Wednesday, 22 April 2015

MP CrossFit Tulsa 042215


This week is make-up week for the 1-rep max board.

“Make-up work”

Pick a missed lift, find 1-rep max




Pick a lift and perform:

5 reps @ 60% 1RM

5 reps @ 70%

5 reps @ 80%


For Quality



Every minute on the minute for 15 minutes perform:

5 Handstand Push-ups or Burpees

15 Double Unders*


For Score*

*Score is equal to last minute successfully completed plus additional reps. If you successfully complete all rounds, perform as many rounds as possible in the last minute.



Hip Capsule – 1:30/side

Seated Shoulder Flexion – 2:00

Spine Smash – 2:00



Post lift, load, score, and experiences to comments


  1. darrenandtara says

    Shoulder press. 77#. 7# PR.
    CWod. 320. Did burpees.

    Front squat. 255#. Same. Haven’t been lifting heavy legs and it showed.
    CWod. 316. HSPU the first 10 rds then mixed the last

  2. SWOD: 110# clean and jerk 1RM. 5# PR. ran out of time.
    CWOD: 311 pts, all burpees and DUs completed. All but 4 rounds with unbroken DUs-this is an improvement for me.

  3. Muffin Man says

    SWOD: 270# BS
    CWOD: 9 + 20: got through the 9th round with HSPU had to take a minute off and then mixed the next 4 rounds with HSPU and burpees

  4. White Ape says

    Did Front Squat work
    5 @ 205
    5 @ 245
    5 @ 275

    15 rds +31 reps
    Total: 331 w/ Burpees

    Congrats on all the PR’s today!

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