Monday, 20 July 2015

MP CrossFit Tulsa 072015

Reminder that there will be no 0845 class Monday or Wednesday this week. All other classes are normal. Sorry for any inconvenience.

 

Strength:

Back Squats

5   reps @ 50% 1RM

3   reps @ 60%

1+ reps @ 70%

 

For max reps at 70%

 

Conditioning:

Complete as many rounds as possible in 15 minutes of:

Run 200m

10 Kettlebell Swings (70/53)

10 Ring Dips

 

For Score

 

Flexibility:

Right side straddle – 1:00

Left side straddle – 1:00

Center straddle – 1:00

Butterfly – 1:00

Pike – 1:00

 

2 rounds for quality

 

 

Post load and reps, score, and experiences to comments

Comments

  1. schumer says

    SWOD:
    12 @ 185#

    CWOD:
    5 rds +200m
    Rx

  2. Balboa60 says

    SWOD:
    11 @ 165#

    CWOD:
    6rds
    mod: 53# KB & Blue Band Dips

  3. darrenandtara says

    T.
    Swod. 18 @ 113#
    CWod. 6+ 10 kbs. Mod 45#.

    D.
    Swod. 10 @ 225#. 75%
    CWod. 6 + 100 m run. Rx.

  4. 143# x 12. Need a new 1 rep
    4 rounds + 20 reps

  5. Muffin Man says

    Foundation Crossfit – Seattle, WA

    SWOD: 12X2 Push Press work up to a heavy double – not sure the weight I got as they are communists and use Kilos for their plates.

    CWOD: 100 DUs and 7 hang Clean & jerks (84kgs) 3 RFT: 18:30 something, had to pull 4 kgs off after 2nd jerk.

    Fun group and place though! Just wish they worked with lbs

  6. SWOD: 21@128# (think it’s time for a new 1RM)
    CWOD: 7 full rounds + 8 reps (45#KB, red band on dips)

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