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Friday, 30 January 2015

30 January 2015 by 4 Comments

MP CrossFit Tulsa 013015

2015 CrossFit Games registration is open @ games.crossfit.com

 Team Name: Ape Nation

 

Strength:

Shoulder Press

5   reps at 70% 1RM

3   reps at 80%

1+ reps at 90%

 

For Max Reps at 90%

 

Conditioning:

“Three ways to die”

WOD 1:

15-12-9 rep rounds of:

Wall-Ball Shots

Burpees

 

…Rest 2 minutes

 

WOD 2:

3 rounds:

11 Deadlifts (245/165)

11 Chest-2-Bar Pull-ups

 

…Rest 2 minutes

 

WOD 3:

75 Double Unders

4 Thrusters (115/75)

50 Double Unders

8 Thrusters

25 Double Unders

12 Thrusters

 

For Time

 

Flexibility:

Hold Pike Stretch – 1:00

Hold Right Leg Split – 1:00

Hold Left Leg Split – 1:00

 

2 Rounds For Quality

 

 

Post load and reps, time, and experiences to comments

Filed Under: Bodyweight, Couplet/Triplet, Gymnastics WOD, Hybrid, Lifting, Mobility, Skill, Strength/Speed

Comments

  1. schumer says
    30 January 2015 at 10:02

    20:00 cap
    made it through 10 DU’s into WOD #3 Rx

    * DL’s got heavy pretty quick.

  2. Susan says
    30 January 2015 at 14:02

    3000m Row 14:45 (before class)

    SP 70# (91%) x 3

    CWOD 19:04
    10# WBS
    115# (53% 1RM) DL unbroken
    Banded C2B PLU
    Singles 2:1
    45# thrusters

  3. darrenandtara says
    30 January 2015 at 15:05

    D.

    SWod 3 @ 155.
    CWod. capped out short the last 12 thrusters.
    DL @ 215. Title of the wod was fitting. Brutal from start to finish.

  4. White Ape says
    30 January 2015 at 21:56

    SWOD:
    5 @ 175

    CWOD:
    15:04 Rx

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