Wednesday, 19 August 2015

MP CrossFit Tulsa 081915

Attention MP: Due to the OKC competition this weekend, the Friday night class and Saturday class will be cancelled. Sorry for an inconvenience. 



Front Squats

1-rep max

Compare to Wednesday, 08 April 2015



“Build your own”

Pick two exercises from the list to make your own triplet 12-minute AMRAP:

5 ?

10 ?

20 Calories Rowed


For Score

Compare to Monday, 13 April 2015

List: Shoulder-2-Overhead*, Clean*, Deadlift*, KB Swings (70/53), Burpee, Pull-up, Muscle-up, Hand-release Push-up, Knees-2-Elbow, GHD Sit-up, Slammer (12/8)

*If doing as a 5 rep lift, no more than 80% 1RM. If doing as a 10 rep lift, no more than 50% 1RM.



20 Passovers w/ PVC

Anterior Compartment Smash – 1:30/side

Spine Smash – 2:00

Barbell Shoulder Smash – 1:30/side



Post max load, exercises chosen and score, and experiences to comments


  1. Front Squat 103# (no PR, but no less)

    1 squat clean followed by 4 front squats @53#
    10 burpees
    20cal row

    Almost compl. 4 rds, less 15cal row on 4th rd

    Learned: Can get a killer wrkout in 12min!

  2. Muffin Man says

    SWOD: 300# (25# PR) – Hatch Squat Cycle must be paying off!! 🙂


    5 Muscle Ups (ring)
    10 GHD Sit Ups
    20 Calories Rowed

    Total: 4 + 3

    Did my first set of MUs unbroken (PR)

  3. White Ape says

    Stayed at 345. Tried 350 twice, didn’t feel it today.

    Nice PR’s today!

  4. SWOD: 155# (5# PR). Feel like I could’ve gotten more on a day when I didn’t have a 9 hour surgery.
    CWOD: 5 KB, 10 slammers, 20 cal row. Rx. 155 reps. Different exercises but 30 more reps than last time-I think due to row improving.

  5. darrenandtara says

    Swod. 150# 5# Pr.
    Cwod. 5 kbs @ 45# 10 burpees.
    4 rds even.

    Swod. 255#. 0 Pr. Stuck in a rut on this lift.
    Cwod. 5 butterfly plu. 10 Ghd.
    4 rds and then through 10 cal on row.
    First try with butterfly’s in a wod. Iffy but a start.

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