Wednesday 080528

Shoulder Press 3-3-3-3-3 reps

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Comments

[Craig]

here are the results from yesterday's WOD, some people did it today also:
run 1 mile
2 mins of:
row
db thrusters
mb cleans
double unders/ pull-ups

Gale 7:52 mile/ 95 + 262 single rope
Susan M. 7:52/ 143
Jason 6:23/153
Danny 8;00/135
Sean 7;06/ 170
Beth 9:12/ 78 + 210 single
Tanner 8:00/ 116
Christy 10:44/ 88+ 140 singles
Kurt 9:16/82+140 singles
Mark 8:42/ 112
Scott 8:52/ 74+101 singles
Chris 6:32/102+28 singles
Wes 7:47/ 99+109 singles
Gina 9:55/89 + 145 singles
Craig 5:54/ 231
Lance 9:18/ 76 + singles
Randy 8:34/ 138
Andy 8:34/110
Bo 11:25/48+161 single
Shane 7:00/97+270
Brendon 6:41/197

today many did the shoulder press 5 sets of 3 reps:
tanner 95/105/110/115*/110
Kurt 95/105/110/115*/115*
Danny 95/105/110*/105/105
Mark 85/95/105/110*/105
Scott 85/95/105*/95/105*
Brandon 95/145/155/165/165*
jerimiah 95/105/115/125
Wes 95/105/115*/105/115*
gina 55/55/55/55/60
christy 55/60/65/75*/70*

Kurt did an extra 4 x 400 meter run
1:40/1:41/1:41/1:43
I love how p[eople will go the extra mile here at CrossFit tulsa!

Then Craig decieded to make up Monday's WOD
"Jason"
100 squats
5 muscle ups
75 squats
10 muscle ups
50 squats
15 muscle ups
25 squats
20 muscle ups

time: 12:27

Great job by everyone.
Remember there is no "best time," as long you kick your butt during the workout and leave it all out there in the gym, then what you do is your " best time."

[Sean Larkin]

should press

135/145/155/165(1)/160(2)

[Craig]

"Protege" 1 mile run 7:31/ total score 130 w/ double unders

Shoulder press 5x 3
Eddie 95/115/115/125/145*
Jason 95/115/125/135/145
Robin 45/45/50/55*/55*
Michelle 45/55*/50/55/60*
Mandy 45/55/60/65/65*
Karin 45/55/60/65*/60

Evening crew also did:
AMRAP in 15 minutes
5 pull-ups
10 box jumps
15 squats

Mandy 7
Michelle 9 + 5 pull-ups
Robin 6
Karin 8
Eddie 7
Jason 9

If you are having trouble raising your strength lifts, or reducing your WOD times, or losing weight, or gaining muscle mass, or feeling really sore after the next day. Then you need to try the Zone Diet for two whole weeks. If you don't believe me, then ask those who are reaching their personal goals.

[Gina]

Christy also talked me into running a mile with her after today's workout. Had to get the heart rate up a little.

[Gina]

Christy also talked me into running a mile with her after today's workout. Had to get the heart rate up a little.