Monday, 13 January 2014

MP CrossFit Tulsa 011314

“Forgive me Father, I promise not to skip again.”

 

Strength WOD:

Squat Snatch

5-5-5-5-5 @50% 1RM

For Quality

 

 

Conditioning WOD:

“Change up”

10 Wall-Ball Shots (20/14) @ 9′

10 Kettlebell Swings (53/35)

 

10 rounds for time

 

 

Post weight and experience on lift, and time to comments

Comments

  1. 13:48 RX

  2. 11:49 RX

    I just LOVE Wall Balls!

    That picture of Coby made me laugh out loud! Hilarious!

    BTW…many of us joined the 5 year club! 5 years at MPCF..hard to believe! Honestly one of the most memorable experiences of my life was week one of Boot Camp! MP has shown us many times over that we can do so much more than we ever thought we could 🙂 Jimmy, Thanks for that!

  3. White Ape says

    Congratulations to the 5 year crew!
    12 January 2009 seems like yesterday. 🙂
    I have been so proud of all you all have done!
    10 years, here we come!! 3-2-1 GO!!

  4. White Ape says

    SWOD:
    115 for first 3 rds-60%
    135 for last 2-70%

    Trying to get use to my lifting shoes. Working the sq snatch.

    CWOD:
    8:41 Rx

  5. SWOD: 65# rds 1-3. 75# 4,5
    11:42 Rx

  6. 65# rds 1-5
    11:56 Rx Masters

  7. gwilkins19 says

    SWOD
    Rounds 1-4: 85# 60%
    Round 5: 95# 70%

    CWOD
    14:47 Rx

    I felt out of shape on that one!

  8. SWOD
    3rds 58#-60%
    2rds 73#-70%

    CWOD
    10:10 rx

    That was a lung burner!

  9. Balboa60 says

    SWOD: 5rds at 80#

    CWOD:
    Phew…brutal but I must say I wanted to focus on doing each set/round unbroken and I did!
    18:31 Rx (55# kb)
    …and thanks for playing my song at the end coach:)

  10. dscroggins says

    65 lbs first 3 rounds
    75 lbs. last 2 rounds
    12:55 RX

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