Tuesday, 07 June 2016

MP CrossFit Tulsa 060716

 

Conditioning:

As a 3-person team, perform equal work for time of:

Run 3000m

(switch every 200m)

 

…rest 3 minutes, then…

Partner up, and then perform 4 rounds for time, alternating exercises, of:

300m Row

15 GHD Sit-ups

15 Ring Dips

 

…rest 2 minutes, then…

As individuals, perform 4 rounds for time of:

40 Double Unders

10 Kettlebell Swings (72/53)

 

For Time

Similar to Friday, 25 March 2016

 

Flexibility:

Right side straddle – 1:00

Left side straddle – 1:00

Center straddle – 1:00

Butterfly – 1:00

Pike – 1:00

 

2 rounds for quality

 

 

Post times and experiences to comments

Comments

  1. Daniel says:

    CWOD P1 11:17 partner with Courtney and Brad
    P2 24:42 partner with Brad
    P3 stopped after first round of singles JR and 55# KB for forearm and calf cramps
    SWOD 225# PR backsquat

  2. beckysuch says:

    CWOD 47+ minutes, scaled banded ring dips, 35# KB

  3. CourtnieSmith says:

    Part 1:
    11:17 with Bradley and Daniel

    Part 2:
    7:04 with Jimmy. I modified ring dips with a red band

    Part 3:
    8:01 rx

  4. darrenandtara says:

    T.
    Part 1. Team speed trio. 9:13.
    Part 2 team Mrs. Speed. 15:04. Rx
    Part 3. 7.21. Rx.

    D.
    Part 1. Team Mr. & Mrs. Stretchy Such 11:15
    Part 2. Team Super Such. 9:27. Rx
    Part 3. 7:53. Rx.
    All times could be wrong cuz math is hard.

    BS work post WOD. Need to work the mental side.

  5. White Ape says:

    Part 1:
    11:54 w/ Quadzilla and Sarah (250m row)

    Lifting inserted:
    Squat Snatch (8×1) worked up to 210
    Snatch Pull (4×3) worked up to 235
    Push Jerk (4×3) worked up to 240

    Part 2:
    7:04 with Courtnie

    Part 3:
    4:06 Rx
    tried to be under 4, almost got it

    Lifting inserted again:
    Back squat (4×5) worked upto 350, did 365 for a set of 3

    I am toast!!

  6. Muffin Man says:

    Part 1: 9:13 with Tara and Boy Wonder
    Part 2: No clue with Boy Wonder
    Part 3: that hurt. Shoulders were smoked.

    Did some heavy back squats with a solid crew after the wod. Hit a new 1RM at 355# (10# PR).

  7. Mr. Such says:

    Part 1: Team such a stretchy guy. 11:15
    Part 2: Team “Put some D’s on that…” 9:27 Rx
    Part 3: I screwed up the math but I think was around El Diablos time.

    Back Squat: Current 1RM: 305#
    Good Mornings: 3×7 @ 115#
    That will change very soon along with other current 1RM

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