Wednesday, 04 November 2015

MP CrrossFit Tulsa 110415

There will me no 0845 class Wednesday, Friday, or next Monday.

Competitors Class is also canceled this week.

Sorry for any inconvenience.



600m Run

50 Speed Skips

50 Box Jumps (24/20″)

75 Singles

800m Run

75 Sit-ups

50 Weighted Walking Lunges (45/25)

50 Double Unders

600m Run


For Time



Couch Stretch – 1:30/side

Spine Smash – 2:00

Anterior Compartment Smash – 1:30/side



Post time and experiences to comments


  1. 19:47 Rx

  2. 21:06; singles for double unders; everything else Rx

  3. Balboa60 says


    those lunges and box jumps took me a while 🙂 Have fun in Jamaica MP’ers!!

    Thanks for coaching us Big Dave!

  4. CourtnieSmith says

    25:54 Rx
    My double unders are improving drastically. Running still slows me way down. Gotta work on it.

  5. 23:50 singles.

  6. darrenandtara says


    Beach Wod.
    Run 200ish. 20 sit-ups. 15 push-ups. 10 burpees. Run 200 ish. Swim 50ish
    4 rounds.
    22ish. Swimming is for fishes not people.

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