Wednesday, 06 January 2016

MP CrossFit Tulsa 010616



Option 1:

Make-up a missed 1-rep


Option 2:

Pick one of the following and find a 1-rep max:

  1. Snatch to Hang Snatch
  2. Clean to Hang Clean
  3. Cluster to Thruster



10 Burpee Box Overs (24/20″)

8 One-arm Kettlebell Snatches (53/35)

6 Wall-Ball Shot (20/14) @ (10′)


4 rounds for time


…Rest 2 minutes


Partner up, and perform with equal work:

2000m Row


For Time



Revolved Seated Staff – 1:30/side

Reclined Spinal Twist – 1:30/side

Lying Hip Capsule – 1:30/side

Plow – 2:00



Post lift and load, times, and experiences to comments


  1. SWOD:
    C&J 1RM = 185# (-20#, my wrist was hurting)

    7:51 Rx
    7:32 row w/Chad V.

  2. Balboa60 says

    In preparation of this weekend’s competition I worked on the 2rep clean and was able to get 92.1% of my 1RM Hang Clean.
    175# – 2reps *Hope to get 180 or 185 at the competition

    I embraced the suck…and it sucked

    rocked out the row with The Machine (8:30.4).

  3. CourtnieSmith says

    SWOD: did the cluster to thruster for the comp this weekend. 118# which is 95% of my thruster 1 rep
    CWOD: did the WOD from bottom to top, and at the 9 minute cap I lacked 4 burpees in my last round
    Rowed with Bradley, 8:28.5

  4. Muffin Man says

    SWOD: OHS 1RM: 195# (8# PR)
    CWOD part 1: 6:50 Rx
    CWOD part 2: 7:48.4

  5. 143# clean. Down from pr but was working on form
    8:21 Rx on the conditioning WOD. Only had 2 reps left at the cap.
    8:16 w Manny on the row

  6. 185 FSQ
    8:00 CWOD with 45# kb snatch
    8:28.5 row

  7. 123# cluster thruster 90% of my.1 rep thruster. Think.i could have done more….Too busy discussing where exactly I keep my lent with coach Jimmy and ran out of time….
    Cwod :7:30rx
    should have moved faster on my burpee box jumps…maybe it was the lent holding me back??

  8. darrenandtara says

    Swod C&J 125#. 2# Pr
    Cwod 6:50. 30# kb.

    Swod C&J 230# 5# Pr.
    Cwod 7:15 Rx.

    Teamed up for row. 8:04.

  9. White Ape says

    Clean-2-Hang Clean

    6:06 Rx

    Row, partnered with Sarah

  10. SWOD: 65# snatch. First time pulling from the floor…that’s all I’m saying about that.
    CWOD: 20# KB snatches. Lacked 1 burpee at 9 min cap.
    Had to leave before rowing.

  11. SWOD: got there late so worked form on DL. Had a “lightbulb” moment on my form thanks to jimmy accusing me of one-hipped twerking.
    CWOD 1: 8:01. First set of KB snatches Rx @ 35 then went down to 30 for remaining sets.
    CWOD 2: 7:48.4 row with Muffin Man.

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