Saturday, 26 December 2015

MP CrossFit Tulsa 122615



4-person Team WOD

“Why do I do this?”


400 Single Jumps


20 Handstand Push-ups*

30 Wall-Ball Shots (20/14 ) @ (10/9′)

40 Alternating Box Jumps (20″)

50 Sumo Deadlift High Pull (95/63)

50 GHD Sit-ups

40 Alternating Box Jumps

30 Wall-Ball Shots

20 Handstand Push-ups



2000m Row


For time and total burpees

-Equal work required

-Only one team member working at a time on the Jump rope and Row

*During this part, team will split into two partner teams. One team will perform 20 HSPU, while the other performs max rep plate-facing burpees. Only one partner working at a time for each team (one HSPU and one burpee). Once the team performing the HSPU is done, teams tag out, and now the burpee team performs HSPU, and the HSPU team now does burpees. Continue rotating back and forth from WOD to Burpees through the rest of the exercises. Each partner team will keep track of their total burpee count, and at the end, partner teams will total burpees for the whole team.


…Rest 5 minutes…



As a team of 4, perform as many reps in 4 minutes of:

Clean-2-Overhead (135/95)

(bar MUST pass through the front rack position on each rep)


For Score



Quad Smash – 1:30/leg

Anterior Compartment Smash – 1:30/side

Spine Smash – 2:00

Ball Tack & Floss – 1:30/side



Post time, scores, and experiences to comments


  1. Teamed with Nick, Emma, Dave
    34:39Rx; 384 burpees; 48 Clean to oh reps
    Great job team!! A great post-Christmas calorie burner, which I needed….eek! 😉

  2. White Ape says

    Partner teams: Jammy and Tarren
    31:14 Rx
    401 burpees
    38 C2OH Rx

    Greta work team!! Great transitions!

    Big class today! Had lots of fun!

  3. CourtnieSmith says

    Partnered with Bradley, John, and Bryan
    I modified hspu w/ 1 ab mat
    421 burpees.. John and Bryan are Burpee machines. Me and Brad had a heated discussion about our Burpee count mid workout, so this could be inaccurate. Apparently I was supposed to be the keeper of the Burpee count.
    34 C2OH. The guys did masters Rx and I did Rx girls weight.

  4. Muffin Man says

    Team PinkyHaug and the Amazing Muffzilla
    39:01 Rx

    Kelsey and I had to bail before the S2O

    Fun class!

  5. Ditto Grant. The burpees made that WOD so much worse.

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