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Wednesday, 03 December 2014

2 December 2014 by 6 Comments

MP CrossFit Tulsa 120314

Strength:

Front Squat

5   reps at 65% 1RM

3   reps at 75%

1+ reps at 85%

 

For max reps at 85%

 

 

Conditioning:

21-18-15-12-9-6 rep rounds of:

Calories Rowed

Sit-ups

Box Overs (24/20″)

Hand-release Push-ups

 

For Time

 

 

Flexibility:

Low Lunge Twist – 2:00/side

Eye of the Needle – 2:00/leg

Reclined Spinal Twist – 2:00/leg

 

 

Post load and max reps, time, and experiences to comments

Filed Under: Bodyweight, Gymnastics WOD, Hybrid, Lifting, Mobility, Skill

Comments

  1. Susan says
    3 December 2014 at 08:55

    3 reps @ 100#

    Finished the 12s + 9 box overs + 3 PU at time cap

  2. darrenandtara says
    3 December 2014 at 14:48

    D.
    Swod. 5@215#.
    CWod. 17:40. Rx.

  3. gwilkins19 says
    3 December 2014 at 20:34

    SWOD: 7 @ 210#
    CWOD: 15:23 Rx

  4. White Ape says
    3 December 2014 at 21:50

    SWOD:
    8 reps @ 285

  5. Kelsey says
    3 December 2014 at 22:38

    SWOD: 130# 1RM. 7# PR
    CWOD: Cap -24 reps. Mod HRPU on knees

  6. darrenandtara says
    3 December 2014 at 23:06

    T.
    SWod. 4 @ 110#
    Cwod. 17:58 Rx.

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