MP CrossFit, The CrossFit of South Tulsa
“Goodbye 2011, Hello 2012”
Partner WOD
Complete as many rounds as possible in 20 minutes of:
20 Weighted Lunges (45/25)
11 Pull-ups
20 Double Unders
11 Knees-2-Elbows or Toes-2-Bar
200m Run
Upon completion of the AMRAP, team up with another partner group and row 2012m (equal work)
Note:
Partners alternate exercises. I.E. Partner A does lunges, B does Pull-ups, A does DU’s, B does K2E/T2B, A does run, and then B does lunges, …etc.
Post number of completed rounds and extra reps for AMRAP and row time to comments
(WOD courtesy of www.crossfitsantacruzcentral.com)
I miss you guys already. My foot surgery went great. I have had no pain. I have someone at my beck and call. I feel very blessed. I'll get a boot in two weeks. Take care everyone!
Get well soon , Patrice!!!!
With Danny…6 plus 55 reps
I got "stuck" with Jimmy;)
7 Rds+23
The two of us rowed twice at for a total of 8:02.
Sorry for letting you down on that last set of K2E, Jimmy! It won't happen again!
With my good buddy Lisette
6 Rnds + 20
Get well soon Patrice. Once you're mobile come hang out and cheer us on!!
First WOD, w/ Chad V
7 rds +23 reps
2-man 2012m row-8:03
Second row
Teamed w/ Denton Duo-8:33
Thanks for the race Brit!!!
Second WOD, with a returning MPCF member, Dave Clary
6 rds +31 reps
Third row
Shelley, Dave, Angela, me-8:00
Fun WOD's!!!
Happy to hear all is well, Patrice! Heal quickly and come back!
I teamed up with Shelley…awesome job, girl!
4 rds + 28 reps
Row = 8:00 (Shelley, Dave, Me, and Jimmy) Wahoo!
I wimped out after the 1st rnd of lunges and dropped to 10# and it was still torture! Used 1.5" on PLU, SU for K2E, and singles for doubles.
Okay, I've been twice in one week…that's a PR since September! Once more and it'll be more than all of Sept. thru Dec. It certainly hurts being back, but feels fantastic, too!
Great job to everyone today! Bring it on, 2012!
Erin and me 6 rds 21reps our team got 8:15 on the row
4 rounds plus 13 walking lunges with Debbie.
1" band, situps,singles and 25# plate.