Wednesday, 11 November 2015

MP CrossFit Tulsa 111115

Remembering all those who have served or are currently serving. Thank you for all you have given in defense of our freedoms.

Happy Veteran’s Day!



Shoulder Press

1-rep max

Compare to Tuesday, 04 August 2015



“No Pain, No Gain”

4 Power Clean (155/103)

8 GHD Sit-ups

12 Burpee Box Overs (24/20″)

16 Wall-Ball Shots (20/14) @ (10/9′)

…Rest 2:00*


3 rounds for time

*Go ALL OUT each round


Flexibility/yoga poses:

Thread the Needle – 1:30/side

Twisted Monkey – 1:30/side

Pigeon – 1:30/side

Reclined Spinal Twist – 1:30/side



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