Thursday, 25 August 2016

MP CrossFit Tulsa 082516

On Saturday, 10 September 2016, MP will be hosting an event to support Autism. To participate, please visit the following to sign-up. Lift Up Autism




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, rest 2 minutes; 300m, rest 3 minutes; 400m, rest 4 minutes   2 rounds

Row: 250m, rest 2 minutes; 375m, rest 3 minutes; 500m, rest 4 minutes   2 rounds

Bike: 800m, rest 2 minutes; 1200m, rest 3 minutes; 1600m, rest 4 minutes  2 rounds

Swim: 50m, rest 2 minutes: 75m, rest 3 minutes; 100m, rest 4 minutes  2 rounds




Olympic Wall Squat – 2:00

Sink Mobilization – 2:00

Hip Capsule – 1:30/side

Barbell Shoulder Smash – 1:30/side



Post sprint time and experiences to comments

MP CrossFit Tulsa 082516b


  1. WOD 1: “Follow thy Partner” w/ Bradley
    196 Rx

    WOD 2: Muscle Up Progressions
    3 sets of 5 strict ring PLUs
    3 sets of 3 Hip to Rings
    3 sets of 10-8-6 Toes Through Rings (Was able to string reps together!)

    WOD 3: Every 90 secs perform series of the following for 9:00:
    1 SqClean
    2 Front Squat
    1 Split Jerk

    150 lbs (81% of 1 RepMax C & J)

  2. Muffin Man says

    Wod 1: 242 Rx with Team Mr. Such’s Muff
    Wod 2: A) 6 Rings/6 Bar/6 Bar B) 6/4/4 C) 9/10/10
    Wod 3: complete. Started at 190 for first 4, moved to 200 on lift 5 and 210 on lift 6. Felt good.

  3. Team PinkZilla on first WOD 192 reps
    Put two MU together for 4 sets! Yay.
    123# for WOD 3

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