Wednesday, 14 January 2015

MP CrossFit Tulsa 011415

 

Skill:

“Shin Killers”

Box Jump

1- rep max height

1-rep max broad jump to box (20/16″)

 

Conditioning:

Row 300m

21 Burpees

12 Double Kettlebell Thrusters (53/35)

 

3 rounds

 

…Rest 3 minutes

 

5 Strict Handstand Push-ups

10 Ground-2-Overhead (95/63)

50 Double Unders

 

3 rounds

 

For Time

 

Mobility:

5 Skin the Cat

Hold the bottom of Skin the Cat – 30 seconds

Couch Stretch – 1:30/side

 

 

Post Height, Distance, Time, and Experiences to comments

Comments

  1. Max height box jump 23.25
    max distance to 10″ box 42″measured
    max distance to 12″ box 36″ estimated

    CWOD 20min cap
    completed 1st part, rest 1 min, completed 1 rd + 5 HSPU 30″ box

    mods: 20# KB thruster, 53# ground to overhead, 2:1 singles

  2. darrenandtara says

    D.
    Max height. 44.5 inches
    Max distance to 20″ 74 inches
    CWod
    First half Rx. Holy kb thrusters. That sucked.
    Rest 2 min.
    2 strict + 3 kipping HSPU.
    10 s2oh.

  3. gwilkins19 says

    Max height: 44.5 inches
    Max distance: 71 inches

    CWOD: first half mod 45 lb. KB thrusters. Rest 3 mins. One full round

  4. White Ape says

    Skill:
    Height: Successful at 48″, Failed at 50″
    Broad Jump: Successful at 80″

    CWOD:
    First part – 11:47
    rest 3 min
    Second part – Capped at 2 rounds +3 HSPU

    OMG! That was exhausting! Shoulders were trashed in the HSPU.

  5. 52″ max height I think
    53″ distance to 16″ box
    Got through first part with front squats vs. thrusters. 1 min rest. Through the two rounds, 5 pu and 3 hang snatches w 33# bar.

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