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Friday, 08 April 2016

7 April 2016 by 17 Comments

MP CrossFit Tulsa 040816

 

Conditioning:

“So, let’s do a little work”

2000m Row or 1 mile Run

For Time

 

…Rest 3 minutes, then…

200 Speed Skips

30 Alternating Overhead Lunges (45/35)

20 Body Blasters

10 Deadlifts (185/123)*

150 Jump Rope Singles

21 Box Overs (24/20″)

15 Toes-2-Bar

9 Cleans (155/103)*

100 Double Unders

15 Clapping Push-ups

10 Strict Pull-ups

5 Snatches (135/93)*

 

For Time

 

…Rest 3 minutes, then…

1000m Row or 800m Run

 

For Time

Compare to Saturday, 17 October 2015

 

*Each athlete uses their own bar. Build the bar as needed for each exercise. Clapping push-ups start in the up position, lower body as one piece, explode of the ground and clap hands under chest while in the air.

 

Mobility:

Olympic Wall Squat – 2:00

Sink Mobilization – 2:00

Hip Capsule – 1:30/side

Barbell Shoulder Smash – 1:30/side

 

 

Post times and experiences to comments

Filed Under: Bodyweight, Chipper, Gymnastics WOD, Hybrid, Lifting, Mobility, Skill

Comments

  1. sflynn says
    7 April 2016 at 22:05

    Whoa. First the Scrappy Doo mention, and now clearly the Smurfs have taken over MP.
    It is now 1981.

  2. Jaime says
    7 April 2016 at 22:24

    Here we go!! Coach is feeling fat again!!
    It was the large t-shirt wasn’t it?

  3. schumer says
    8 April 2016 at 08:11

    40:54
    185#
    135#
    115#
    burpees
    300m short of the mile
    row 1000m

  4. darrenandtara says
    8 April 2016 at 10:21

    D.
    38:33. Rx

    Whew. That was chipper-tastic. Thanks from letting me crash the 8:45 class.

  5. sflynn says
    8 April 2016 at 11:24

    40:50, rowing, mod squad
    I will say I felt good and strong today. Learning to listen to my body and REST more!

  6. Balboa60 says
    8 April 2016 at 15:11

    45:22
    Rowed at the beginning and end! My chubness doesn’t jive with that hill
    DL 205#
    CL 145#
    SN 95#
    Everything else was RX
    I know my time doesn’t show it but I felt really good today!
    Thinking about ya Grant!

  7. CourtnieSmith says
    8 April 2016 at 17:27

    I went for a 2.5 mile run tonight. Finally ran under a 10 minute mile, which is pretty big progress for this non runner.

  8. White Ape says
    8 April 2016 at 17:35

    Part 1:
    1 mile – 6:56

    Part 2:
    15:32 Rx+ (225/175/155)

    Part 3:
    800m – 4:04

    Total clock time:
    32:32

    That was super toasty!!!

  9. Daniel says
    8 April 2016 at 18:55

    CWOD 40:40
    8:58 mile, 35# OHL, 135# DL, 105# clean, 85# snatch

  10. Muffin Man says
    8 April 2016 at 20:04

    CWOD: 39:13 Rx+ (225 DL/175 PC/145 SN)
    1 Mile Run: 7:03

    Scary day today but thankful everything is alright. See you on Monday.

  11. Pinky says
    8 April 2016 at 20:07

    Part 1:
    1 mile – 8:08
    Part 2:
    27:08, Rx except weights (103/93/78) (that “Rx except” was for you Bradley!) 😉 sticking to light weight on the deadlift until my form improves.
    Part 3:
    800m – 3:56
    Total clock time:
    45:32

    Long WOD but fun chipper.

    As most of you know, had a scary episode with Grant after class. Let this serve as a reminder to all of us to stay hydrated before, during, or after Crossfit…Unless you want to spend 5 hours in the ER.

  12. darrenandtara says
    8 April 2016 at 22:36

    T
    Total time = 39:27 (108#, 88#, 68#)
    Part 1 – 8:02
    Part 2 – 21:32
    Part 3 – 3:53
    Get better MM!

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