Tuesday, 24 May 2016

MP CrossFit Tulsa 052416

It makes me smile to see a messy whiteboard at the end of the day!



Row 300m

Rest 3 minutes


3 rounds for total sprint time



“Crank it up”

3 rounds of:*

15 Wall-Ball Shots (20/14) @ (12/10′)

10 Burpees

5 Muscle-ups


5 rounds of:

50 Double Unders

5 “Jana Burpees”*

5 Handstand Push-ups

Rest 1 minute at the end of each round


3 rounds of:*

15 Box Jumps (30/24″)

10 Burpees

15 GHD Sit-ups


For Time

*Jana Burpees are burpees where the jump and clap is as minimal as possible, but still simultaneously. Full extension of hips is not required.


Burpee Challenge:




Revolved Seated Staff – 1:30/side

Reclined Spinal Twist – 1:30/side

Seated Shoulder Flexion – 2:00

Lying Hip Capsule – 1:30/side



Post row sprints, time, and experiences to comments


  1. darrenandtara says

    So looks like you mistakenly copy and pasted the word burpee on all the sections. It will be great to see what you really ment to put there.

  2. schumer says


    25:00 cap
    through 4 GHDs
    bb mu

  3. darrenandtara says

    Skill. Squat clean and front squat work.
    CWod. 28:21. 2 rds MU on Red 3rd end in purple.

    Skill. Ditto on Squat work. Good stuff.
    CWod. 30:26. Rx. That was pretty disrespectful.

  4. 36:43. Did some Rx MU and some mod. Gotta work on not yelling too much

  5. Muffin Man says

    SWOD: squat clean and front squat work
    CWOD: 41:37 Rx

  6. sflynn says

    Worked up to 80% on clean and front sq. Leg felt good!
    CWOD 30:07, many mods: 14# WB @ 9′, banded PLU/RD , 100 SU (DU hurt today), HSPU w/ 2 mats (shoulders toast, these were tough), 20″ box step ups

    Despite having to mod so much because of my leg injury, I really liked this one!)

  7. Bradley says

    30:54 w/16# ball

  8. CourtnieSmith says

    38:24. Mod muscle ups w/ PLU and red banded dips, hspu’s w/ 1 ab mat. Ready to get those hspus.

  9. Ran 4.7 miles at lunch. Literally sweat 2 lbs.
    CWOD: 43:50, mod: jumping MUs (not just attempts this time). Had about 15 failures so this took me FOREVER. Sweat another pound. Feel like I’m getting sick-I was wiped out tonight.
    118 extra burpees outside of WOD.

  10. beckysuch says

    SWOD: Squat clean & front squat work
    CWOD: 43:?? Mod 12# WB & 3 MU each round because I don’t read well.

    Special shout out to Jaime for hitting those last 8 box jumps with me. ❤️

  11. White Ape says

    Had a good group of focus at “Happy Tuesday”.

    Worked SQ Clean and FSQ from 75-295#

    27:43 Rx
    That was exhausting!!

  12. Christa says

    CWOD: 40: something. Mod pretty much everything… I skipped over GHDs on the last 3 rounds. Glad to have finished this one!

  13. Mr. Such says

    Strength: Squat Cleans w/ Front Squats
    Conditioning WOD: 40:09 Rx

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