Tuesday, 29 September 2015

MP CrossFit Tulsa 092915



4-person team WOD

“Rowing Waterfall”

Row for max calories

While each team member concurrently performs…

40 Double Unders

20 Alternating Dumbbell Snatches (50/25)

100m Farmers Walk w/ KBs (35/20)

20 Double Kettlebell Front Squats (35/20)


For Time and calories rowed

(14:00 cap)

Each member goes through one round of WOD. While simultaneously team members row for max calories throughout the WOD. Team members can rotate through the rower as desired. Farmers walk is with one KB in each hand.

…Rest 5:00, then



As a team, find max load of:

2-rep Hang Clean

(10:00 cap)



Revolved Seated Staff – 1:00/side

Reclined Spinal Twist – 1:00/side

Lying Hip Capsule – 1:00/side

Plow – 2:00




Post time, calories rowed, total weight lifted, and experiences to comments


  1. Fun team WOD! Thanks Jamie and Tara for the tips on hang clean form!

  2. Muffin Man says

    You’re welcome everyone for this gem of a photo! 🙂

  3. Muffin Man says


    Time: 14:20
    Calories: 249


    MM: 215#
    Brent: 170#
    Emma: 85#
    Courtney: 90#

    Total: 560#

Speak Your Mind