Monday, 11 January 2016

MP CrossFit Tulsa 011116

Congrats to the Ape Nation scaled team competing at KO in the OK!

I had a great time coaching them this weekend. I am very proud of them! Represented MP very well!

Sad to see Nick leave us. You will be missed. Remember to focus on form, form, and form.



Partner WOD

200 Double Unders

20 Deadlifts Each* (135/95)

20 Front Squats Each* (135/95)

20 Shoulder-2-Overhead Each* (135/95)


For Time

(8:00 cap)


…rest 8 minutes


4-person Team WOD

Complete as many reps as possible in 12-minutes of:

60 Burpee Box Overs (24/20″)

48 Kettlebell Snatches (53/35)

36 Wall-Ball Shots (20/14″) @ (10′)

Max rep Pull-ups, in remaining time


For Score


WOD 1:

While one partner performs their 20 deadlifts, the other partner holds the power position. Then partners switch roles.

While one partner performs 20 front squats, the other holds bar in front rack. Then partners switch roles.

While one partner performs 20 S2OH, the other holds bar extended overhead.

Partners can go in any order they choose, but once an athlete starts their 20 reps, they must finish before the other partner can perform theirs.

WOD 2:

Equal work. Athlete 1 performs 15 BBO, then athlete 2 performs 15, athlete 3 does 15, etc.. Then the team moves to KB snatches, and performs them similar to BBO. And so on with WB Shots. After which the team performs as many PLU as possible in the remaining time. Score is total reps completed.



10 Sit-ups to Straddle

Right Side Straddle – 2:00

Left Side Straddle – 2:00

Middle Straddle – 2:00



Post time, score, and experiences to comments