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Monday, 16 December 2013

15 December 2013 by 8 Comments

MP CrossFit Tulsa 121613

 

Strength WOD:

Perform the following for quality (20 minute cap):

Deadlift

Warm-up: 10, 8, 6 rep, gradual weight increase

5 reps @ 60% 1RM

5 reps @ 70% 1RM

5+ reps @ 80% 1RM

 

 

Conditioning WOD:

“Becky’s House of Awesomeness” (revised)

15 Muscle-ups

30 Box Jumps (37/30″)

40 meters Handstand Walk

40 meters Burpee Broad Jumps

30 Thrusters (65/45)

15 GHD Sit-ups

 

For Time

 

 

Post strength experience, weights used, and time to comments

Similar to Wednesday, 12 December 2013

Filed Under: Birthday WOD, Chipper, Lifting

Comments

  1. Christian Steichen says
    16 December 2013 at 07:37

    10 reps @ 225#
    …
    22:15
    Rx!

    Hahaha nice photobomb Bradley!

  2. Jana says
    16 December 2013 at 12:21

    That is SOOOO FUNNY!!!!

  3. White Ape says
    16 December 2013 at 14:56

    WOD 1:
    10 reps @ 400

    “Becky’s House…”
    12:18 Rx

    Shoulders are smoked!

  4. Jaime says
    16 December 2013 at 15:32

    Love the photo bomb!
    7 reps @ 210#
    25:44 on Becky’s house of pain.
    Rx

  5. jboone says
    16 December 2013 at 17:39

    13 Reps @ 244#
    22:24 Banded MU; handstand walk was something other than RX

  6. Jana says
    16 December 2013 at 21:34

    5 @ 178

    Becky’s …MOD MU
    18:35
    The HS Walks were slooooowwwww

    One more thing to add to my list of things to work on 🙂 2014 is going to be a busy year. I think I might need to pay you rent Jimmy!

  7. gwilkins19 says
    16 December 2013 at 21:34

    7 reps at 265#
    14:13 mod MU attempts and handstand walk attempts
    Fun workout!

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