Monday, 08 August 2016

MP CrossFit Tulsa 080816

Attention all MP’ers. It is time for a new shirt! So MPCF is having a T-shirt design competition. If you would like to enter a design idea, please turn in a hard copy (digital drawing, professional artwork, or just your freehand on a sheet of paper) by end of class Saturday, 13 August. Winner gets a free shirt when they are produced.

 

Conditioning:

50 Wall-Ball Shots* (20/14) @ (12/10′)

25 Toes-2-Bar

400m Run with plate (45/25)

 

For Time (8:00 cap)

*perform max reps 20 seconds on, 10 seconds off until 50 is reached

 

…Rest 2:00

 

12-10-8 rep rounds of:

Push Press (135/93)

Alternating Pistols

Calories Rowed

 

For Time (6:00 cap)

 

…Rest 4:00

 

Strength:

EMOM perform 1 rep of:

Hang Squat Clean

Starting weight is 30-35% 1RM.

Add (20/10#) each minute.

(12:00 cap)

 

Flexibility:

Rocking Table – 1:00

Twisting Ape – 1:00

20 Straight Calf Raises

Elevated Seiza – 1:00

10 Side-to-Side Squats

Standing Pancake Stretch – 1:00

 

2 rounds for quality

 

 

Post time, load, and experiences to comments

Comments

  1. 83# hang squat clean

  2. Muffin Man says

    WOD 1: 8:02 Rx (cap w/ 100M left)
    WOD 2: 6:10 Rx
    WOD 3: 255# (started at 75#, successful through first 10 lifts)

  3. CourtnieMcKone says

    CWOD 1:
    8:04 rx (200m left)

    CWOD 2:
    6:27
    Pistols on 14in box

    SWOD:
    133#, failed on 10th lift at 143#

  4. 1: got through 200 m of the run
    2: got through 2 calls of 9 cal row
    3: 153# coach made sure I knew it was NOT a pr since it was a squat hang clean and not a clean nor a power hang clean! Burst my bubble

  5. 1) lacked 30ish yards of run Rx
    2) 6:12, PP @ 83#
    3) up to 138# (current HPC PR). Missed a set because I was so sweaty I kept dropping the plates when loading them.

  6. White Ape says

    CWOD:
    Part 1:
    7:03 Rx

    Part 2:
    5:35 Rx

    SWOD:
    295#

  7. CWOD 1 FINISHED 200m of run with 35# plate, 12# wb at 12′
    CWOD 2 Started 8 cal row when timed out, 105# pp, pistols on 20″ box
    SWOD worked up to 155#

  8. Mr. Such says

    WOD 1: CAP
    WOD 2: CAP
    WOD 3: 250#

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