats – 3@235#
    CWOD: 17:14 Rx with Darren

  2. White Ape says

    Back SQ 3-rep

    Partnered with “Speedy”, aka Tara.
    All Rx w/exception of Tara did standard PLU working on getting more height without a band.
    Strong work! The row was ugly!!

  3. darrenandtara says

    SWod. Snatch. 68#. 5# Pr.
    Cwod. Partnered with the boss.

    SWod – shoulder press. 175#. 5# pr. Not my best effort but I’ll take it.
    CWod – Grant and I smoked Jimmy and T. Putting this on a plaque and hanging it over the fireplace.

    • gwilkins19 says

      I have already made three copies. One for Darren, one for me and one for jimmy. Mine is going on my
      Mom’s refrigerator 🙂

    • White Ape says

      “Smoked”? Not sure if 15 seconds equals “smoked” in my book. But whatever you need to sleep at night.

      Tara, I guess it was good we were going at 85%. That wa Darren and Grant feel better. 😉

  4. 98 lbs overhead squat
    PR by 18 lbs per the board

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