Saturday, 05 September 2015

MP CrossFit Tulsa 090515

 

Conditioning:

Run 5K

For Time

Meet at north end of the LaFortune Golf Course parking lot at 0800.

 

Strength & Skill:

Run 100m

1 Rope Climb (18/15′)

Run 100m

5 Squat Cleans (95/63)

Run 100m

1 Rope Climb (18/15′)

Run 100m

4 Squat Cleans (115/73)

Run 100m

1 Rope Climb (18/15′)

Run 100m

3 Squat Cleans (125/83)

Run 100m

1 Rope Climb (18/15′)

Run 100m

2 Squat Cleans (135/93)

Run 100m

1 Rope Climb (18/15′)

Run 100m

1 Squat Cleans (155/103)

 

For Time

 

Mobility:

Plantar Surface Mobilization – 1:30/foot

Couch Stretch – 1:30/leg

Banded Bully – 1:30/arm

 

 

Post times and experiences to comments

Comments

  1. Muffin Man says

    LaFortune 5K: 21:00
    CWOD: 13:14 Rx+ because I can only do legless rope climbs. More to work on! Yay!

  2. LaFortune 5K: 24 and some change….I need to be running with people more…enough said on that.
    CWOD: 10:44 rx….I think…geeze I need to write this stuff down.

    That was a great change of pace today….FUN 🙂

  3. White Ape says

    Lafortune 5k:
    22:50 :/
    Need to run more. Oh wait, I start marathon training on Monday! :p ugh.

    CWOD:
    10:38 Rx+
    Did 115-135-155-175-195

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