Saturday, 21 February 2015

MP CrossFit Tulsa 022115

2015 CrossFit Games registration is open @

 Team Name: Ape Nation

2015 Judges Course is open



Partner WOD*

“Slack-eyed Saturday”


100 Double Unders


20 Chest-2-Bar Pull-up

40 Wall-Ball Volleyball Throws @ 8′ (20/14)*

Row 800m

40 GHD Sit-ups

40 Shoulder Press (65/45)*

40 Overhead Squats

Row 800m

40 Kettlebell Swings (53/35)

40 Push Press

40 Front Squats

Row 800m

40 Plate-facing Burpees

20 Handstand Push-ups


For Time


…Rest 2 minutes


Strength Sellout:

Find 1-rep max (10:00 cap)

Hang Power Clean


For Score

(team total)


*Wall-Ball Volleyball Throws are performed with each partner on opposite sides of a 8′ bar, wall, etc; ones squats and throws ball over target, where other catches, squats and returns. Two throws have been performed. Co-ed teams use a 16 lb ball.

Use the same weight for each of the weighted exercises



Hip Capsule – 1:30/side

Overhead w/ External Rotation Bias – 1:30/side

Quad Smash – 1:30/side



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