Wednesday, 06 April 2016

MP CrossFit Tulsa 040616



Partner WOD*

“Lights Out”

4 x 200m Run (forward)

60 Sit-ups

30 Overhead Squats (95/63)

40 Chest-2-Bar Pull-ups

20 Handstand Push-ups

50 Calories Rowed

20 One-arm Kettlebell Lunges (53/35)

40 Box Overs (30/24″)

30 Push Press (95/63)

60 Burpees

2 x 200m Run (backward)


For Time

*Equal work. One at a time working.


…Rest 3 minutes



As a partner group, use one bar and find:


1-rep max


For combined team total

Compare to Saturday, 20 June 2015


Couch Stretch – 1:30/side

Spine Smash – 2:00

Anterior Compartment Smash – 1:30/side



Post time, load total, and experiences to comments


  1. schumer says

    27:58 Rx
    Drake shadowed

    155 me
    175 Robert
    330 team total
    (ran out of time)

  2. White Ape says

    Partnered with Janimal
    (2:03 PR!!!)

    Jana: 158# (13# Increase from last time)
    Me: 260# (5# increase)
    Total: 418
    Brian H. shadowed Jana. His SWOD was 153#
    I feel like I had at least 1, maybe 2 more lifts, but we ran out of time.

    Awesome work partner!!

  3. sflynn says

    Partner w/ Katie 24:57 (lots of mods, my body is worn out)
    Me: 118# (15# PR!)
    Katie: 70# (7# PR!)

    Great work partner!

  4. darrenandtara says

    Partnered with Rags. 20.36 Rx. Man that guy can burpee.

    Swod. Rags. 190#
    Me. 225#. Felt I had at least 10 more in me but hit the cap.
    Total. 415#.

    Fun WOD. Shout out to Mean Gene who PRed on the Jerk. Rang the bell like it was his job!

  5. Balboa60 says

    Today was a fun class!! Good seeing the big dog Darren today! Partnering with Rags is no easy challenge when burpees (or double unders are involved..HA).

    I partnered with Big Dave
    My mods were:
    Regular PLU’s in place of C2B
    HSPU were heavily modified but I did kick up and move downward several inches
    24″ Box Overs in place of 30″

    Had to hurry through these because I had to leave at 1p so I only got two quick lifts in. Finished at 175# – Not sure what big Dave got but I’m assuming it was in the neighborhood of 625#

  6. Partnered with my Muffin Man
    25:17 Rx. Couldn’t string my C2B today beyond 2.
    215# for him + 138# for me (3# PR)= 353#

  7. Daniel says

    Partner with Manny
    CWOD 25:02 did 10 chest 2 bar then had to switch to chin over bar. 30# kb. 24″ box. 53# ohs.
    SWOD 145# pr /305 team

  8. CourtnieSmith says

    Partnered with the goat.
    CWOD: 25:38. I mod squaded pretty hard today.
    SWOD: 236# , 118# each
    We only got into 1 verbal altercation while partnering, new PR for us.

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