Saturday, 30 April 2016

MP CrossFit Tulsa 043016



400m Run


4 rounds of:

4 Chest-2-Bar Pull-ups

8 Burpees

12 Sit-ups


Run 800m


4 rounds of:

4 Strict Handstand Push-ups

8 Burpees

12 Knees-2-Elbows


Run 400m


For Time



Find 1-rep max

Clean-to-Hang Squat Clean


Burpee Challenge:

Day 84



Spine Smash – 2:00

Anterior Compartment Smash – 1:30/side

Hip Capsule Stretch – 1:30/side



Post time, max load, and experiences to comments


  1. 24:20
    Mod Air Bike instead of run, banded PLU instead of C2B, strict HSPU w/ ab mat and towel
    I liked the “Jana burpees”!!
    Thx for the encouraging words Jaime and Speedy. Being injured royally SUCKS!

  2. Muffin Man says

    CWOD: 26:19 Rx. Those SHPU ate my lunch. To quote the jacked unicorn Jana, “those extra two inches really make a difference.”

    SWOD: 255#

    Good squad today!

  3. Cwod: 21:06
    1st round strict HSPU was rx
    1 rep rx the second rd after that I used an AbMat

    That ties my 1 rep max for my clean and my hang clean….I will take it.

    Great group today! That was a fun/terrible WOD…it was “ferrible”

  4. darrenandtara says

    CWOD: 21:10 abmat on SHSPU Rds 2-4
    SWOD: 120#

  5. White Ape says

    20:05 Rx
    I am not a fan of the “Jana Burpee”.


    Great work today all!! Great crew!

    • Jana Burpee’s are fantastic….we will do skill work and I will get you were you need to be to truly appreciate them 🙂

  6. White Ape says

    Sunday “rest day”:
    Meet Robert, Danny, Rhondamama, Ian, and Dean for a nice “easy” 24 mile bike ride. I rode my mnt bike with a group of road bikers! I was definitely the step-child of the group.
    Fun time riding!!

Speak Your Mind