Friday, 26 December 2014

MP CrossFit Tulsa 122614




“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

Compare to Saturday, 11 October 2014


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.


Hip Capsule – 2:00/side

Overhead w/ External Rotation Bias – 2:00/side

Quad Smash – 2:00/side

Post time and experiences to comments


  1. White Ape says

    My lucky day again!!
    Partnered with Rhondamama!
    All Rx except Rhonda “had to” use a 2″ spacer on hspu. Next, RX!!!

  2. gwilkins19 says

    32:36 Rx – partnered with Darren. The struggle was real on the OHS for both of us!

    • darrenandtara says

      Struggle is the nicest way to say what really happened to me. There were no winners today between me and my enemy. Only a bruised ego and wrecked shoulders. Need to work form on that lift.

  3. darrenandtara says

    Partnered with Kelsey. 32:31.
    Mod ab mat on HSPU.

  4. Great work everybody!

  5. Partnered with Tara. 32:31
    Mod: HSPU with ab mats, some kipping/some banded PLUs, 43# OHS due to 22-mile long run the next day.

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