Tuesday, 30 December 2014

MP CrossFit Tulsa 123014

Holiday Hours: 31 DEC will be 0530, 0630, 0845 & 1200;

01 JAN Closed; and 02 JAN will be 0900 and 1200

 

Skill:

Handstand Hold

30 seconds

Hollow Body Hold

30 seconds

 

4 rounds for quality

Rest as needed between rounds

 

Conditioning:

5 minute AMRAP

Row for calories

…rest 1 minute

5 minute AMRAP

5 Shoulder-2-Overhead (75% body weight)

10 Bar-Facing-Burpees

5 Strict Pull-ups

…rest 1 minute

5 minute AMRAP

75 Wall-Ball Shots (20/14) @ (10/9′)

100 Double Unders

Max Handstand Push-ups with remaining time

 

For Score

 

Flexibility:

Revolved Seated Staff – 1:00/side

Reclined Spinal Twist – 1:00/side

Lying Hip Capsule – 1:00/side

Plow – 2:00

 

 

Post time and experiences to comments

Comments

  1. darrenandtara says

    T.
    CWod. 69 row. 2 rds @ 65# + 9 (49). 75 wall ball + 35 du.
    Total = 228. Mod banded plu.

    D.
    CWod. 81 row. 3 rds @ 145# + 3(63). 69 wall ball.
    Total = 213. Rx.

  2. gwilkins19 says

    CWOD: Row – 111 calories, AMRAP 2 – 2 Rds @ 145 + 2: 42 reps, AMRAP 3 – 75 WBS + 28 DU

    Total: 256 Rx

  3. 103
    60 @ 155
    60

  4. White Ape says

    1st AMRAP: 110
    2nd AMRAP: 60
    3rd AMRAP: 131
    Total Score: 301

  5. 58 calories rowed. 3 rounds + 5 reps = 65, mod at 63# and banded PLU. 75 WBS with 6@14# and the rest at 12#, + 16 unbroken DUs. That’s a PR. Total points 214.

Speak Your Mind