Saturday, 20 August 2016

MP CrossFit Tulsa 082016



4-person Team WOD

6-minute AMRAP

Max rep synchronized Pull-ups (M1/F1)

Partner Deadlift hold (375) (M2/F2)

Switch as often as desired. Pull-ups only count if Deadlift bar is held in full lockout by other co-ed team.


…rest 2 minutes, then…

Each member must perform the following in any team order, only 2 working at a time:

15 Burpees

20 Wall-Ball Shots (16/12)

50 Double Unders or 100 Single Unders

20 Knees-2-Elbows

15 Calories Rowed


For Time

(19:00 cap)


…rest 5 minutes, then…


Team Total:

1-rep max

Hang Squat Clean

(12:00 cap)


Two bars allowed to be used. Only one bar moving at a time. Athletes not lifting can prepare their bar while other athlete is lifting.



Right Straddle – 1:30

Left Straddle – 1:30

Center Straddle – 1:30

One Arm Lat Lean – 1:30/side

Reclined Spinal Twist – 1:30/side



Post total reps, time, load, and experiences to comments


  1. 70 PLUs

    11:45 Rx

    655 lbs Team Total
    125 Becky
    140 Court
    185 GR
    205 Manny

  2. White Ape says

    Team “Super Speedy Jammy”
    WOD 1:
    84 plu Rx

    WOD 2:
    9:29 Rx

    Speedy: 128 (PR)
    Janimal: 168 (PR)
    Stretch: 235 (PR)
    Ape : 305 (PR)
    Total: 836#

    Great class!! Fun time! I enjoyed the fast pace of it all. Strong work team!

  3. Team Mr. Such’s Pink Muffzilla
    I didn’t get our time.
    WOD 1: 59 PLUs Rx
    WOD 2: 11something
    WOD 3: 255 Grant, 260 mile, 143 me, I think 158 for Jaime= 816#
    All I know is I got a 5# PR on my hang squat clean at 143#. I think I could have gotten 148# if my legs weren’t so tired from a hilly run that morning and 30 mile bike ride the day before.

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