Friday, 06 May 2016

MP CrossFit Tulsa 050616

CrossFit rest day at Southern Hills.



Back Squats

5 seconds down, hold for 3 seconds, stand


Start @ 50%, increase by 5% each set


For Quality



“The Challenge”

20 Chest-2-Bar Pull-ups

30 Box Jumps (24/20″)

40 Sit-ups

40 Kettlebell Swings (53/35)

30 Ring Dips

20 Front Squats (135/93)

2 rounds


Sell-out: 40 Burpees onto a 45lb plate


For Time

Compare to Friday, 23 May 2014

This is a partner WOD. Equal work required on each exercise, each round, in a “you go/I go” fashion. Partners will perform both rounds, and then perform the “sell-out”. Time will stop when the last Burpee is completed.



Revolved Seated Staff – 1:00/side

Reclined Spinal Twist – 1:00/side

Lying Hip Capsule – 1:00/side

Plow – 2:00



Post time and experiences to comments


  1. schumer says

    3 @ 165

    21:41 Rx
    w/Chad V.

  2. Jaime says

    3@ 130#
    14:48 with John Boone banded ring dips

  3. Manny says

    SWOD: 3 @ 205 lbs

    CWOD (scaled): 18:45
    Blue band on Chest to Bar PLUs
    45 lbs KB
    Purple band on Ring Dips

  4. Muffin Man says

    SWOD: 3 @ 235#
    CWOD: 13:00 Rx with Team SUPER MUFF MAN

  5. White Ape says

    Partnered with Katie and Brian at 0845.
    16:36 Me Rx, Katie and Brian had mod’s

    All burpees done!

  6. Pinky says

    SWOD: 3@128#. Stayed light and worked form-focusing on pushing knees out. Sore from doing 1RM back squat yesterday.
    CWOD: 18:17 Team Spenky. Mod: 83# FS, purple banded dips (a few Rx) for me- Tara Rx dips.

    Burpee current!

Speak Your Mind