Monday, 21 March 2016

MP CrossFit Tulsa 032116



Option 1:

2016 CrossFit Games Open WOD 16.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row*
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

*After the row is complete, write down the time for the tiebreaker


For Score

A detailed description of standards, Masters 55+ and Scaled adaptations can be found HERE.


Option 2:

Pick a Board WOD

Choose any board WOD that 5th place is 30 minutes or less



Banded Overhead Distraction – 1:30/side

Banded Olympic Wall Squat – 2:00

Reclined Spinal Twist – 1:30/side



Post WOD chosen, score or time, and experiences to comments


  1. schumer says



  2. Christian Steichen says

    NOT used to waking up for the 5:30 am class!
    Work up to a heavy triple FSQ
    Ended at 245#

    Did 16.4 Sunday:
    193 Rx

  3. Redo 16.4
    Got 165 reps again, but beat tiebreak time by 27sec. Tiebreak time: 11:38
    Still couldn’t get one HSPU, and now my neck hurts. Lol!
    Note to self: don’t skip Sunday burpees anymore!
    Those 87 burpees after class were tough!
    Fun today!

  4. darrenandtara says

    D. Board WOD. JT. 12:30. Upper body roaster but quads and glutes on the day 2 soreness train after 16.4.

  5. Balboa60 says

    130 reps

    Not world shattering but very satisfied with doing it Rx and getting through those wall balls and into the row. Those wall ball shots are my Achilles heel and something I need to improve upon…really took me a while to get through those.

    Good stuff!!

  6. 16.4 modified

    175 reps
    85# DL ( I should have done 95#.)
    8# WBS (I should have done 10#)
    45# PP

  7. 166 Rx
    Don’t think I could have gone much faster but I expected to do better.

  8. 165 scaled

  9. CourtnieSmith says

    I did 16.4 again.
    I got worse by about 25 reps, so that’s exciting. Kelsey did apply bio freeze to my back mid row though, so she’s basically the best judge ever.

  10. Muffin Man says

    16.4 Redo: 177 Rx
    Tiebreak: 9:14

    1 less rep with about 4 no reps on the HSPU. I did beat my tiebreak time by about 30 seconds. So that’s nice.

  11. Board Wod:
    Not sure if that time is too accurate. I think I got off on my counting on my first round of PLU’s by a few. So I will have to do that one again.

    It is harder then it looks. It is a grip killer, and the OHS take it out of your arms more than I thought. It made the PLU ‘s a lot harder.

    Super proud of all the second attempts tonight. No way I would do that WOD again. I am still so sore from Saturday!

  12. White Ape says

    210 reps Rx
    Was wanting to finish full round. Think i took out too fast, imagine that. I have to learn to trust the strategy.

  13. I warmed up DLs to try 16.4 Rx but since I couldn’t do 2 with good form, decided not to risk hurting myself before my half marathon on Saturday.
    Board WOD: baseline 5:44 Rx.

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