Tuesday, 13 September 2016

mp-crossfit-tulsa-091316

Dam Jam riding team

The 0630 class is canceled Tuesday. Sorry for any inconvenience. All other classes are normal.

 

Conditioning:

Pick a Board WOD

Take this opportunity to tackle a MP Board WOD that has been haunting or teasing you.

 

Mobility:

Hip Capsule Stretch – 1:30/side

T-Spine Smash – 2:00

Quad Smash – 1:30/side

Overhead Distraction – 1:30/side

 

 

Post WOD, result, and experiences to comments

Comments

  1. darrenandtara says

    D.
    Kirsten and I did battle buddy. 35:00 and some change. Didn’t keep a rep count. She had a few mods in there but we didn’t get injured so chalking the Wod up as a success.

  2. JT board wod 10:05 and on the board right behind Ape!
    235# back squat tied PR

  3. CWOD: “GRACE”
    2:43 Rx
    Did 31 reps. Shouldn’t have miscounted.

    SWOD: Squats with D Muff
    Back Squat: 3×4 @ 245# / 3×4 @ 265#

  4. Diane
    5:30rx PR

    Then worked on Hang Snatch, back extensions, and jerk behind the head.
    toast!

  5. Muffin Man says

    Psycho: 15:18 Rx
    SWOD: front squats with mr diablo 10 @ 135 / 9 @ 175 / 8 @ 215 / 7 @ 245 / 3 @ 255

  6. CWOD:
    Baseline: 4:35 Rx
    Redeemed myself after not even finishing this WOD (even with banded PLUs) 9 months ago. Conditioning, strength and mental toughness are all in a new place.

    SWOD:
    1 RepMax Snatch @ 165 lbs (20 lbs PR)

  7. “JT”
    8:18 Rx
    PR by 6:14!

    Congrats to all the PR’s today!!!!

  8. Lunchtime intervals: 1 mile warmup, 4x800m with 2:30 recovery (3:43/3:47/3:41/3:41), cooldown. Total of 4.3 miles.
    Tonight:
    John
    39:59 Rx
    That was terrible. My hands are so raw, but nothing compared to Bradley’s!

  9. CourtnieMcKone says

    Grace: 4:07rx

  10. Diane 8:14 Rx
    Not in the PR club today 🙁

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