Wednesday, 07 December 2016

mp-crossfit-tulsa-120716

 

Conditioning:

100m Row

15 Wall-Ball Shots (20/14) @ (10/9′)

20m Burpee Broad Jumps

 

4 rounds for time

 

Strength:

Back Squat

1-rep max

Compare to Monday, 27 June 2016

 

Conditioning:

3 Strict Pull-ups

6 Strict Handstand Push-ups

9 GHD Sit-ups

 

3 rounds for time

 

Mobility/Flexibility:

Couch Stretch – 1:30/side

One-Arm Lat Lean – 1:30/side

Pike Stretch – 2:00

Knees-to-Traps – 2:00

Spine Smash – 2:00

 

 

Post times, max load, and experiences to comments

Comments

  1. CWOD: 2 rounds +75m row RX
    SWOD: 200#
    Did not get to CWOD2 due to time.

  2. darrenandtara says

    D.
    Wod 1. 4:40ish.
    BS. 315#. Same. Calling it a win.
    No dice on Wod 2

  3. CourtnieMcKone says

    CWOD:
    2 rounds + 100m row rx

    SWOD:
    215#, 17# pr

  4. Missed the CWOD
    SWOD 240#
    Did the 2nd CWOD but didn’t time it

  5. Mr. Such says

    CWOD: 3+
    SWOD: Back Squat 355#
    10# PR

    CWOD2: ✅

  6. Muffin Man says

    CWOD: 7:34 Rx
    SWOD: 370# (5# PR)
    CWOD: did it. Rx. No clue on time.

  7. White Ape says

    CWOD 1:
    6:55 Rx

    SWOD:
    405#
    Tied PR

    Did not do CWOD 2.

    GREAT WORK on the BSQ today MP!! LOTS of PR’s!! Congrats!!

  8. First day back post marathon. Still feeling a bit lethargic and tight.
    Skipped CWOD1- legs aren’t quite ready for that yet.
    SWOD: 198# (3# PR)
    CWOD2: did it for skillz. No idea on time.
    New unbroken HSPU PR with 11.

  9. CWOD: all but BBJ

    SWOD: 210# 2# lifetime PR but 5# from the posted weight. I had been stuck there for a while so it was nice to get out off the rut.

    Nice work everybody!

  10. SWOD: 280#, work on mobility and keep chest up

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