Tuesday, 06 October 2015

MP CrossFit Tulsa 100615



“Three’s Company”

WOD 1:

15-12-9 rep rounds of:

Calories Rowed



WOD 2:

45 Double Kettlebell Thrusters (53/35)

60 Double Unders

45 Handstand Push-ups

60 Jump rope Singles

45 Kettlebell Swings (53/35)


WOD 3:

90 Pull-ups

180 Push-ups

90 One-arm Kettlebell Snatch Lunge (53/35)


For Time

Compare to Saturday, 18 October 2014


Perform these as a 3-person team. All WODs are equal work, and only one member working at a time.

WOD 1: Each member performs the round of 15, then the round of 12, and then the round of 9. Immediately move to WOD 2 when last member completes 9 round.

WOD 2: This is a chipper. complete each exercise in it’s entirety before moving to next. Move to WOD 3 when last KB swing is complete.

WOD 3: Complete each exercise before moving to next. “One-arm Kettlebell Snatch Lunge” is executed by KB in one hand. Simultaneously while snatching the KB, lunge forward with the opposite leg. Touch the trailing knee to the ground, and then return to the start position.



Quad Smash – 2:00/leg

Overhead T-spine Smash – 2:00

Classic Posterior Chain Floss – 2:00/leg


San Antonio Marathon Training:


See 08 September 2015

20-30 minutes


6+ x 400m, easy 300m between each



Post time and experiences to comments


  1. darrenandtara says

    Glad you got this pic. It was right before the wheels fell off.

    Tarren back in action today as a 2 person team. Didn’t note the time. All Rx except T was 30 on the kb snatches.

    Good one to shake off the rust, but the push ups were nasty.

  2. Nice pic…D and T steppn’ and repn’

    that was a nasty welcome back, especially as a two man team with little rest….especially when you have Jimmy on your 6…23:03rx

    Agreed PU ate my paleo lunch!!! and then some. I was down to twofers at the end! UGH….one more thing to work on.

  3. Muffin Man says

    26:30 + 8:12 sprint WOD with Brent

    100 GHDs for time: 5:52

    Time to put that last ditch effort into Jamaica!

  4. White Ape says

    23:03 Rx with the Janimal
    That was tough! Had to work hard to keep up with Jana. 🙂

    Front Squats from yesterday.
    4 reps at 315
    3 pause squats at 275

  5. First night back on the track since January. 1 mile WU, 7x400m with 300m recovery, short CD. Splits: 1:40/1:38/1:39/1:37/1:36/1:37/1:33. 4.22 miles. Still have a lot of work to do, but getting back into it.

    Then came to the gym and did 100 GHD sit-ups for time with Grant. Finished in 7:13. That needs to be a board WOD.
    Then worked on PLUs…and got 4 kipping PLUs in a row-that’s my most ever with proper form. Pretty stoked.

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