Monday, 26 January 2015

MP CrossFit Tulsa 012615

 2015 CrossFit Games registration is open @



Handstand Drills

One-arm HS holds

30 seconds each arm

Straddle Jump to HS

Perform 5

One-leg Tuck Jumps to HS

Perform 3 each leg


2 rounds for quality



“Double Dutch”

100 Double Unders

5 rounds of “Cindy”*

80 Double Unders

4 rounds of “Cindy”

60 Double Unders

3 rounds of “Cindy”

40 Double Unders

2 rounds of “Cindy”

20 Double Unders

1 round of “Cindy”


For Time

*”Cindy” is 5 Pull-ups, 10 Push-ups, 15 Squats

WOD courtesy of



Hip Capsule – 1:30/side

Lateral Opener – 1:30/side

Posterior Chain Floss – 1:30/side



Post time and experiences to comments


  1. 25:27 RX
    That was fun!

  2. ~31:00 Rx

  3. Balboa60 says

    Thanks for letting me join you guys today and get a nice slice of humble pie 🙂

    We had a 30min time cap:

    here’s what I had left after the time cap:

    1rd of Cindy
    20 DU’s
    1rd of Cindy

  4. darrenandtara says

    31:05. Rx.

    27:26. Rx.

    Eye opener for Monday.
    Nice to see you Rocky.

  5. 25 ish
    My shoulders hurt.

  6. White Ape says

    18:57 Rx

    That was one exhausting WOD. Not overly tough, just tiring.

  7. 25:46. I did the Masters WOD since I still have crappy lungs from bronchitis + marathon and haven’t done much in the last few weeks. I did all PLUs kipping tonight for the first time ever (and paid for it with five ripped blisters!), and did PUs on one knee instead of two. Felt good to be back but I still don’t feel 100%.

Speak Your Mind