Tuesday, 17 May 2016

MP CrossFit Tulsa 051716

Broken Arrow Commencement 2016. Over 1000 students crossed the stage. Watch out world, my youngest was one of them. 🙂

 

Conditioning:

MPCF Board WOD 

“Rooster”

10 Burpees

20 Double Unders

 

10 rounds for time

 

Strength:

Thruster

1-rep Max

 

For Max Load

 

Burpee Challenge:

Day 101

 

Flexibility:

15 Front Leg Swings/Leg

Olympic Wall Squat – 2:00

15 Side Leg Swings/Leg

Anterior Compartment Smash – 1:30/side

T-Spine Smash – 2:00

 

 

Post time, load, and experiences to comments

Comments

  1. schumer says

    CWOD:
    14:24 Rx

    SWOD:
    145#

  2. CourtnieSmith says

    You better not do clean 1rm without me!!

  3. Thruster 95# (no change)

    CWOD 14:33

  4. 11:38.
    148# 3# PR

  5. darrenandtara says

    T.
    Rooster. 8:30. Not sure on PR time but new PR.
    Thruster. 120# same.

    D.
    Rooster. 14:08. Don’t see myself ever doing that again. I’ll just bang my head against the wall 100 times instead.
    Thruster. 230#. 5# PR. Need to rest longer once the weights get way heavy.

    • D agreed!
      T that was a huge Rooster PR…way to go mama!

      11:34 CWOD
      SWOD
      138# 1# PR

      If coach would have let me do “Jana burpees” I am sure I could have shaved some time off.

  6. Muffin Man says

    Rooster: 10:06 Rx
    Thruster: 215# same as previous

    Stayed after and did some BP work with Mr. Such and BW. Working sets of 135# with blue band. That got nasty towards the end.

  7. White Ape says

    CWOD:
    7:51 Rx
    23 second PR!

    SWOD:
    265#
    5 lb PR!

    Strong work everyone on the PR’s!!

  8. CWOD: 11:43 Rx. 1:30 PR!
    SWOD: 127# thruster. 2# PR

  9. Mr. Such says

    WOD: “Rooster”
    10:43 Rx

    Thruster 1RM: #215

  10. Christian Steichen says

    ~9:55 on rooster

    PR’d my squat snatch so that was fun

    215 on a thruster. Last time my 1rm was 185 so we’ll call it a PR

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