Monday, 22 December 2014

 MP CrossFit Tulsa 122214

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

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

 

Strength:

Overhead Squat

5   reps @ 65% 1RM

3   reps @ 75%

1+ reps @ 85%

 

For max reps @ 85%

 

Conditioning:

“Hammer Time”

15 Chest-2-Bar Pull-ups

25 Push Press (75/53)

35 Sit-ups

45 Double Unders

45 Calories Rowed

35 Front Squats (75/53)

25 Burpees

15 Lateral Bar Jumps*

 

For Time

Similar to Friday, 18 April 2014

*Jumping over the bar both directions equal 1

 

Mobility:

Hip Capsule – 1:30/side

Prone Shoulder Flexion – 2:00

Olympic Wall Squat – 2:00

 

 

Post load and max reps, time, and experiences to comments

Comments

  1. OHS 3@ 83#

    Hammer Time
    14:02 RX

    That was a longggg 14 minutes after the Twelve Days of Christmas!!

  2. Was a fun WOD today…for obvious reasons, lol!!!

    SWOD:
    Can’t remember the weight (I think it was #125) – 6 reps

    CWOD:
    14:07 (would like to say RX but there were several of those C2B’s that were just a regular PU).

  3. gwilkins19 says

    SWOD: 3 @ 135# – still have a loooong way to go with these
    CWOD: 11:16 Rx – don’t stop next time, Grant

  4. 12:54 RX

  5. White Ape says

    SWOD:
    5 @ 225

    CWOD:
    Had to redo Fittest in OK III WOD 3 online qualifier due to unclear standards.
    Did better than the first time, 311 reps

    Thank you Jaime for videoing me.

  6. darrenandtara says

    T.
    Swod. 5 @ 75#
    CWod. 14:12. Mod lifts to 85# & 95# cleans for comp. prep.

    D.
    Swod. 8 @ 115#. Better but still long way to go.
    CWod. 11:57. Rx.

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