Wednesday, 06 May 2015

MP CrossFit Tulsa 050615



Pick any Three (3) skills on the “Athletic Skills Sheet


For quality, time, load, or completion



Every minute on the minute for 12 minutes perform:

1 Hang Power Clean (90% 1RM)

10m Sprint

3 Toes-2-Bar

10m Sprint

3 Hand-release Push-ups*


For Score

*On final minute, do as many HRPU as possible. Number of HRPU in final minute is score. Burpees are an acceptable modification for HRPU.

If you cant finish a given minute, stop where you are at in that minute, and start the next round and try to finish the new minute. Post last successful minute.



Hip Capsule – 1:30/side

Overhead w/ External Rotation Bias – 1:30/side

Quad Smash – 1:30/side



Post skills worked, score, and experiences to comments


  1. schumer says

    worked on ring dips


    Jimmy, I think you are a day off on the burpees. I think today is 89 not 90.

  2. darrenandtara says

    CWod. Did add a rep on HPC @ 115#.
    Got thru 10 rds before failure. Did round 11 in minutes 11 and 12 with 16 push-ups.
    Need to work hook grip to save the forearms.

  3. Muffin Man says

    CWOD: did as Rx – got through all 12 rounds with 27 extra HRPU @ 205#

  4. CWOD:
    “Jimmy’s Experiment”
    added a Hang Clean every round at 50% 1 rep
    got to 10 HRPU on 12th round

  5. White Ape says

    Did the “experiment” as Jana so called it. 🙂
    Successful through 12 @ 135 lbs
    8 Burpees for score

    Thank you Jana, Jaime, Darren, and Tara for participating in my experiment. 🙂

  6. darrenandtara says

    Cwod. Did the Experiment.
    got through 10 rounds @ 53#. Did round 11 in minutes 11 and 12.

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