Friday, 25 September 2015

MP CrossFit Tulsa 092515

Two little kids playing on the playground.





400m Run

21 Kettlebell Swings (53/35)

12 Pull-ups


3 rounds for time

Compare to Monday, 09 February 2015



Ground-to-Overhead-to-3 rep Overhead Squat


Weight is to be taken from the ground, put overhead any way, and then perform 3 reps of OHS. First rep cannot be a snatch. Must get overhead and pause at the top before starting OHS’s.



Super Front Rack – 1:300 each arm

Banded Olympic Wall Squat – 2:00

Quad Smash – 1:30 each leg



Post time, max load, and experiences to comments


  1. Helen oh Helen:
    4 sec PR…I will take it. 🙂

    Nice work everybody!

  2. CWOD:
    9:27 Rx
    is a PR

    3 @ 135#
    (the CWOD wore me out)

  3. CWOD: 15:59; mods: row 500 ( sore Achilles) ; 30# kb, green and purple banded plu (may be time to move to just green)
    SWOD: 3 @ 68# (more than previous 1 rm! Woohoo!)

  4. darrenandtara says

    Helen. 10:42. 25 sec PR. Went unbroken until last set of plu.

    Swod. Got 165#. There’s more there but not today. Tough lift to control when tired.

  5. Muffin Man says

    9:38 Rx
    3 @ 95# (back was lit up from last night’s deadlift fiasco and all the KBS today)

    Thanks Jana! 🙁

  6. CWOD:
    8:17 Rx
    6 second PR!

    I was toast after Helen, and the heavy DL’s last night.
    Got 3 reps at 215#

  7. CWOD: 12:12, mod: blue band. 9 second PR with less bands on PLU.
    SWOD: 3@83#. First time doing full squats since my injury so didn’t try to go any heavier.

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