Friday, 22 July 2016

MP CrossFit Tulsa 072216



Partner WOD


Perform 6 rounds for time of, alternating rounds:

8m Burpee Broad Jumps

3 Muscle-ups

5 Strict Handstand Push-ups


…rest 3 minutes…

Row 2000m


…rest 3 minutes…

Perform 8 rounds for time of, alternating exercises:

100m Run

10 Toes-2-Bar

10 Kettlebell Push-ups


For Time



Banded overhead distraction – 1:30/side

Spine smash – 2:00

Couch stretch -1:30/side



Post time and experiences to comments


  1. schumer says

    30:34 w/Robert
    red band mu
    kipping hspu

  2. sflynn says

    CWOD with Harmon
    Part 1: 10:30
    Row: 8:7.6
    Total: 38:39

    My mods: 8 sq/ 8 PU for burpees (did all PU from toes), usual MU mod, SHSPU w/ 2 an mats and towel (felt hard today), 125m row, Kbpu from one knee (these felt hard after the PU in first part)

    Overall though, I loved everything about this WOD. Was a serious cardio burner and I was close to cry face for sure. Haha!
    Loved having Christa at the 0845 class today too! Fun time!

  3. Balboa60 says


    CWOD w/ Big Dave!!

    Finished part 1 in 7:00
    ROW 2000m: 7:23
    Finished Part 3: 30:35

    My Mods:
    HSPU using 2-3 abmats
    PLU’s & banded ring dips in place of MU’s
    GHD’s in place of T2B
    …have a great weekend folks!!

  4. CWOD Team Spinky: total time 35:22. Mods: jumping MU with a few boosts from Jimmy for me, banded MU for T. HSPU with abmat and towel, a few kips for me upon failure. Everything else Rx.

  5. darrenandtara says

    T. What pinky said. Did get a MU during the break.

    Team stretchy muff. 29:27. Rx.
    Clean work before hand. Not bad. Need to do more front squats.

  6. White Ape says

    Team “EmmApe”
    Part 1:
    6:13, Emma MU mod and me Rx

    Part 2:
    8:09.8 Row

    Part 3 and total time:
    31:29 Rx

    Snatch 50-90%
    Clean and Jerk 50-85%

  7. Partnered with Such:

    Part 1: 8:23
    HSPUs with ab mat and towel
    I did 6 ring dips and 6 PLUs for MUs

    Part 2: 7:27 row

    Part 3: 9:36 (total time 31:26)

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