Wednesday, 30 March 2016

MP CrossFit Tulsa 033016“Hey bro, you coming down or what?!


Strength WOD:

Perform the following for quality of movement pulling under the bar (20 minute cap):

Squat Clean

5 reps @ 65% 1RM

4 reps @ 75% 1RM

3 reps @ 85% 1RM


For quality reps


Conditioning WOD:

Complete as many rounds as possible in 7 minutes of:

40 Speed Skips

10 Grasshoppers*

10 Kettlebell Swings (70/45)


…Rest 5 minutes


Complete as many rounds as possible in 7 minutes of:

10 meters of Handstand Walking

10 Back Extensions


For Scores

Compare to Wednesday, 26 March 2014


Royal Huddleston Burpee Challenge:

Day 53

*If you are in the challenge, you can substitute the grasshoppers with burpees. And/or add burpees into one or both of the AMRAP’s.



Post weight used, rounds and rep for AMRAP’s to comments


  1. SWOD: worked up to 3 @ 100#
    CWOD PART 1: 284 w/ burpees
    CWOD PART 2: 47 plus 9 burpees, did get about 6m without coming down on HS walk)

  2. SWOD 3 REP 85% MAX 125#
    CWOD P1 114 HS PU for HS walk
    P2 360 45# KB

  3. CourtnieSmith says

    SWOD: 3 @ 115#
    Part 1: 230, burpees instead of grasshoppers
    Part 2: 40, I did hspu 1 round and hs walks another round

  4. Muffin Man says

    SWOD: 3@235#
    CWOD: 334 mod HS walk with progression. Handstand walk from 2M to wall. Felt better about getting 4-5 steps with the hands. Will continue to work that.

  5. White Ape says

    Worked up to 265 for 3 reps

    Part 1: 302 Rx with Burpees
    Part 2: 136 Rx with 5 Burpees in addition to each round
    Total: 438

  6. SWOD:
    Worked up to 133 (85% of 153) for 3 reps

    Got through 2 rds rounds of the HS walk WOD with Maj help from coach jimmy, but love getting to work on the skill. then went straight to Wod two no rest and got 2 rds before I had to bail for a granny bday and burger night 🙂

    • Muffin Man says

      We had to go to Burger Night to take shelter from the Tornadoes. Surprisingly, they have a fantastic shelter! Good amounts of beer too!

  7. SWOD: 3@115#
    CWOD: 231+70 = 301 Rx (with burpees for part 1)
    Only my second time to practice handstand walked and already feel it’s improving. Made it 5 steps which is a PR 😉 still SO SORE from 16.5.

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