Friday, 11 December 2015

MP CrossFit Tulsa 121115



Make-up a Lift

(Shoulder Press, Back SQ, Hang Power Clean, OHS, Snatch, Deadlift)

1-rep max

Or, if current…

Pick any lift and perform

3-3-3-3-3 @ 85%

For Quality & Load



“Better Days”

40 Speed Skips

30 Box Jumps (24/20″)

20 One-leg Kettlebell Deadlift Crossover (35/25)

400m Row

20 GHD Sit-ups

30 Weighted Walking Lunges (45/35)

40 Double Unders


2 rounds for time

Compare to Wednesday, 25 February 2015



Hip Capsule – 2:00/side

Overhead w/ External Rotation Bias – 2:00/side

Quad Smash – 2:00/side



Post lift and load, time, and experiences to comments


  1. CWOD:
    18:16 Rx

  2. CourtnieSmith says

    Burpee deadlift day. I was feelin the struggle that day.

  3. CWOD: 18:11; Rx weight, but 3:1 singles

  4. Muffin Man says

    SWOD: OHS 1RM – 165# 22# decrease – must work shoulder mobility
    CWOD: 15:11 Rx (10 second pr)

  5. darrenandtara says

    Swod. Snatch. 80#. Same.
    Cwod. 16:36. Rx 48 sec Pr.

    Swod. Snatch. 170#. 5# Pr.
    Felt good to split snatch but need to work a lot of form.
    Cwod. 18:55. Slow. Struggled with KB’s.

  6. White Ape says

    Rested today. Had a massage with Cynthia. Feel 100% better!!

    Congrats on the PR’s today!

  7. Swod:
    Worked shoulder press 4×5@ 75%
    Legs were toasty and not liking the box jumps and lunges

  8. SWOD: 1RM HPC 125#- 10#PR!
    CWOD: 20:26 (I think). First day back from marathon so took it easy. mod: BW lunges, 15# KDLCO.

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