Tuesday, 12 April 2016

MP CrossFit Tulsa 041216



Row 250, all out, rest 2 minute

Now, perform 5 rounds of:

Row 250m @ 90% of first row, rest 1 minute




25 Pull-ups

50 Double Unders

75 Sit-ups

100 Walking Lunges

75 Sit-ups

50 Burpees

25 Pull-ups


For Time

Compare to Tuesday, 22 April 2014



Olympic Wall Squat

Banded Overhead Distraction

Couch Stretch


Hold each stretch for 2:00, per side where applicable



Post sprints, time, and experiences to comments


  1. I am feeling a little CrossFit Crack in my future….

  2. RhondaG says

    Average row: 2:07

    Biz: 14:36 Mod
    Unanchored situps

    Those lunges were a little “toasty” after the row 😉

  3. Balboa60 says

    holy Toledo batman….I was roasted after the rowing! phew!!

    All out row: :47seconds
    90% rows: :50, :51, :50, :50, :50

    21:53 – RX
    (1:53 PR)
    those sit-ups were tough!

  4. CWOD 21:22

  5. CourtnieSmith says

    All out row: 57.1
    Didn’t keep track of individual row times

    CWOD: 22:21
    Did 10 strict banded PLU first round and 5 the last round of PLU.

  6. Muffin Man says

    Skill: Average row – 1:44/500M
    CWOD: 15:54 Rx

    Glad to feel somewhat normal getting back into it. Might have gone a little hard.

  7. White Ape says

    Thanks to Dave for covering down for me at noon! Lesson learned, don’t lay down without setting an alarm when I only got 3.5 hours of sleep the night before.

    Did a trial run of Friday’s WOD with Jana and Jaime. Went well and it was fun.

    Rowed at a 1:34/500m pace. Held it right on for first 3 intervals, slowed to a 1:35 on 4th, and 1:36 on 5th.

  8. darrenandtara says

    All out row 57.7
    Average: 2:04/500m
    CWOD: 14:33 RX

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