Friday, 19 June 2015

MP CrossFit Tulsa 061915

 

Skill:

“Jump Everybody Jump”

200 Singles

150 Speed Skips

100 Double Unders

150 Speed Skips

200 Singles

 

For Time

12:00 cap

Compare to Tuesday, 11 November 2014

 

Conditioning:

Choose your level:

“Summit”

Complete as many rounds as possible in 12 minutes of:

8 Thrusters (135/93)

8 Hang Power Cleans

4 Muscle-ups

8 Front Rack Lunges

 

…or

 

“Base”

Complete as many rounds as possible in 12 minutes of:

8 Shoulder-2-Overhead (95/63)

8 Hang Power Cleans

4 Burpees

8 Front Rack Lunges

 

For Score

 

Flexibility:

Revolved Seated Staff – 1:00/side

Reclined Spinal Twist – 1:00/side

Lying Hip Capsule – 1:00/side

Plow – 2:00

 

 

Post choice, time, and experiences to comments

Comments

  1. RhondaG says

    Skill work
    7:28

  2. Skill WOD: 8:26. First set of singles unbroken-new PR (200).
    CWOD: Base- 5 full rounds + 16 reps, mod 53#

  3. Muffin Man says

    SWOD: 8:41 – 3:19 PR – finally able to finish that one under the cap!
    CWOD: Summit: 3 + 3 Rx – Ugh that was very difficult

  4. darrenandtara says

    Skill: 6:16 1:04 PR
    CWOD: Base: 5 + 9 Rx

  5. White Ape says

    Skill:
    6:31 Rx
    Def not a PR. Was trying out a new rope…it didn’t make the cut. :/

    CWOD:
    “Summit”
    4 rds +9 reps Rx
    Thanks Grant for the suggestion. That was a tough one!

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