Saturday, 25 June 2016

MP CrossFit Tulsa 062516

Post WOD council meeting. 🙂



300m Sprint

…then 4 rounds of:

25 Sit-ups Slammers (14/10) @ 2m

10 Fat Bar Deadlifts (225/150)

10 Overhead Squats (115/75)

10 Pull-ups

10 Plate-facing Burpees

25 Double Unders


300m Sprint


For Time


…Rest 5 minutes



Partner up, and perform max reps in 1-minute of each*:

Snatch (135/93)

Rest 2-minute

Clean (185/123)

Rest 2-minute

Deadlift (275/183)


For score

*Equal work not required



Olympic Wall Squat – 2:00

Sink Mobilization – 2:00

Hip Capsule – 1:30/side

Barbell Shoulder Smash – 1:30/side



Post time, score, and experiences to comments


  1. 26:49 Rx. WHEW!!

  2. White Ape says

    22:10 Rx

    8 SQ Snatches
    11 SQ Cleans
    29 Deadlifts
    48 total Rx

    That one was WAY rougher than I imagined when creating it. 🙂
    Good job everyone for finishing that suck fest!

  3. White Ape says

    This WOD deserves a name.

  4. sflynn says

    5k row: 22:23.7
    Lifted light weight after and worked mobility.

    Saving my shoulders today so didn’t WOD. Learned a hard lesson on my hip, and that mistake I won’t make again!

  5. CourtnieSmith says

    33:56 rx

    Partnered w/ my better half
    SQ Snatch: 75#, 4
    SQ Clean: 125#, 7
    DL: 185#, 16
    27 reps

  6. “No Hills For Hilary” charity bike ride with Manny today
    31.6 miles in 2:01 according to my strava. Fun event.

  7. CWOD: 23:20rx
    Not 100% sure on the time but I think I am close 🙂
    What jimmy said for SWOD

    That was a toasty one

  8. RhondaG says

    Not sure of my time ’cause I fell to the floor when I walked in the door. Even modified to 51/31 for the DL/OHS that was toasty indeed! Love love WODs like these ❤️

    Maybe that’s the WOD name…TOASTY

  9. darrenandtara says

    CWOD – 16:49 Rx
    Lifted with Jaime
    63#, 103#, 183#

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