Saturday, 25 July 2015

MP CrossFit Tulsa 072615

A lot of “Fat” cried out during Friday’s WOD.



Rope Climbs

20:00 of quality work



Partner WOD

Complete as many rounds as possible in 15-minutes of:

150m Run

12 GHD Sit-ups

9 Kettlebell Swings (70/45)

6 Front Squats (135/93)

3 Strict Handstand Push-ups


For score

Alternate exercises through each round. Each run is worth 3 reps, 1 per 50m.


Flexibility/yoga poses:

Thread the Needle – 1:30/side

Twisted Monkey – 1:30/side

Pigeon – 1:30/side



Post score and experiences to comments


  1. Muffin Man says

    Foundation Crossfit – Seattle, WA

    SWOD: BP – 8X3 ascending in weight: worked up to 95 kgs

    CWOD: Crossfit Team Series 15.5 (team of 4)

    150 WBS
    100 cleans (70kg)
    50 muscle ups

    13:16 (I was Rx and my team was scaled)

  2. darrenandtara says

    Climbed the rope a few times – skin still on fingers – success!
    CWOD: partnered with Jamie; 6 + half the run; Rx except
    my strict hpu were n

  3. That was fun! I loved having the skill work. My rope climbs were not too bad for not doing them for over a year.

    8+2 rx with jimmy
    Fun wod.
    First time to do strict hspu in a wod SUPER pumped! 🙂 🙂 🙂

  4. White Ape says

    What Jana said…except not myfirst WOD with strict HSPU. 🙂

    Great work on rope climbs.

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