Tuesday, 05 April 2016

MP CrossFit Tulsa 040516

Tire change!



Run 400m

4 round of:

4 Muscle-ups

8 GHD Sit-ups

12 Push-ups*


Run 600m


4 rounds of:

10 Kettlebell Swings (72/53)

10 Push Press (75/53)

20 Double Unders


Run 400m


For Time

*Burpees can be substituted here


Strength/Skill Work:

Snatch Jump Shrug-2-Squat Snatch

1-rep max



10 Sit-ups to Straddle

Right Side Straddle – 2:00

Left Side Straddle – 2:00

Middle Straddle – 2:00



Post time, max load, and experiences to comments


  1. Balboa60 says


    The first run and 4 rounds weren’t that bad but that 600m and final 4 rds and run were definitely toasty. I want to give a big ‘YOU’RE WELCOME’ to coach and Ragsdale who got a front row seat to the comedy that was me finishing this WOD 🙂

    I will say though, there were several times there at the end when I was ready to throw in the towel. But I finished though 🙂

    only mod was MU attempts w/ Green Band
    everything else was Rx

    *those ape KB’s are brutal!

  2. CWOD: 32:11. Mod: jumping muscle-ups. Those ate up all my time fo sho. Those 53# KB were no joke…
    SWOD: ran out of time, finished with 1@73#.

  3. White Ape says

    “Toasty” is right Balboa! That was tiring!

    19:15 Rx with Burpees

    Worked up to 185#. Then work heavy singles,up to 215, tiring my PR.

    Good work on the snatches!

  4. CourtnieSmith says

    27:01 mod MUs w/ ring rows and ring dips. 45# KB. Burpees instead of push-ups.

    1 @ 73#

  5. darrenandtara says

    Cwod 29.21 Mod Red Band Mu
    Swod Form work.

    D. 26.05 Rx.
    Ditto what Rocky said. Got first 3 sets of MU unbroken and felt great. Wheels fell off on the 600 run and was a disaster after that. Ape head kicked my butt something terrible.
    Swod. Stayed a disaster. Worked form with the bar and should of went down to the PVC. Was so gassed I never recovered.

  6. Bradley says

    29:21 rx

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