Tuesday, 29 December 2015

MP CrossFit Tulsa 122915

Classes this week are normal through Wednesday. No classes Thursday and Friday. Classes normal again on Saturday.



Overhead Squats


Start at 55% 1RM, increase by 5% each set


For Quality



3-person Team WOD

75 Wall-Ball Shots (20/14) @ (10′)

60 Toes-2-Bar

45 Cleans (135/95)*

30 Overhead Squats (135/95)*


For Time

WOD courtesy of KO in the OK

*Scaled weight (95/65)



20 Side Leg Swings each leg

Hip Capsule Distraction – 2:00/side

Anterior Compartment Smash – 2:00/side

Hold Pancake Split – 2:00



Post load, time, and experiences to comments


  1. CourtnieSmith says

    Partnered with Emma and Ethan.
    Our time was 10 something.

  2. Partner with Ape and Jana

    Think we got 8:41. J’s used Rx weight, me scaled.
    Got better with 10′ WBS after the first few. (That 1′ makes a big difference!)
    Learned rope climbs! Excited to try a longer one now!

    • White Ape says

      Correct on time Sarah. That extra foot gets you by surprise. Nice work!

      Could tell I hadn’t worked heavy OHS in a while.
      finished @ 205 (~80%)

  3. darrenandtara says

    T. Worked up to 88#
    D. Worked up to 155#

    3 man team of Super Wonder Man with Speedy on the side.
    7:58. Rx. T was 70# on weights.

    Grants warm up was heavily modified.

  4. Muffin Man says

    SWOD: worked up to 155#
    CWOD: ditto what SS said

    Warmup was modified as I did not do Burpees

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