Thursday, 18 August 2016

MP CrossFit Tulsa 081816





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!


Choose a sport:

Run: 200m Sprint, 2:00 rest – 8 rounds

Row: 250m Sprint, 2:00 rest – 8 rounds

Bike: 600m Sprint, 2:00 rest – 8 rounds

Swim: 50m Sprint, 2:00 rest – 8 rounds



Knees to Traps – 1:30

Elevated Cat – 1:30

2 Pike/2 Squat – 10 reps

Standing Pike – 1:30

Kneeling Achilles – 1:30/side

Butterfly – 1:30



Post total sprint time and experiences to comments

MP CrossFit Tulsa 081816b


  1. Muffin Man says

    WOD 1: 9:06 (I think) Rx with Team Such’s Muff
    WOD 2: King Kong: 8:35 Rx
    WOD 3: 11:23 Rx

  2. darrenandtara says

    Wod 1. Team stretchy ape. 8:45 Rx. 2 rounds with butterfly plu. Felt like I was over the bar and in control.
    Wod 2. 8:45. 215 in both lifts.
    Wod 3. Speedy Ape Stretching. 10:04. Rx. Good traditions and planning.

    Fun night class. Brooke would of been out of place.

  3. White Ape says

    WOD 1:
    “Stretching Ape”
    8:45 Rx

    WOD 2:
    4:11 Rx
    Not a PR, but had lot more travel time between stations. Felt smooth on all movements.

    Congrats to Grant and Michael for performing “King Kong” Rx!

    WOD 3:
    “The Mundell Ape”
    10:04 Rx

  4. WOD 1: 10:49 (I think), shadowed Bradnie. Mod:purple banded dips for me.
    WOD 2: 8:03 with 175# DL and 115# clean (wanted to do 118 but no 2.5s were left). Jumping MUs with 25# and 10# plate (wasn’t warmed up for those).
    WOD 3: 11:23 Rx with team mr. Such’s pink muff. Note for next time: I should not have rowed last (no rest).

  5. Mr. Such says

    WOD 1: 9:06 works for me. Team Such’s Muff
    WOD 2: 12:29ish Rx
    WOD 3: 11:23 Rx w/ Such’s pink muff

  6. CourtnieMcKone says

    WOD 1: 10:49. Partnered with Bradley. Purple banded dips
    WOD 2: 8:57. 220# DL, 130# CL. C2B plu & purple banded dips, hspu w/1 ab mat
    WOD 3: 10:04 rx. Shadowed Tara.

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