Saturday, 02 April 2016

MP CrossFit Tulsa 040216



Find a 1-rep max for the following complex:

Squat Snatch to 2 Overhead Squats


For max load



Run 200m

20 Kettlebell Swings (53/35)

10 Ring Dips

20 Wall-Ball Shots (20/14) @ 10′


4 rounds for time

(20:00 cap)


Flexibility/yoga poses:

Thread the Needle – 1:30/side

Twisted Monkey – 1:30/side

Pigeon – 1:30/side

Reclined Spinal Twist – 1:30/side



Post max load, time, and experiences to comments


  1. CourtnieSmith says

    2 mile run before class
    SWOD: 75#, 88% of my snatch
    CWOD: 21:15 mod ring dips w/ red band, hit the cap but went ahead and finished

    Also, what’s happening in this picture? Is my leg broken?

  2. Sarah and I participated in the Colby Cures Crossfit 5k. It was a great event. Very challenging.
    5k with 4 wod stations of 50 PU, 70 burpees, 200 air squats, and a 100m tire push on a hill.
    The tire push was one of the worst things I’ve ever done. I was in my darkest pain cave. Finished in 44:08 Rx for first place and brought home a sweet jump box!

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