Friday, 08 January 2016

MP CrossFit Tulsa 010816

This is the “before” of yesterday’s pic.

If you have a friend that has been wanting to try CrossFit, bring them!

 

Conditioning:

Partner WOD

“Friends and Family”

As partner groups, perform as many rounds as possible in 12 minutes of:

200m Sprints x 2

20 Pull-ups

20 Wall-Ball Shots (20/14) @ (10/9′)

40 Jump Rope Singles

 

…Rest 5 minutes

 

As partner groups, perform as many rounds as possible in 12 minutes of:

20 Calories Rowed

20 Plate-facing Burpees

20 Wall-Ball Sit-up Throws (12/8) @ 7m

 

For Score

Compare to Saturday, 15 August 2015

All exercises are equal work. One partner working at a time.

 

Mobility:

Lower Body Foam Roll – 2:00

Anterior Compartment Smash – 1:30/side

Couch Stretch – 1:30/side

 

 

Post scores and experiences to comments

Comments

  1. CWOD:
    part 1) 3 rds +200m +10 pu
    part 2) 3 rds +20 cal + 12 burpees
    Rx

    w/Chad V. and Doug shadow

  2. CWOD:
    1. 265
    2. 204
    Partnered with Nick.

  3. Muffin Man says

    CWOD:
    1) 212
    2) 300
    Partnered with Zach

  4. darrenandtara says

    D.
    Partnered with Manny with Jamie in shadow mode.
    Part 1. 266. Manny mixed red and blue bands on PLUs
    Part 2. 222.

  5. darrenandtara says

    Good luck Ape Nation tomorrow at KO in the OK. Team Tarren will be there at WOD 2 to watch you crush it.

  6. 1)197 (Jill modified PLU with band)
    2) 223 (mod 2nd round of WBT with 6# ba and then let jimmy substitute due to neck pain).
    Partnered with my friend Jill.

Speak Your Mind