Monday, 22 September 2014

MP CrossFit Tulsa 092214

Congrats to all MPCF competitors! Represented MP well this weekend!

Strong Work!

 

Strength:

Front Squats

5-5-5-5-5

 

For Max Load

 

Conditioning:

“Make it a double”

100 Double Unders

Run 600m

25 Pull-ups

50 Burpees

25 Pull-ups

Run 600m

100 Double Unders

 

For Time

 

Mobility:

Quad Smash – 2:00/leg

Overhead T-Spine Smash – 2:00

Hip Capsule Stretch – 2:00/leg

 

 

Post time and experiences to comments

Comments

  1. swod
    5 @ 155
    4 @ 175

    swod
    19:45 Rx

  2. 98# Front squat

    CWOD 19:34

  3. SWOD:
    Only rocked out 3 sets (95, 135 & 150…really need to work on my elbow/wrist flexibility)

    CWOD:
    hit the time cap (20min)
    -only had 74 DU’s left to do
    Rx

  4. darrenandtara says

    D.
    SWOD 5 @ 185
    CWOD 19:15. Rx. Burpees took a day and a half.

  5. CWOD 15:40 rx

  6. SWOD:
    5 @ 275

    CWOD:
    14:39 Rx

    That was a dosey! Wanted to nap afterwards.

  7. gwilkins19 says

    SWOD: 5@205#
    CWOD: 17:10 Rx

  8. darrenandtara says

    T.

    SWOD 5 @ 103
    CWOD 20:44 Rx.

  9. SWOD:3@103#
    CWOD: 18:06, mod banded PUs. So slow on the DUs…but getting better.
    In other news, I did 4 kipping pull-ups tonight. 2 together and 2 singles. Not much to some but a big deal to me!

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