Saturday, 11 April 2015

MP CrossFit Tulsa 041115

Group meeting at Turkey Mountain Urban Wilderness for a 5K at 0800. No Barbell Class Saturday. 0900 class is normal.

 

Conditioning:

3-person team WOD

“Fast and Furious”

30 GHD Sit-ups

30 Fat Bar Deadlifts (225/150)

50 Double Unders

50 Burpees

20 Overhead Squats (115/75)

20 Pull-ups

 

For Time

Instructions: This is a relay style WOD. Team member (TM) 1 performs 30 GHD, then moves to FBDL. At that point, TM 2 starts the GHD. 2 cannot move to FBDL until 1 is complete, and has moved DU’s. TM 3 starts when 2 has moved to the FBDL. Time is called when all 3 members are finished.

 

Flexibility:

10 Sit-ups to Straddle

Right Side Straddle – 2:00

Left Side Straddle – 2:00

Middle Straddle – 2:00

 

 

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Comments

  1. Muffin Man says

    Ran 3 miles before the CWOD with 2/3 of the J Train. I guess I filled in for Jana!

    CWOD: partnered with Ape and Jamie: 19:19 – I did 95# OHS

    Now it’s sleepy time

  2. Thanks Muffin Man! I missed you guys this morning. That looked like a GREAT WOD! except for the FBDL…and the 50 burpees…..

  3. White Ape says

    WOD was a good one! I was tired for a while after.

    Great work team!!

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