Monday, 11 April 2016

MP CrossFit Tulsa 041116

Fun with friends! Celebrating the upcoming union of Jana and Doug!

 

Skill/Speed:

Perform 4 rounds, 30  seconds work/60 seconds rest, for max reps of:

Wall-Ball Shots (20/14) @ 10′

…then

4 rounds, 15 seconds work/30 seconds rest, for max reps of:

Pull-ups

 

Conditioning:

Complete as many rounds and reps as possible in 7 minutes of:

5 Clean-2-Overhead (135/93)

10 Chest-2-Bar Push-ups*

15 Calories Rowed

 

…rest 3 minutes

 

Complete as many reps as possible in 3 minutes of:

Double Unders

 

…rest 3 minutes

 

Complete as many rounds and reps as possible in 7 minutes of:

5 Handstand Push-ups

10 Kettlebell Swings (53/35)

15 Slammers (12/8)

 

For Scores

 

Mobility:

Lower Body Foam Roll – 2:00

Anterior Compartment Smash – 1:30/side

Spine Smash – 2:00

 

 

Post scores and experiences to comments

Comments

  1. 20min elliptical warmup in hotel gym
    Followed by 129 burpees for time: 11:02:63. Whoa.

  2. Balboa60 says

    today was a lot of stuff…

    WB shots
    14, 13, 13, 13
    PLU’s
    9,11, 11, 10 – had trouble really getting my kip going

    1st WOD:
    3 + 11 (mod: 115#)

    DU’s
    181

    was right before 1p before we started the last WOD so I had to bolt. Good stuff!!

  3. White Ape says

    WB shots:
    17 each round

    Pull-ups:
    20/18/17/15

    AMRAP 1:
    118 Rx w/ Burpees

    Dbl Unders:
    198

    AMRAP 2:
    126 Rx+ @72# kb’s

    Nice and toasty WOD! Sweat good on this one!

  4. WB 12, 12, 13, 12
    PLU 12, 11, 8, 10
    AMRAP 1 108 w/c2b pu and 150 run 95#
    JR singles 240÷2=120
    AMRAP 2 105 45# kb

  5. WB 9/11/10/11

    PLU 6/5/5/6 strict banded red/blue

    AMRAP 1 118 reps
    53# C2O; knee PU; 150m run

    150 singles

    AMRAP 2 99 reps

  6. CourtnieSmith says

    WB shots:
    14, 13, 15, 15

    PLU:
    10, 7, 7, 8

    AMRAP 1:
    75 reps, 73# & burpees

    DU:
    100

    AMRAP 2:
    68 reps, mod hspu, Kip with 1 ab mat

  7. WB shots (20# @ 10′):
    12/14/14/15

    Pull-ups (Chin Over Bar):
    6/6/5/5

    AMRAP 1:
    90 (100# C-2-OH, 150 m Runs)

    Dbl Unders:
    204 (409 singles)

    AMRAP 2:
    105 (45# kb’s, HSPUs on bench)

    Total Score: 399

  8. darrenandtara says

    T
    WB shots – 16/16/16/14
    PLUs – 16/15/15/14
    AMRAP 1 – 93 (82#) Burpees
    DUs – 208; PR unbroken – 107
    AMRAP 2 – 126 RX

  9. Skill Work
    WB Rx:
    15,16,16,16
    PLU rx
    15,15,15,15

    CWOD: only had time for the first 7 min AMRAP:
    140 reps RX

  10. WB shots – 16/16/16/17
    PLUs – 11/11/10/13

    AMRAP 1 – 75 Rx with Burpees

    DUs – 167

    AMRAP 2 – 93 Rx

  11. Muffin Man says

    WBS – 14/13/16/17
    PLU – 19/19/18/16

    AMRAP 1: DNF (still some lingering effects from Friday). Trying to listen to my body. WAYYYY behind on burpees 🙁

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