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Monday, 11 August 2014

10 August 2014 by 16 Comments

MP CrossFit Tulsa 081114

 

Skill:

Practice 10 minutes on:

Pistol Progression 1

Pistol Progression 2

Pistol Progression 3

Pistol Progression 4

 

For Quality

 

 

Conditioning:

MPCF Board WOD

“Baseline”

500m Row

40 Squats

30 Sit-ups

20 Push-ups

10 Pull-ups

 

For Time

Compare to Monday, 30 December 2013

 

 

Flexibility:

Low Lunge Twist – 2:00/side

Eye of the Needle – 2:00/leg

Reclined Spinal Twist – 2:00/leg

 

For Quality

 

 

Post time and experiences to comments

Filed Under: Board WOD, Chipper, Gymnastics WOD, Mobility, Skill

Comments

  1. RhondaG says
    11 August 2014 at 08:55

    4:58 RX
    PR by 11 seconds
    Note to self: Ave pace on Row was 2:01

  2. Bradley says
    11 August 2014 at 10:28

    4:45

  3. Chad says
    11 August 2014 at 10:57

    4:55 RX
    2 seconds slower than PR

  4. csteichen@cox.net says
    11 August 2014 at 12:07

    5:23

  5. csteichen@cox.net says
    11 August 2014 at 13:12

    4:12
    6 seconds off PR

  6. darrenandtara says
    11 August 2014 at 13:31

    T

    6:14. First rx with pull-ups.

    D

    4:52.

  7. Balboa60 says
    11 August 2014 at 15:20

    5:36 Rx
    (45sec PR) 🙂

  8. White Ape says
    11 August 2014 at 19:41

    4:01 Rx
    11 seconds off PR. 🙁
    Had a good row, 1:28. Need to squat and sit-up faster.

  9. White Ape says
    11 August 2014 at 19:42

    Nice PR’s everyone!! Strong work!!!

  10. Robert says
    11 August 2014 at 20:38

    4:23 well off of PR but 80 push ups and 200 squats from yesterday’s pool MFFL WOD were gently weighing down my arms and legs.

  11. gwilkins19 says
    11 August 2014 at 21:28

    4:21 Rx – 5:27 PR (this was my first WOD ever when I started)

  12. Kelsey says
    11 August 2014 at 22:37

    5:44, mod PU to knee & PU with band (using one band instead of two now…stilling working on kipping!

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