Saturday, 20 December 2014

MP CrossFit Tulsa 122014

 Holiday Hours: 24 DEC will be 0530, 0630, 0845 & 1200;

25 DEC Closed; and 26 DEC will be 0900 and 1200

 

“12 Days of Christmas”

1 Clean & Jerk (125/83)

2 Pistols

3 Burpees

4 Back Extensions

5 Ring Dips

6 Deadlifts (135/95)

7 Toes-2-Bar

8 Pull-ups

9 Box Jumps (30/24″)

10 Kettlebell Swings (53/35)

11 Handstand Push-ups

12 Row 1200m

 

For Time*

Compare to Saturday, 21 December 2013

*The WOD is performed like the song is sung. Pistols are 1 each leg, each time.

 

Mobility:

Quad Smash – 1:30/leg

Spine Smash – 2:00

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

 

 

Post time and experiences to comments

Comments

  1. gwilkins19 says

    Fittest in Ok WOD 3: 186 total
    CWOD: 39:26 Rx+ (25# goblet pistols, 140# fat bar DL)

    Thanks for adding the “interesting” elements to a 30+ minute WOD jimmy….

  2. darrenandtara says

    T.
    CWod. 35:11.
    Mod. Pistol on 14 box. Banded ring dips. Clean and DL 73#.

    D
    CWod. 35:13.
    Mod pistol on 14 box.

  3. 39:41 mod
    73# C&J and DL
    Pistols to 14″ box

    About 2 minutes faster than previous year with fewer mods. I’ll take that progress.

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