Friday, 31 October 2014

MP CrossFit Tulsa 103114

Saturday class is a Cancer benefit WOD held at Vertical CrossFit, 1660 East 71st Street, Suite O, Tulsa, OK 74136. WOD’s will be started every hour from 0900 to 1300. Warm-up for the first WOD will start at 0830.




1-rep max



Every Minute On the Minute perform:

10 Double Unders

1 Power Clean (155/103)*

1 Front Squat


For score*

(10:00 cap)

*Add 1 Power Clean and 1 Front Squat each minute. E.G. on minute 5, you would perform 10 DU’s, 5 PC, 5 FSQ

Score is total number of Cleans and Front Squats


…Rest 5 minutes


Run 400m

8 Bar-over-Burpees

Run 300m

12 Bar-over-Burpees

Run 200m

16 Bar-over-Burpees


For Time




Couch Stretch – 2:00 per side

Overhead with External Bias – 2:00 per side

Hip Capsule – 2:00 per side



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