Wednesday, 21 September 2016

mp-crossfit-tulsa-092116

Skill/Speed:

Row Sprints

Max Calories rowed in 30 seconds, rest 90 seconds – 5 rounds

 

Conditioning:

30 Double Unders

10 Double Kettlebell Thrusters (53/35)

10 Burpees

10 Toes-2-Bar

30 Single Unders

…rest 2 minutes

 

4 rounds for time

 

Mobility:

Elevated Cat – 1:30

Shoulder Capsule – 1:00/side

Kneeling Achilles – 1:00/side

Narrow Hurdler – 1:00/side

Shoulder down Straddle – 1:00/side

 

 

Post calories, time, and experiences to comments

Comments

  1. Muffin Man says

    Like father like daughter. Great pic!

  2. This pic is adorable. ❤️

  3. Speed:
    Fastest: 8
    Average: 7.6
    Total: 38

    CWOD:
    16:20
    Mod KB Thrusters @15, 18, then 20 for last two rounds.

  4. Rowing: each round was 11 calories
    CWOD:
    3:02 (25# kbs)
    3:00 (25# kbs)
    3:33 (30# kbs)
    3:43 (30# kbs)
    60 singles instead of doubles

  5. Speed
    13 cal hi
    11.6 avg
    58 total
    CWOD 19:16 SCALED
    SINGLES JR AND 35# KB

  6. David Duvall says

    15 high, 12.5 avg, fell out of seat, 64
    21:30, timed out after third round

  7. CourtnieMcKone says

    Skill/Speed:
    Highest: 11cal
    Average: 10.2cal
    Total Cal: 51

    CWOD:
    Cap, 20:40rx
    Lacked t2b and singles

  8. Muffin Man says

    Skill/Speed: N/A

    CWOD:
    Rd 1: 2:24
    Rd 2: 2:18
    Rd 3: 3:06
    Rd 4: 3:12
    Total: 17:00 Rx+ (55# KBS)

    Obviously I really hit the pain cave after round 2. Maybe pace better in the beginning next time.

  9. WOD 1:
    Best: 19 cal
    Total: 83 cal
    Avg: 16.6 cal

    WOD 2: 17:32 Rx

  10. Speed wod: air dyne x 5, not sure how to run the display for calories.
    Wod 2: Modified: Medball cleans instead of know thruster, lunges instead of burpees & GHD SU for T2B. 17:12.

  11. darrenandtara says

    T.
    Row
    High 10
    Ave 9.8
    Total 49

    Wod 2
    17:13 Rx

    D.
    Row
    High 19
    Ave. 16
    Total 80

    Wod 2. Capped out 20:33. Rx. Crap fest. Never recovered from the row. Laid in pools of sweat trying to figure out how to stand up during the burpees. Just awful.

  12. Skill:
    Highest: 11
    Average: 10.8
    Total: 54

    CWOD:
    2:48/2:55/3:12/2:59
    Total time: 17:54
    Mod: 2 reps with 35# KB, rest with 30# after my shoulder wouldn’t stay in place…
    That was a shoulder roaster.

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