Friday, 28 November 2014

MP CrossFit Tulsa 112814

Classes are 0900 and 1200 only.


Partner WOD

“Black Friday”

20 Clean and Jerks* (175/115)

40 Handstand Push-ups

600m Run (partner A only)*

80 Wall-Ball Volleyball Tosses* (20/14) @ 8′

200 Double Unders

80 Wall-Ball Throws (20/14) @ 7m

600m Run (partner B only)*

40 Kettlebell Swings (70/53)

20 Deadlifts (325/215)


For Time


*Special instructions:

-Squat C&J

-When one partner is running, the other is performing max rep burpees.

-WB Volleyball Tosses consist of partners facing other on either side of a 8′ target, partner A performs a WB shot throwing the ball over the target, and partner B catches,performs aWB shot and returns ball over the target. Each throw is one rep. If ball doesn’t make it over, rep does not count. If ball is dropped, both partners perform 5 penalty burpees.



Post time and burpee count to comments


  1. Partnered with Tara.
    85 total burpees.
    Mod: 53# C&J, 103# DL, HSPU with ab mat and towel, 12#WB, 35# KB.
    Struggled with DUs today.

  2. White Ape says

    Round 1 at 0900:
    Partnered with Boy Wonder
    All Rx except DL at (275)

    With Boy Wonder and Snowman
    Front squats 5-5-5-5

    Round 2 at 1200:
    Partnered with Jaime
    Some exercises were modified due to Jamie’s rehab requirements
    Cleans and Deadlifts were Rx for me.

    Pretty tired now. 🙂

  3. gwilkins19 says

    CWOD: 27:25 with Darren – 155# C&J, 53# KBS, 275# DL
    SWOD: 4 sets of 5 front squats @ 205#

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