Wednesday, 22 June 2016

MP CrossFit Tulsa 062216

Congrats to all the finishers of the 2016 Royal Huddleston Burpee Challenge! Some of you put in some long burpee days to get current, but you finished! Strong work!



200m Run

10 GHD Sit-ups

8 Power Snatches (95/63)

6 Strict Pull-ups


4 rounds for time



Overhead Squat

1-rep Max

Compare to Friday, 04 December 2015



Quad Smash – 1:30/leg

Overhead T-spine Smash – 2:00

Posterior Chain Floss – 1:30/leg



Post time, max load, and experiences to comments


  1. OHS 83# (10# increase)

  2. CWOD: 12:17. Mod with a couple kipping PLUs each set when strict PLU started getting tough per Coach’s instruction. Rx everything else.
    SWOD: 138# (13#PR). So close to getting 143. Form started feeling better once I started split jerking overhead before squat. Need to practice that more.

  3. sflynn says

    CWOD: and 12min cap I had done row and 4 of the snatches. 250m row mod, banded PLU, 53# bar
    SWOD 100#, 7#PR

  4. beckysuch says

    CWOD: completed 3 rounds then time capped 52#

    SWOD: 160# OHS (27lb PR)

  5. Muffin Man says

    CWOD: 10:35 Rx
    SWOD: 225# (20# PR)

  6. CourtnieSmith says

    CWOD: 12:28
    Banded strict plu, 58#

    SWOD: 133#, 30# pr

  7. Mr. Such says

    CWOD: 12:10 Rx
    SWOD: 265#
    20# PR

  8. Christian Steichen says

    Completed the workout.

    275# OHS

  9. CWOD: 12:13 Scaled (hit time cap)
    80 lbs, Blue Band PLUs

    SWOD: 205 lbs
    (75 lbs PR!)

    Back Squat Fun: 155 lbs x 26 reps

    • Muffin Man says

      It’s truly an experience watching you lift. You make us old timers watch in awe at how light that weight looks for you.

      • darrenandtara says

        Yup. You left 15# on the table doing 8 Pr’s getting up to that weight. Many Pr’s to be had in the next year. You did all that and had enough to beat College boy on back squat extra’s.

  10. Did the CWOD for 12 mins. V-ups instead of GHD.
    153# OHS. 8# PR

  11. White Ape says

    8:48 Rx

    20# PR! Biggest PR on OHS in over 2 years!!

    Congrats on all the PR’s today!!! Ape Strong!!!!

  12. darrenandtara says

    Cwod: 2 Rds + all GHD and 5 snatches
    Swod 133#. 8# PR.

    Cwod 11:50 Rx. Toasty
    Swod 205# 15# Pr. Need to bring my stance in to comfortably hit full depth.

    Great night group tonight. Fun to watch the PR’s fall, or go up, or however you say it. People lifted heavy ****.

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