Tuesday, 10 May 2016

MP CrossFit Tulsa 051016


Skill Work:

Practice 10 minutes on:

Hollow Body position holds

4 x 30 seconds on, 30 seconds off

Hollow Body rocks

4 x 10

High Plank Variations

– 1 arm up holds: 10 seconds each arm

– 1 arm, 1 leg opposite sides up: 10 seconds each variation

– 1 arm, 1 leg same side up: 10 seconds each variation


For Quality



21-18-15-12-9-6-3 rep rounds of:

Double Unders

25m Sprint

Wall-Ball Shots (20/14) @ 10′

25m Sprint

GHD Sit-ups


For Time


Burpee Challenge:

Day 94



Right side straddle – 1:00

Left side straddle – 1:00

Center straddle – 1:00

Butterfly – 1:00

Pike – 1:00


2 rounds for quality



Post time and experiences to comments


  1. schumer says

    14:30 Rx

  2. 15:20 Rx. Did some K2E
    Didn’t do so good at wall balls today.

  3. sflynn says

    14:53, mods: SU (2:1, at least I can do jump rope now, that is an improvement. DU jumps still painful.),
    14# WB but 9′ target, 8 burpees each rnd instead of the sprints, SU instead of GHD
    Leg is feeling better!! Hallelujah!!!

  4. darrenandtara says

    D. 11:53. Rx.
    Abs are gonna feel disrespected in the morning.

  5. Muffin Man says

    CWOD: 10:55 Rx

    Strength with Boy Wonder and Such. Hit a new 1RM on the BSQ at 345# (10# PR)

  6. Christian Steichen says


    Squatted heavy. It was fun.

  7. White Ape says

    11:11 Rx (shuttle runs in room for runs)

    Worked heavy shoulder press.

  8. CourtnieSmith says

    I just want to thank Jana for creating the Jana burpee and timeouts during NBA playoff games for helping me reach this significant milestone.

  9. beckysuch says

    17:?? (Barely made the time cap) scaled singles, scaled WB – missed that 10′ mark several times

  10. darrenandtara says

    Downpour in Belgium
    9 Rds
    Run – 1:30 on treadmill
    10 Burpees
    10 Squats
    10 SUs
    Hold plank until 1:30 elapses

  11. Mr. Such says

    14:36 Rx.

    Back Squat after WOD. Got my a$$ kicked by two jabronies.

    I’m back boys. Better get your mind right, body tight.

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