Wednesday, 07 October 2015


MP CrossFit Tulsa 100715

 

Conditioning:

4-person Team WOD

One team member completes each portion in it’s entirety

Karen

150 Wall-Ball Shots

(20/14) @ (10/9′) – Rx

(14/10) @ (9′) – Scaled

For Time

 

Grace

30 Clean and Jerks

(135/95) – Rx

(95/65) – Scaled

For Time

 

Diane

21-15-9 rep rds of:

Deadlifts

(225/155) – Rx

(155/105) – Scaled

Handstand Push-ups – Rx

Shoulder Presses (65/45) – Scaled

For Time

 

Randy

75 Snatches

(75/55) – Rx

(65/45) – Scaled

 

For total time

 

Skill Work:

Practice 15 minutes on:

Athletic Skills Sheet

 

 

Flexibility WOD:

Hold Couch Stretch, 2 minutes each leg

Hold right leg split, 2 minutes

Hold left leg split, 2 minutes

Hold Couch Stretch, 1 minute each leg

 

Post WOD, time, skills worked, and experiences to comments

Comments

  1. CWOD:
    Karen
    9:08 Rx

    Diane
    ??
    155# dl
    75# sp
    -glad I did that scaled!

  2. Wow. Fun times w Randy today. Did 10# too much on 53 reps.

  3. KAREN: 10:43 (10# ball; next time I’ll try 14#)

  4. Karen PR 12:52 10#

    A bit faster and 2# heavier

  5. Muffin Man says

    Crossfit Team Series Event 5:

    13:57 scaled – Team Tammy and the Amazing Muffzilla
    Karen: 4:30 scaled (150 unbroken WBS)

  6. Scaled 3 man team with Christa and Jeff. Split Randy between the three of us, I did scaled weight 45#.
    I did Grace in 3:13 scaled (65#). I think our total time was 22:36 but not sure.
    Stayed after to work on PLU.

  7. darrenandtara says

    T.
    Grace @ 65#. 1:54

  8. Front.squat work +’pause squat eeeek
    Grace solo at 75# 2:42
    So.tired so so tired

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