Thursday, 30 June 2016

MP CrossFit Tulsa 063016


Rest Day



Competitors Class


Competitors class is for those members that want to take their CrossFit to the next level. All MP members are welcome to join this class. WOD’s for this class will not be posted on the website the night before. When coming to this class, you will be expected to have a basic knowledge of all CrossFit movements. Ideally, you are familiar with and can be responsible for your own scaling, if necessary. Those that chose to attend this class, please come prepared for any movement/exercise that can be found in CrossFit. There will be brief warm-up instruction, but basic knowledge is the responsibility of the athlete. Attendees will be encouraged to FULLY participate in whatever is programmed. This class is fast paced, demanding, and challenging. You will experience both success and frustration; but your skill level, strength, speed, etc will grow exponentially!

CrossFit Endurance:

Choose a sport:

Run, Row, Bike, or Swim


4 rounds of:

60 seconds on, 60 off; 45 on, 45 off; 30 on, 30 off; 15 on, 15 off



Post sprint time and experiences to comments


  1. Grant, Geno and I dropped in at Crossfit Alaska today.
    SWOD: EMOM for 6 minutes, 3 squat snatches at 70%1RM. I started at 75# but moved to 65#
    CWOD: 3 RFT- 400m run, 10 power snatches at 65#, 15 bar over burpees. 13:11 Rx

  2. CourtnieSmith says

    Partnered w/ Sarah. Rx for me.
    We got 3 full rounds and then 6 calories rowed and 6 burpees

    1-rep max DL: 240#, 30# pr

  3. sflynn says

    Fun all girls club today for WOD 1. Well, plus Ape. 😉
    Didn’t want to DL today with my hip.
    Worked snatch pull form at lightweight.

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