Saturday, 12 December 2015

MP CrossFit Tulsa 121215



KO in the OK II Scaled WOD 1

With a running clock for 15 minutes:


3 women – AMRAP*

30 Kettlebell Swings (53/35)

40 Thrusters (95/65)

50 Pull-ups

3 men – Bike

Accumulate as many calories as possible in 7 minutes



All athletes rest



Switch (men will perform the AMRAP, while women will be on the bike)


*Movements can be partitioned as you’d like


For Scores

Score 1: Total calories biked

Score 2: Total reps of women’s AMRAP

Score 3: Total reps of men’s AMRAP



Revolved Seated Staff – 1:30/side

Reclined Spinal Twist – 1:30/side

Lying Hip Capsule – 1:30/side

Plow – 2:00



Post scores and experiences to comments


  1. Had fun today gang. Great work comp team!

    DL 1RM max. 240# 5 pound PR…take it

  2. Fun workout! Can’t remember score though. That bike is HARD!
    Go team!!

  3. White Ape says

    Great team work y’all! Fun WOD!

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