Wednesday, 25 November 2015

MP CrossFit Tulsa 112515

Classes are normal through Wednesday. No classes on Thursday. Only a 0900 class on Friday. Classes back to normal on Saturday.



Make-up a Lift

1-rep max

For max load




Pick any lift and perform:

5-5-5-5 @ 85%

For Quality



“Thank Goodness!”

1000m Row or 800m Run*


2 rounds of:

25 Pull-ups

10 Tire Flips (210/180)

50 Sledge Swings (10/8)

30 Slammers (12/8)

400m Run or 500m Row*


25 Burpees


For Time

Compare to Wednesday, 26 November 2015

*If you run at the beginning, you must row in the 2 rounds. If you row at the beginning, you must run in the rounds. Either way, you must run 800m and row 1000m by the end of the WOD.



Plantar Surface – 1:30/foot

Low Lunge Twist – 1:30/side

T-Spine Smash – 2:00



Post lift performed, load, time, and experiences to comments