Friday, 04 December 2015

MP CrossFit Tulsa 120415



Overhead Squat

1-rep max

Compare to Monday, 17 August 2015



200m Run

30 Wall-ball Push-ups

20 GHD Sit-ups

10 Hang Power Cleans (135/93)


3 rounds for time

Compare to Monday, 17 August 2015



Quad Smash – 1:30/leg

Overhead T-spine Smash – 2:00

Posterior Chain Floss – 1:30/leg



Post load, time, and experiences to comments


  1. SWOD:
    145# 21b PR. Felt great could have gone up, but… listened to Julie. 🙂 Leave on a PR

    No time for the CWOD, will Run 5K after work.

    See everyone Saturday!

    Good Luck Jimmy and Pinky!

  2. SWOD: 90# felt great!
    CWOD: 14:06, @ 75#, rowed 250m instead of run

  3. SWOD:

    2 rds +30 pu @ 15:00 cap
    shoulder was not working

  4. Muffin Man says

    SWOD: 120# – shoulder and wrist felt very unstable
    CWOD: 8:38 Rx

  5. SWOD: 90# 7lbPR. First time using wrist wraps = first time OHS was not painful!
    CWOD: 14:04 @ 68# PU on knees

  6. Balboa60 says

    SWOD: 160# (5# PR)

    CWOD: 14:38 Rx

    Good day!!! Got a Pr, finished the CWOD under the time cap, and rocked it out Rx! Making progress! Good luck to you marathoners!!

  7. White Ape says

    Tied PR, which I am ok with since I haven’t been focusing on lifts during this stupid marathon training.

    No time due to packed schedule trying to get out of town for San Antonio.

    Congratulations to all those that set new PR’s today. OHS is a hard lift!

  8. darrenandtara says

    Swod. 118#. 3# Pr.

    Swod. 190. Same. Ok with that since I think that was my first OHS since battle at the ballpark. Went too fast on 200.

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