Tuesday, 16 August 2016

MP CrossFit Tulsa 081616




Using the same Wall-Ball for each exercise, and carrying it with you the entire WOD perform:

10 Sit-up Slammers (20/14) @ 2m

15 Ball Cleans*

20 Overhead Walking Lunges

25 Ball Push-ups

Run 400m (w/ ball)


3 rounds for time (20:00 cap)

*Ball Cleans are squat cleans.

Compare to Monday, 20 August 2012


…Rest 5 minutes…


Muscle Snatch

3-rep max

(15:00 cap)



Underneath (Thread the needle) – 1:30/side

Seal Rocks – 2:00

Squatted Seiza – 2:00

Paraformis (Pigeon) – 1:30/side

Diamond Frog – 2:00



Post time, max load, and experiences to comments


  1. ddroesch says

    CWOD: 19:50 Rx

    Skipped strength to do Mobility.

    MWOD: ankles hurt from squat seiza
    Added 1:00 per side couch stretch
    Diamond frog needs work (cramped getting into stretch)

  2. darrenandtara says

    Cwod. 20:22. Rx. That run was just awful. No way to get comfortable. 1st week in the gym I guess as I screwed up the order first 2 rounds but that didn’t effect my time. That run did though.

    Swod. 125#. Shoulders were no Bueno after Cwod.

  3. CWOD: 18:22 Rx

    SWOD: 110 lbs

  4. CourtnieMcKone says

    23:10 Rx

    3 @ 73#, 70%

  5. Muffin Man says

    CWOD: 17:06 Rx(ish). Apparently my OH walking lunges became behind the head during the lunge portion. 🙁
    SWOD: 125#

  6. 18:38 rx that was a PR but it sure didn’t feel like it….I was spent before we started but a great way to”warm up”
    As coach Jimmy calls it for the brodette lift sesh…

  7. Mr. Such says

    CWOD: CAP. Did not do last run

    SWOD: 3×135#

  8. White Ape says

    17:00 Rx
    5 seconds off PR. Tried going smooth, consistent pace, with something left to give at the end.
    Rd 1 – 5:33
    Rd 2 – 6:02
    Rd 3 – 5:25

    Muscle Snatch
    3-rep max 145#

    Push Jerk
    Worked up to 195

  9. 22:48 Rx. Bleh. Legs tired from yesterday.

  10. darrenandtara says

    CWOD: 21:01 RX
    SWOD: 3 x 68#

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