Wednesday, 25 November 2015

MP CrossFit Tulsa 112515

Classes are normal through Wednesday. No classes on Thursday. Only a 0900 class on Friday. Classes back to normal on Saturday.



Make-up a Lift

1-rep max

For max load




Pick any lift and perform:

5-5-5-5 @ 85%

For Quality



“Thank Goodness!”

1000m Row or 800m Run*


2 rounds of:

25 Pull-ups

10 Tire Flips (210/180)

50 Sledge Swings (10/8)

30 Slammers (12/8)

400m Run or 500m Row*


25 Burpees


For Time

Compare to Wednesday, 26 November 2015

*If you run at the beginning, you must row in the 2 rounds. If you row at the beginning, you must run in the rounds. Either way, you must run 800m and row 1000m by the end of the WOD.



Plantar Surface – 1:30/foot

Low Lunge Twist – 1:30/side

T-Spine Smash – 2:00



Post lift performed, load, time, and experiences to comments


  1. Really neat pic

  2. SWOD:
    175# 1 RM HPC

    24:23 Rx

  3. SWOD: worked clean to front squat; 93#
    CWOD: 32:10; tough today, but did do partial Rx has I did some of the PLU w/o bands
    Happy Thanksgiving everyone!

  4. darrenandtara says

    SWOD – worked form on HPC
    CWOD – 25:02 RX
    Happy Thanksgiving!!

  5. White Ape says

    280# hang power clean
    5 lb PR

    19:16 Rx w/800m run and rowing in the rounds.
    That was a few seconds slower than last years. However, I think the rowing in the rounds accounts for that. On and off the rower, and I believe I run faster in a WOD than row. I guess I will find out next year. 🙂

  6. SWOD
    4×5@73.5% Back Squat
    22 flat RX
    Run for the 800
    row for the two 500 m

  7. 24:50 rx
    Shared tire flips with Boy Wonder

  8. CourtnieSmith says

    27:00 10 PLU Rx.. The rest banded
    Ran the 800 first, then rowed the 2 500s

    175 backsquat

  9. Muffin Man says

    SWOD: 1RM Hang Pwr Clean: 245# (20# PR)
    CWOD: 20:25 Rx

  10. Got off work late so missed SWOD.
    CWOD: 25:55 Rx. Did all runs and no rows because I missed Jimmy’s blurb that you had to do both…..

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