Monday, 29 September 2014

MP CrossFit Tulsa 092914

The 0630 class on Tuesday is canceled this week.

 

Strength:

Shoulder Press

5   reps @ 65% 1RM

3   reps @ 75%

1+ reps @ 85%

 

For Max Reps

 

Conditioning:

“Change”

20 Burpees

5 Bar Muscle-ups

10 Overhead Squats (135/93)

Run 200m

20 Box Overs (30/24″)

5 Ring Muscle-ups

10 Double Kettlebell Front Squats (53/35)

Run 400m

 

For Time

 

Flexibility:

20 Sit-ups to Pike

Couch Stretch – 2:00/leg

Side Split – 2:00/side

 

 

Post load and reps, time, and experiences to comments

Comments

  1. 73# shoulder press

    11:22 + 20 burpees + 5 OHS (53#)

  2. darrenandtara says

    T.
    Swod 4 @ 63# – 93% of 1 rm
    Cwod 9:40 + 20 burpees + 10 plu & dips + 10 ohs + 200 run
    mod plu & dip, 33# ohs, 25# kbs.

    D.
    Swod 4 @ #155 – 90%
    Cwod 10:05 + 20 burpees + 10 MU
    Mod box mu, 65# ohs

  3. SWOD:
    6 @ 115#

    CWOD:
    12:20 + 20 burpees + 3 box overs

    Mods: MU’s – green band/attempts got 3 out of 5
    OHS – 95# (65% of my 1RM)
    KB Front Squats – 45lb KBs

  4. gwilkins19 says

    SWOD: 3@130#
    CWOD: 10:16 mod 85# OHS and bar muscle ups. Thanks for the bonus round jimmy!

  5. SWOD:
    3 reps @ 175
    Felt weak today. Lifting alone isn’t fun

    CWOD:
    8:00 round 1 Rx
    Bonus round: All but the 10 front sq and run.

  6. SWOD: 63# (ran out of time)
    CWOD: 11:34 round 1, +20 burpees + 10 PLU + 10 dips + 10 OHS
    OHS 43#, 20# KB (2 10’s), 20″ box
    Attempted kipping PLUs for the first time in a workout. Got 3 1st round, 5 second round, 6 third round. Finished each set with banded PLUs.
    Really starting to have to modify for my marathon so as to not kill my legs.

    P.S….that bonus round was a dirty trick.

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