CrossFit Tulsa | Tulsa Oklahoma | Certified CrossFit Instructors

Thursday May 23, 2013

Hero WOD Thursday!

STAMINA
Run 800 / Row 1000
Rest 3:00
Run 400 / Row 500
Rest 2:00
Run 200 / Row 250

WOD
"Klepto"
4 rounds for time of:
27 Box jumps 24/20 with step downs
20 Burpees
11 Squat cleans 145/95

 

REMINDER:

Memorial Day Murph
Monday, May 27 10:00am

Order your shirt and contribute to the fundraiser.

http://www.forgedclothing.com/mdm

Wednesday May 22, 2013

STRENGTH
Floor Press
5-4-3-2-1-1
Increasing weight

WOD
AMRAP 15:00
10 Hand-Release Push-Ups
15 Wall Ball Shots 20/14
20 Kettlebell Swings 50/35

Tuesday May 21, 2013

STAMINA
4 x 200/250 run/row
Rest 1:00 between rounds

WOD
20 Minute  Ladder AMRAP
At 5:00, 10:00, and 15:00, stop and run 400m (or row 500m).
Resume where left off as you move up the ladder.

1 Deadlift 155/95
1 Power Clean
1 Front Squat
2 Deadlifts
2 Power Cleans
2 Front Squats
3 Deadlifts
3 Power Cleans
3 Front Squats
etc ...

Closed tonight (Monday)

We are not going to be open tonight due to the threat of tornadoes. Stay safe and stay informed.

Monday May 20, 2013

STRENGTH
Squat Snatch
3-3-3-3-3
Reset and tight for each lift (not touch and gos)
Last snatch strength on April 8

WOD (25:00)
4 rounds
AMRAP 4:00
400m/500m Run/Row
Kettlebell Swings x 30 reps
Pull-Ups x Max Reps

Rest 3:00 between rounds
Score is sum of pull-ups in 4 rounds.
Rowing preferred. Run if necessary.

Friday May 17, 2013

STRENGTH
5 Minutes
5 Toes to Bar every :30
Then at 5:00
AMRAP 2:00
Double Unders

WOD
For time:
20 Calorie Row
30 Burpees
40 Ground to Overhead 95/65
50 Situps
100m Bearcrawl (50m and back)
200m Sprint (100m and back)

Look who showed up on Monday

WWE's Seth Rollins joined the morning crew for a WOD on Monday this week. Apparently he hates running.

Seth's Tweet about it.

Thursday May 16, 2013

STAMINA
3 x 2:00 max calorie rowing
1:00 rest between efforts
sub 3 x 400 m run for rowing if necessary
*All rowers are in working order now.

WOD
200m Waiter's walk (75/45) Overhead with barbell
21 - Knees to Elbows
21 - Plyo Push Up (45/25)
200m Waiter's walk
15 - Knees to Elbows
15 - Plyo Push Up
200m Waiter's walk
9 - Knees to Elbows
9 - Plyo Push Up

If you cannot keep the bar overhead, you must stop forward progress until you get the bar overhead.

Alternate hands on the plate for plyo pushups.

Wednesday May 15, 2013

STRENGTH
Take 10 minutes to build to a heavy Squat Clean

WOD
"Lucy"
5 rounds for time
5 pullups
10 burpees
400m run

 

Tuesday May 14, 2013

STAMINA
10 rounds
:30 sec max 5 m shuttle runs
:30 sec rest
one hand touch past 5m mark.
each run counts as 1
if athlete is caught in the middle when 30 second expires they may complete and count that run.

WOD
3 Mins of Max Handstand Pushups
1 Min of Rest
3 Mins of Max Double Unders
1 Min of Rest
3 Mins of Max Power Cleans 115/75
1 Min of Rest
3 Mins of Max Box Jumps with step downs (24/20)
1 Min of Rest
3 Mins of Max Push Press 115/75