Monday, 09 November 2015

MP CrrossFit Tulsa 110815



Shoulder Press


Start at 60% 1RM, increase by 5% each set


For Quality and Max reps



“Time to work it off”

40 Burpees

40 Double Unders

400m Run

30 Knees-2-Elbows

30 Speed Skips

300m Run

20 Pistols, Alternating (10 each leg)

20 Clapping Push-ups

200m Run

10 Strict Handstand Push-ups

10 Muscle-ups

100m Run


For Time

Compare to Monday, 11 May 2015



Plantar Surface – 1:30/foot

Low Lunge Twist – 1:30/side

T-Spine Smash – 2:00



Post load and reps, time, and experiences to comments


  1. SWOD: 8 @ 55#
    CWOD: 17:10 mod
    Felt good today

  2. Balboa60 says

    SWOD: 115# x 5 reps

    I can’t remember my time but I do know it was under the time cap we had (25min)
    -GHDs instead of K2E
    -Pistols using 20″ box
    -5 Kick-ups/Kick-up Attempts in exchange of the HSPU (really trying to work on that)
    -10PLU/10 Ring Dips (blue band) in place of the MU’s

  3. darrenandtara says

    Swod. 7 @ 68#
    Cwod. 19:05. Mod ab mat and MU. 21 sec PR with same mod.

    4 @155#
    Cwod. 20:31. Had a few Rxish Pistols in there but others were ugly. Using a 12 kb.
    Shoulders gave out on hspu. Glad to be back in the gym.

  4. White Ape says

    7 @ 165

    14:46 Rx

    Not a PR, but coming off a Jamaica vacation, I will take only 1:00 slower. 🙂

Speak Your Mind