Friday, 09 September 2016

mp-crossfit-tulsa-090916

2014 Flashback

On Saturday, 10 September 2016, MP will be hosting an event to support Autism. To participate, please visit the following to sign-up.

Lift Up Autism

 

Conditioning:

“Sapphire”

With a partner, perform equal work at the following,

2-4-6-8-10-8-6-4-2 rep rounds of:

Wall Climbs

Kettlebell Snatches (53/35)

Wall-ball Shots (20/14) @ (10/9′)

Stationary Weighted Lunges (45/35)*

 

For Time

 

…then,

Row 800m

For Time

 

Similar to Friday, 06 September 2013

*These were surprisingly added the day of.

 

Flexibility/yoga poses:

Thread the Needle – 1:30/side

Twisted Monkey – 1:30/side

Pigeon – 1:30/side

Reclined Spinal Twist – 1:30/side

 

 

Post time and experiences to comments

Comments

  1. CourtnieMcKone says:

    I cheated on the night class with the 8:45 am again.

    CWOD:
    24:10 rx for me.
    Sarah modified lunges with no weight.

    Row:
    3:23.8

  2. Ditto to what Courtnie said. Love partnering with ya girl!
    Felt great today! That was way longer than it looked on paper.

  3. darrenandtara says:

    Team Tarren. 18:45
    T. Rx. D. Mod city.
    800 row. 2:57.

    Great to see Rocky in class today. Always there to lead the way, demo all movements, and keep class moving in an orderly fashion.

  4. 18:10 solo at the 1730 class
    35# kb was the only scale
    Ape told me my row time but I forgot it

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