CFT WOD

1 Rep Max effort Dead Lift

190# Dead lift.

I am pretty sure this is a new PR for me.

Ran 3 miles.

http://www.mapmyrun.com/workout/36470916/

Untimed.... but I could tell this pace was faster than last time I ran.... This is proof that CrossFit works.

I love CrossFit.

CrossFit Tulsa WOD

5 rounds for time:

20 Overhead Walking Lunges w/ 45/25 lbs plate (10 each leg)
10 box jumps 20/16 inch box
10 Pull Ups

*On lunge, back knee has to touch the ground to be counted.

23:47

CrossFit Tulsa WOD

Strength/Skill

Max Reps Ring/Parallete Dips

WOD

Back Squat 1-1-1-1-1-1-1

1 Rep Max Wieght Effort

11 Dips.... first time ever doing dips with feet on a box.

Back Squat 95, 115, 135, 140, 150, 175F, 165F

"Karen"
14:22 rxd

1/2 Angie
17:00

Max Effort Box Jump

30" box jump

WOD

25-20-15-10-5 rep rounds of:
Burpees
Box jumps, 24/20 inch box
Back Extension

wod time 25:47

I was the slowest of the slow tonight. But I am happy with my Box Jump