CrossFit Tulsa (918) 361-6707

Thursday 061221

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

Paddy's crew putting in some quality family time

Wednesday 061220

Back squat 3-3-3-3-3 reps

Post loads to comments.

Tuesday 061219

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Monday 061218

Rest Day

We have been acquiring more equiptment and Pat has built us some nice jump boxes and slam/wall balls.  We will be ready to start offering class times in January. 

Sunday 061217

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Body weight bench press in this workout=your body weight on the bar

Post reps for both exercises in all rounds.

Saturday 061216

Deadlift 5-5-5-5-5 reps

Post loads to comments.

Enlarge image

Mark Rippetoe, CrossFit Wichita Falls, offers a new and important analysis of the mechanics of the deadlift in last month's CrossFit Journal.

Friday 061215

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

 

Justin, Chris, Ryan...before and after meeting "Cindy"

Wednesday 061213

"Michael"

So named In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Tuesday 061212

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Be sure to read the "CrossFit Total" article on the HQ link before doing this workout.  This is another workout where perfect technique is much more important then big weight. 

Post total to comments.

15 yr old Patrick knocking out his pullups

Monday 061211

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.