Tuesday, 03 March 2015

MP CrossFit Tulsa 030315

2015 Judges Course is still available

 

Strength:

Bench Press

1-rep max

 

For max load

 

Conditioning:

Every minute on the minute for 12 minutes perform:

1 Power Clean (95% 1RM)

10m Sprint

3 Chest-2-Bar Pull-ups

10m Sprint

2 Burpees*

 

For Score

*On last minute, perform as many burpees as possible. Last minute burpee count is score.

 

Flexibility:

15 Front Leg Swings/leg

Olympic Wall Squat – 2:00

15 Side Leg Swings/leg

15 Sit-ups to Pike

Pike stretch – 2:00

 

 

Post max load, score, and experiences to comments

Comments

  1. schumer says

    SWOD
    195#

    CWOD
    11 @ 165#

  2. RhondaG says

    SWOD
    90 #

    Conditioning:
    14 Burpees

  3. Balboa60 says

    SWOD
    205#

    Conditioning
    13 Burpees (did squat cleans 135#)

    Thanks for letting me drop in and rock it out this WOD with ‘the machine’!

  4. Muffin Man says

    SWOD: 205#
    CWOD: 18 Burpees (worked squat cleans @ 205# – 91% of 1 RM)

  5. White Ape says

    SWOD:
    Did bench press with noon class. I was pleasantly surprised…290 lbs
    Haven’t done heavy bench in 2-3 years.

    Ran 2 mile of hills with the “J-train” @ 1600

    SWOD 2:
    Snatch Grip Deadlift
    2-rep max 265

    CWOD:
    18 Burpees
    performed at 275 lb squat cleans
    next time wear lifters!

  6. Ran Hauger Hi with the J train with weighted vest.
    swod:
    Snatch grip.DL @163 2 reps….could have done more but 2015 is focus on form Year for me.. ..
    Cwod:
    90% squat snatch
    13 burpees

  7. SWOD: 90# 1RM bench press
    CWOD: 92# squat cleans banded C2B, 12 burpees.

    This was my first EMOM ever. Fun workout.

  8. darrenandtara says

    T.
    Swod: 90#
    Cwod:: 93# squats. 14 Burpees

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