Thursday, 01 September 2016

MP CrossFit Tulsa 090216

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


Rest Day


Competitor Class:


Competitors class is for those members that want to take their CrossFit to the next level. All unlimited 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!


CrossFit Endurance:

Choose a sport:

Run, Row, or Bike


4 rounds for total distance on sprinting:

15 sec on, 30 sec off*; 30 sec on, 1:00 off; 1:00 on, 2:00 off

*Off means rest, must be stationary. Athlete may walk around, but cannot advance in distance covered.



Seal Rocks – 2:00

Overhead distraction – 1:30/side

Hamstring Floss – 1:30/side

Shoulder Capsule – 1:30/side

Couch Stretch – 1:30/side



Post distance and experiences to comments



  1. WOD 1: manny/Muff/Such: 2 rounds*
    WOD 2: Snatch up to 90%: 185#
    WOD 3: 6:17 Rx**

    *three man team
    ** 65%=175# obviously went up to prescribed weight @185#

  2. WOD 2: 155 lbs (PR)

    WOD 3: 7:46 Scaled
    125 lbs

  3. Muffin Man says

    Wod 1: what Such said
    Wod 2: Snatch to Hang Squat Snatch: 175#
    Wod 3: 6:49 Rx

  4. WOD 1: partnered with Jana. 2 full rounds + 10m KB lunges
    WOD 2: worked up to 93#. Got one successful rep and several failures. Shoulder felt sore and weak.
    WOD 3: 9:58@98# (70% 1RM)

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