Thursday, 14 May 2015

MP CrossFit Tulsa 051415





Competitors Class


Competitors class is for those members that want to take their CrossFit to the next level. All MP members are welcome to join this class. WOD’s for this class will not be posted on the website the night before. When coming to this class, you will be expected to have a basic knowledge of all CrossFit movements. Ideally, you are familiar with and can be responsible for your own scaling, if necessary. Those that chose to attend this class, please come prepared for any movement/ exercise that can be found in CrossFit. There will be brief warm-up instruction, but basic knowledge is the responsibility of the athlete. Attendees will be encouraged to FULLY participate in whatever is programmed. This class is fast paced, demanding, and challenging. You will experience both success and frustration; but your skill level, strength, speed, etc will grow exponentially!




Chose a sport:

Run: 8 x 200m, rest 2 min

Row: 8 x 250m, rest 2 min

Bike: 8 x 600m, rest 2 min

Swim: 8 x 50m/yd, rest 2 min



Royal Burpee Challenge:

Day 97



Post sport and split time to comments


  1. Swod
    5-3-1+ 13 reps at 155#
    12 min clock
    100 mountain climber buy-in.then
    20kb swings
    10 pistols with.a10# plate


  2. White Ape says

    WOD 1:
    1 PLU
    1 Burpee
    add 1 every minute
    15:00 cap

    WOD 2:
    12 rep max OHS
    12:00 cap

    WOD 3:
    3-person team
    5 FatBar Front Squat (130/90)
    5 HSPU
    5 T2B
    100m sprint
    6 round for time
    Alternate exercises

    My results:
    WOD 1:
    Successful through minute 13

    WOD 2:
    185 12-rep max
    205 7-rep

    WOD 3:
    Ape/Pinky/Muffin Man
    7:56 Rx

  3. WOD 1: made it through round 11 and failed on round 12. Mod: banded PLU
    WOD 2: 78# 12 rep max (78%1RM)
    WOD 3: 7:56 with grant and jimmy (mod:90# fat bar front squat, HSPU with ab mat)

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