Tuesday, 08 September 2015


MP CrossFit Tulsa 090815


“Make-up work”

Pick a missed lift, find 1-rep max


Pick a lift and perform:

5 reps @ 60% 1RM

5 reps @ 70%

5 reps @ 80%

For Quality



12-9-6 rep rounds of:

Shoulder-2-Overhead (135/93)


GHD Sit-ups


For Time



Barbell Shoulder Smash – 1:30/arm

Quad Smash – 1:30/leg

Spine Smash – 2:00


For Quality


San Antonio Marathon Training:


Hollow Rock: 3 x 10

Hop with forward lean: 3 x 3-5

Pulling Wall: 3 x 20/foot

Alternating Foot Pull: 3 x 5-10/foot

Fast runs: 2 x half sprint distance @ 80-90%, 2 x sprint distance @ >90%, rest as needed between runs



30-45 minute Drill Work

8-10 x 200m, rest 2:00 between



Post lift and load, time, and experiences to comments


  1. White Ape says

    Day 1 of sprint drills done! Man I felt slow. :/
    32.8, 33.9, 34.5, 35.1, 34.7, 35.4, 36.0, 35.7, 36.9

    Note to self, never again do repeats on the inside track at the HZ. Too many sharp turn for sprints.

  2. SWOD: Deadlift 175# (18# PR so that made me happy!)
    But then, there was the CWOD: not so happy
    Only finished 2 rnds in 12min cap, felt very weak…
    65# shoulder to overhead, 2:1 PU/Ring Dip for MU; Rx GHD

  3. SWOD: started off to work on Snatch 1RM but loading hurt hamstring with just the bar…so went to plan B and got a new Hang Power Clean 2#PR @115#.
    CWOD: 10:45. Mod:33# due to hamstring loading on G2S, 2:1 blue banded PLU/red-banded dips for MUs.
    Just thankful to not have to completely change the workout tonight.

  4. darrenandtara says

    Cwod. Snatch work.
    Swod. 10:17. 73# jumping MU.

    Cwod. Snatch work.
    Swod. 9:30. Rx. Planned to split MU on rings and bars.
    Went to all bars after first round. Need to keep arms tight to the body when flipping up on the rings.

  5. White Ape says

    260# tied PR

    8:31 Rx

  6. Muffin Man says

    SWOD: Snatch – 160# (5# PR)

    CWOD: 10:39 Rx. Worked half ring and half bar MUs. Fun WOD!

  7. SWOD: thruster 138
    Front squat 183
    Worked 12 mins on CWOD

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