Wednesday, 31 August 2016

MP CrossFit Tulsa 0901

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



“Rock’em Sock’em”

50 Double Unders

50 Sit-ups

500m Row

40-meters Burpee Broad Jumps

40 Sit-ups

400m Run

30 Pull-ups

30 Sit-ups

300m Row

20 Ring Dips

20 Sit-ups

200m Run

10 Strict Handstand Push-ups

10 Sit-ups

100m Row


For Time

(20:00 cap)






For max load



Knees-to-traps – 1:30

Elevated Cat- 1:30

10 reps 2 pike/2 squats

Standing Pike – 1:30

Kneeling Achilles – 1:00/side

Butterfly – 2:00



Post time, load, and experiences to comments


  1. CWOD:
    kipping hspu

    (i was tired)

  2. CWOD: done with 20 RDs at 20min cap, but finished out at 25:25: mods, 50 SU (just getting back into jump rope so starting small), row conversion for each run, 20 SQ and 20 PU for 40m burpee broad jumps, banded PLU and RDs, HSPU 2 ab mats

    SWOD: worked up to 85%, didn’t want to push leg.

    For Coach’s roll: Katie, Debbie, Brian, Me

    Good class. CWOD was tough!!

  3. CWOD 20:45 to finish thru 200m run, singles not doubles on JR
    SWOD 135# split jerk
    Thanks to Muff for the jerk technique! Fixed some issues with my footwork for me.

  4. 20:36 (Lacked 36 reps at 20:00 cap). Mod: purple banded ring dips.
    Jerk: 145# (5# PR)

  5. Muffin Man says

    CWOD: Cap + 16 = 20:16 Rx
    SWOD: 225# felt tired on those

  6. Mr. Such says

    SWOD: 245#

    My experience was not the best on the jerk. Just felt heavy.

  7. beckysuch says

    TIME CAP: Finished through 5 ring dips.

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