Monday, 18 January 2016

MP CrossFit Tulsa 011816



Partner WOD

“Watching Lifetime while getting a root canal”

Part 1:

20 Front Rack Lunges (95/65)

20 Kettlebell Swings (53/35)

4 rounds


Part 2:

100 Wall-Ball Shots (20/14) @ (10/9′)


Part 3:

15 Hang Snatches (95/65)

15 Box Jumps (24/20″)

4 rounds


Part 4:

100 Wall-Ball Sit-ups (20/14)


Part 5:

10 Thrusters (95/65)

10 Burpees

4 rounds


Part 6:

Row 2000m


For Time

Similar to Saturday, 31 January 2015


This is a partner WOD. Parts 1, 3, and 5 partners are to alternate rounds. Parts 2, 4, and 6 alternate as desired with equal work.



Overhead Distraction – 2:00/side

Hip Capsule – 2:00/side

Spine Smash – 2:00



Post time and experiences to comments


  1. Again, I wish I would have known what the WOD was before I agreed to partner with Jimmy…or agreed to stay and lift afterward….here we go!

  2. 34:26 (did not do the row)
    (Mercifully, Chad V. had to catch a flight, which did not leave time for the row)

  3. 39:57; Rx weight except on Snatches did 55#; this was a great WOD!
    Partnered with Harmon.
    Worked clean to 5 FS afterward since missed Saturday. Maxed at 103#.

  4. Team Vernice and Susan
    33:?? Master reps
    33# bar

  5. 38:10 with Christa. Rx except for 53# barbell

  6. Muffin Man says

    30:55 Rx

    Team Muffin Stretch

  7. 38:10 with Jaime. 53# bar

  8. darrenandtara says

    Partnered with the Kelsenator.
    43:ish ish. Rx

    See above. The wall slapped me upside the on the thrusters. Think Grant ate a sandwich while I did my last 10 burpees.

  9. White Ape says

    Partnered with Jana, Team Jammy
    2:02 PR!

    I should call this Strength Class. Boy Wonder came in and we did some insane lifting regime from 1015-1200. That was after the CWOD at 0845. Tiring day. But great work! Thanks Christian for the work.

  10. Team Speenky
    43:29 Rx+
    Considering this RX plus since we did our wall ball shots to 10 feet to practice for this weekend 😉
    This WOD ate my lunch. If I would have been able to lift my arm, I probably would have punched Jimmy in the face when he came over at rep 40 of our wall ball sit ups and said “awwwwe are your shoulders tired?”

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