Wednesday, 16 March 2016

MP CrossFit Tulsa 031616

There will be no 0845 class this Friday. Sorry for an inconvenience.

 

Conditioning:

2011 CrossFit Games WOD Events 8, 9, and 10

“The End 3”

20 Calories Row

30 Wall-Ball Shots (20/14) @ (10/9′)

20 Toes-to-Bar

30 Box Jumps (24/20)

20 Sumo-Deadlift High-Pull (115/75)

30 Burpees

20 Shoulder to Overhead (135/95)

 

For Time

Compare to Wednesday, 12 March 2014

 

(Games WOD calls for a 20m sled pull at the end, sled plus 385lbs. MP has no sleds; but if you have them, do the pull)

Part 1 is as many reps in 3 minutes, rest 1 minute

Part 2 is as many reps in 6 minutes, rest 1 minute

Part 3 is all reps for time

 

Mobility:

Spine Smash – 2:00

Anterior Compartment Smash – 1:30/side

Quad Smash – 1:30/side

 

Royal Huddleston Burpee Challenge:

Day 39

 

 

Post reps from each part, time, and experiences to comments

Comments

  1. sflynn says:

    50 reps,74 reps, 17:47
    75# on both lifts
    I’m still tired from yesterday’s wod!
    This. Was. Tough!!!!!

  2. Balboa60 says:

    PHEW….that wore me out…and then there was part 2 and 3 🙂

    Part 1: 48 reps
    Part 2: 65 reps (T2B are my nemesis)
    Part 3: 24:07

    RX…woohoo!

  3. CourtnieSmith says:

    Part 1: 50
    Part 2: 70
    Part 3: 23:26
    Mod shoulder to OH & 83#

  4. 27
    73
    20:04 Rx

    This was just one of those workouts where my goal was just to get it done. Being sick all week has definitely taken its toll-i haven’t been so gassed since I had bronchitis last year.

  5. Bradley says:

    50
    91
    20:26
    95# on lifts

  6. Muffin Man says:

    Part 1: 76 (16 rep PR)
    Part 2: 101 (4 rep PR)
    Part 3: 19:15 (2 second PR and Rx weight)

    All Rx

  7. darrenandtara says:

    T.
    Part 1. 51.
    Part 2. 93.
    Part 3. 19:36. Rx.

    D.
    Part 1. 60.
    Part 2. 100.
    Part 3. 18:03. Rx

    That was brutal. Slowest box jumps ever.

  8. CWOD:
    52 reps
    93 reps- thanks for helping me keep it real guys….
    15:06 without run
    16:36 with run
    That is a PR…came in at 16:27 without the run last time.

  9. White Ape says:

    Part 1:
    80 reps (5 rep PR)

    Part 2:
    112 reps (13 rep PR)

    Part 3:
    15:34 (almost beat my last time with the addition of the run!)
    13:10 through S2OH (2:10 PR)

    PR all the way around!! And my body definitely feels it!

  10. Event 8: 50 reps
    Event 9: 68 reps
    Event 10: 19:13

    Sumo Deadlifts w/ 125 lbs
    Shoulder to Overhead w/ 45lbs

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