Tuesday, 05 January 2016

MP CrossFit Tulsa 010516



Handstand Drills

One-arm HS holds

30 seconds each arm

Straddle Jump to HS

Perform 5

One-leg Tuck Jumps to HS

Perform 3 each leg


2 rounds for quality



2015 KO in the OK Finals WOD

15 Toes-2-Bar

15 Goblet Squats (53/35)

15 Kettlebell Swings (53/35)

15 Overhead Squats (95/55)

15 Shoulder-2-Overhead (95/55)


2 rounds for time*

(22:00 cap)

*This version will be done as a 3-person team WOD. Each person will perform 1 full round, tag next team member. After each member perform 1 round, all members will perform a round 2. At the competition, this WOD was performed as a 1 round, 6-person team WOD, with a 18:00 cap.



20 Passovers w/ PVC

Anterior Compartment Smash – 1:30/side

T-Spine Smash – 2:00

Reclined Spinal Twist – 1:30/side



Post time and experiences to comments


  1. Christian Steichen says

    Present. Attempted the skill work. I have “weak wrists”

    Only did one round. Redlined like a beginner doing baseline.

    Did light 5×10 BP on the main floor
    95, 95, 115, 115, 115

  2. darrenandtara says

    A weak wristed beginner. What gym do you coach at?

  3. darrenandtara says

    Teamed with Brent and Muffin Man.
    21:26. Rx. That is a sneaky hard WOD.

  4. White Ape says

    Good work on HS holds

    Partnered with Jana and Sarah.
    22:19 Rx
    Yes, that was sneaky hard!

  5. wicked sneaky hard, how do you like them apples?

  6. Partnered w Emma and Tara. Fun times.
    No idea on time.
    This sneaky hard WOD left me with jello legs and a Fran cough.

  7. Muffin Man says

    Ditto Super Stretch. D and I were Rx. Brent did 75# on the OHS and S2O

    Stayed after and did some BP with the young Boy Wonder

    Mod warmup.

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