CrossFit Tulsa | Tulsa Oklahoma | Certified CrossFit Instructors

Monday 20120528

There will be a suprise WOD at noon for anyone interested in saying thank you in our special Crossfit way.

Rest Day

Thank you to all the Soldiers who have sacrificed and continue to sacrifice for our freedom.

CrossFit Tulsa

Friday 20120525

WOD

For time:
Three rounds of:
7 Deadlifts (345 / 225 lbs)
7 Muscle-ups

then,
Three rounds of:
21 Wall ball shots (20 / 14 lb ball to 10')
21 Toes-to-bar

then,
100-foot Farmer carry (2 - 45 / 25 lb Plates)
28 Burpee box jumps (24" / 20" box)
100-foot Farmer carry (2 - 45 / 25 lb Plates)
3 Muscle-ups

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Thursday 20120524

WOD

For time:
50 Back squats (135 / 95 lbs)
40 Pull-ups
30 Shoulder-to-overhead (135 / 95 lbs)
50 Front squats (85 / 65 lbs)
40 Pull-ups
30 Shoulder-to-overhead (85 / 65 lbs)
50 Overhead squats (65 / 45 lbs)
40 Pull-ups
30 Shoulder-to-overhead (65 / 45 lbs)

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Wednesday 20120523

WOD

Four rounds for time of:
10 One-arm dumbbell snatches (40 / 25 lbs)
Sprint 50M

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Tuesday 20120522

WOD

For time:
Row 2,000 meters (Run 1Mile)
50 One-legged squats, alternating
30 Hang cleans (225 / 135 lbs)

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Monday 20120521

This week we will be completing some of the Games WOD's.  Some have been modified slightly, but I promise it is close enough for you to get the feel.

WOD

"Diane"
21-15-9 reps for time of:
Deadlift (225 / 155 lbs)
Handstand push-up

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Friday 20120518

WOD

Front squat 3-3-3-3-3 reps

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Thursday 20120517

WOD

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

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Wednesday 20120516

WOD

For time:
40 Wall ball shots, 20 pound ball
10 Pull-ups
10 Dips
30 Wall ball shots, 20 pound ball
8 Pull-ups
8 Dips
20 Wall ball shots, 20 pound ball
6 Pull-ups
6 Dips
10 Wall ball shots, 20 pound ball
4 Pull-ups
4 Dips

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