MP CrossFit, The CrossFit of South Tulsa “Goodbye 2011, Hello 2012” Partner WOD Complete as many rounds as possible in 20 minutes of: 20 Weighted Lunges (45/25) 11 Pull-ups 20 Double Unders 11 Knees-2-Elbows or Toes-2-Bar 200m Run Upon completion of the AMRAP, team up with another partner group and row 2012m (equal work) Note:...Read More
MP CrossFit, The CrossFit of south Tulsa Reminder: There will not be a 0515 class Thursday morning Rest Day Focus Work:CFE WOD:Choose a sport: Run: 10 x 200m, hold splits to 2-3 seconds, rest 2 minRow: 10x 250m, hold splits to 2-3 seconds, rest 2 minBike: 10 x 400m, hold splits to 2-3 seconds, rest...Read More
MP CrossFit, South Tulsa’s CrossFit! Sots Press 3-rep max Post max load to comments CFE WOD: Choose a Sport: Run, Row, Bike, Swim Run: 2 x 1 mile, rest equal to sprint time Row: 2 x 2000m, rest equal to sprint time Bike: 2 x 5 miles, rest equal to sprint time Swim: 2 x...Read More
For Score* Row 500m (for calories)Rest 4 minutesMax rep Handstand Push-upsRest 4 minutesMax rep Speed Skips in 3 minutesRest 4 minutesMax rep Burpees in 5 minutes *Total all reps and calories for score Post score to comments Compare to 03 JAN 11Read More
For Time 400m Run 35 Squats 30 Sit-ups 25 Push-ups 20 Pull-ups 2 rounds Or, if you missed Friday’s WOD: “Resolution” 500m Row 10 Deadlifts (245/165) 20 Overhead Squats (65/45) 20 Kettlebell Swings (1.5/1 pood) 10 Handstand Push-ups 5 rounds for time Post time and WOD choice to commentsRead More
“Resolution” 500m Row10 Deadlifts (245/165)20 Overhead Squats (65/45)20 Kettlebell Swings (1.5/1 pood)10 Handstand Push-ups 5 rounds for time Post time to comments Compare to 31 DEC 10Read More
There will be no 0515 class. Please perform one of the sprint drills. Rest Day Focus Work:Run: 4 x 200m, rest 2 minRow: 4 x 250m, rest 2 minBike: 4 x 600m, rest 2 minSwim: 4 x 50m/yd, rest 2 min Post sport and time to commentsRead More
“Verynice” 15 Toes-2-Bar 30 Box Jumps (30/24″) 45 Hollow Rocks 60 Jump rope Singles …now reverse it! For Time Post time to comments Hollow Rock: wmv:http://media.crossfit.com/cf-video/CrossFitTucker_HollowRock.wmv mov:http://media.crossfit.com/cf-video/CrossFitTucker_HollowRock.movRead More
21-15-9 rep rounds of: Squat Cleans (135/95) Pull-ups For Time Post time to comments CFE WOD: Choose a sport: Run, Row, Bike, or Swim Run: 4 x 800m, rest 4 min Row: 4x 1000m, rest 4 min Bike: 4 x 2 miles, rest 4 min Swim: 4 x 200m/yd, rest 4 min Post sprint time...Read More
