Friday, 03 July 2015

MP CrossFit Tulsa 070315


Strength & Conditioning:

In honor of our Independence Day, here is a hero WOD.


5 rounds for time of:

10 Back Squats (225/150)

10 Deadlifts (275/183)

400m Run


WOD courtesy of

U.S. Army Capt. Andrew Pedersen-Keel, of South Miami, Florida, died March 11, 2013. The 28-year-old was assigned to 1st Battalion, 3rd Special Forces Group (Airborne), in Fort Bragg, North Carolina. Pedersen-Keel was fatally injured in Jalrez District, Afghanistan, from small-arms fire from an Afghan security-forces member. He is survived by his mother and stepfather, Helen Pedersen Keiser and Bob Keiser; father, Henry Keel; sister, Mary Elizabeth Keel; and fiancèe, Celeste Pizza.



Super Front Rack – 1:300 each arm

Banded Olympic Wall Squat – 1:30

Quad Smash – 1:30 each leg



Post time and experiences to comments


  1. Muffin Man says

    “PK”: 27:29 Rx

    Wow that was toasty

  2. 28:35
    155# DL
    95# back squats

  3. darrenandtara says

    T. 35:32. Mod Mod 133# BS and 135# DL.

    D. 30:47. Dropped from 225 to 205 on BS and from 245 to 225 on DL after 2 rounds.
    Congrats to you RX’ers on that one. That was too heavy for this old man.

  4. 43:34 Rx. Did the first round with 203# DL instead ok 183# on accident.
    I was just happy to finish the reps.

  5. White Ape says

    That was a rough one. I have to apologize to the morning classes. I totally forgot that there was suppose to be 2 minutes of rest after each round. Oops. 🙂

    “PK” (w/o rest)
    23:11 Rx

    I have been exhausted all afternoon.

  6. 36:01. 2 reps @ 153# then rest at 133# DL and 133#/123# BS (dropped weight after 2.5 rounds because my form was getting bad).
    That was probably among the 5 hardest WODs I have experienced at MP. Running tomorrow is going to be rough. Congrats to everyone-especially the morning no-resters.

  7. 30:36rx NO rest!
    Ooops???….Jimmy…come on your killin me

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