Saturday, 03 January 2015

MP CrossFit Tulsa 010315



As a team of 3, each person find their 1 rep max:

Power Clean and 2 Front Squats


6 minute time cap


Rest 3 minutes then..



With your team of 3, perform 4 rounds of:

10 Handstand Push-ups

15 Pull-ups

20 Toes-2-Bar

25 Calories Rowed


Alternate team members on exercises. Each member will perform each exercise once.

I.E: Rd 1 – A does HSPU, B does PLU, C does T2B, A does row. Rd 2 – B does HSPU, C does PLU, A does T2B, B does row…


For Time



Hip Capsule – 1:30/side

Prone Shoulder Flexion – 2:00

Olympic Wall Squat – 2:00



Post load, time, and experiences to comments


  1. gwilkins19 says

    SWOD: 655#
    CWOD: no clue

    Partnered with Christiano and D Money

  2. darrenandtara says

    Swod. With Erin and Jamie. Not sure.
    CWod. 15:13. Push-ups instead of HSPU.

    Swod. What Grant said.
    CWod. 10:40 ish.

  3. White Ape says

    Teamed with Rhondamama and the Haug:
    I think it was:
    Rhondamama @ 98
    Haug @ 155
    Me @ 275
    Total: 528

    11:20 all Rx
    Congrats to Rhondamama for RX hspu!

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