Friday, 18 September 2015

MP CrossFit Tulsa 091815





15 Burpees

30 Squats

45 Unanchored Sit-ups

Run 600m


5 rounds for time



Quad Smash – 1:30/side

Anterior Compartment Smash – 1:30/side

T-spine Smash – 2:00

Olympic Wall Squat – 2:00



Post time and experiences to comments


  1. Seriously Jimmy!? I am the one who suggests this and you do it on the day I’m not there? 🙁

    • I did it to protect you. Your hamstring is not ready for 75 Burpees, 150 SQ, 225 SU, and 3000m of hill running. That is why I chose this one today, bc I knew you wouldn’t be here. You will get your chance.

  2. 33:03rx
    I guess I don’t need to run today 🙂

  3. 39:02 Rx; great workout!

  4. Muffin Man says

    31:48 Rx

    I think I blacked out somewhere on the third run

  5. 39:14 walked uphill due to sore Achilles

  6. darrenandtara says

    D. 36:26. That’s about a once every ten years wod.

    T. 31:15.

  7. 30:00 Rx
    6:44 PR!

    That was exhausting! So glad I did the WOD with the noon class. We pushed each other great!

    Congrats to all the PR’s!! Special congrats to Christa, who did this WOD all by herself. Strong work!

  8. Discovered that my hotel in DC had a ridiculously nice gym, right after I ate a giant dinner at my conference… So…

    500m row

    4 rounds of:
    65# bear complex x5
    16# WB throws x20

    500m row
    Forgot to start a watch, but I think my time was around 17 minutes.

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