Tuesday, 08 December 2015

MP CrossFit Tulsa 120815

Pre-race smiles



500m Row

For Time



“Annie are you OK?”

500m Row at beginning of each round

21-15-9 rep rounds of:

Dumbbell Thrusters (35/25)

Sumo Deadlift High-Pull (65/45)


Med Ball Cleans (20/14)

Wall-Ball Shots (20/14)


For Time



Low Lunge Twist – 2:00/side

Eye of the Needle – 2:00/leg

Reclined Spinal Twist – 2:00/leg



Post times and experiences to comments


  1. Skill:
    1:35.2 (I need to get more “awake” next time)

    22:00 cap
    through 9 burpees
    pvc sdhp (R. shoulder)
    not a good effort

  2. darrenandtara says

    Row. 1:35.4. 2 seconds better than skill sheet PR but wanted sub 1:35.

    Cwod. 23:25. Rx. That one hurt. Hips are screaming right now. Definitely one to break up on the round of 21 and 15 and limp in on the last round.

  3. Balboa60 says

    1hr of racquetball….don’t worry, I dominated!

  4. 1:54:5 row

    19:48; 20#kb and 12#wall ball; legs recovering from race. Felt this in my shoulders today! Good one though!

  5. 1:55 on row
    23:17 Rx on WOD. Annie is NOT ok

  6. Muffin Man says

    500M Row: 1:27.8 (0.5 second PR)
    CWOD: 22:30 Rx

    That was a real lung burner!

  7. darrenandtara says

    Row. 1:54.8

    Cwod. 21:51. Rx.

  8. Skill….picking daisies..1:55? I.think i.Don’t know lol flowers are pretty…..and I.have NO.pull

    Cwod 16:59rx

  9. Row: 1:55.8
    CWOD 23:15 20# KB. Glad it’s over!!

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