Wednesday, 04 May 2016

MP CrossFit Tulsa 050416




Every 3 minutes on the minute for 18 minutes perform:

200m Run

3 Chest-2-Bar Pull-ups

6 Strict Ring Dips

9 Kettlebell Swings (72/53)

12 Wall-Ball Push-ups*


For Score

Score is equal to max rep WB PU’s on last round, minus any uncompleted reps from first 5 rounds

*Burpees are a 1 for 1 authorized substitution



Overhead Squat


Starting @ 50% 1RM, increasing by 5% each set


For max reps at 1+


Burpee Challenge:

Day 88



Quad Smash – 1:30/side

Overhead with External Rotation Bias – 1:30/side

Hip Capsule – 1:30/side



Post score, load and reps, and experiences to comments


  1. schumer says

    -32 Rx

    caught up with Sarah

  2. sflynn says

    And it was a fun SWOD catching up with you! 🙂

  3. sflynn says

    CWOD: -8, mods: 200m row, banded PLU and RD, SU instead of KB, burpees
    SWOD: worked SP, but spent most of the time chatting!
    Was a fun 0530 class today!

  4. Jaime says

    -9 Rx. Need to do banded dips and work form.
    Did DL 3×85% (213#)

  5. CourtnieSmith says

    -40, banded RD, chin over bar PLU on round 6, burpees.
    First time I’ve done the 53# KB. Almost had my first post WOD puke. This was a train wreck. I can tell I’ve missed a lot of class lately. I’ll get back to being consistent post wedding.

    SWOD: Couldn’t stay, unfortunately. I had this thing….

  6. Daniel says

    CWOD 16
    55# kb, had to switch to russian on last 2 rds
    SWOD 115# OHS PR

  7. Manny says

    CWOD: 0
    55# KB
    Ring Dips w/ Red Band

    SWOD: 9 reps @ 110 lbs (85% 1RM)

  8. darrenandtara says

    CWOD: +19 (Rds 1-3; 3 ring dips w/red band & Rds 4-6; all ring dips red band)
    SWOD: worked up to 2 @ 93 (80%) need to focus on elbows down pits open on left shoulder.

  9. White Ape says

    34 reps Rx

    Was trying to work on pacing.
    Rd 1 – 1:51
    Rd 2 – 1:58
    Rd 3 – 1:55
    Rd 4 – 1:53
    Rd 5 – 1:52
    Rd 6 – 1:53

    OHS form work

  10. Pinky says

    20 mile bike ride before class
    -14 with burpees. only mod was purple banded RDs. The heavy KBS killed me and my time. Still not used to that weight.
    SWOD: 3@93#. Probably could have done more- Just wasn’t feeling it, still had burpees to do and had dinner plans.

  11. CWOD:
    0 points rx , I had a few close calls

    1+ at 80% 7 reps 120#’s my wrists gave out before my legs did, but the honestly just doing the bar after wod to warm up was the worst part….I though it was going to fall on my head!

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