CrossFit Tulsa (918) 361-6707

Saturday 070217

Some of us will be at the Bass Pro Shop in Broken Arrow at 10:00am for the "Polar Plunge" benefiting the Special Olympics.  The Broken Arrow PD SWAT Team has also challenged the Tulsa PD SWAT to a tug-o-war competition.  The losing team has to take the cold plunge!

Otherwise we will be at Billy's at 3:00 for the workout. The "CrossFit Total" is the official WOD, however, I'll be doing "Nancy" or "Helen" cause I'm still too sore from "Linda" to do a decent Total.

"CrossFit Total"

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

Nancy

400 meter run Overhead squat 95 lbs x 15

5 rounds for time

or

Helen

400 meter run 1.5 pood Kettlebell swing x 21 Pull-ups 12 reps

3 rounds for time

Friday 070216

Rest Day

Thursday 070215

Ok, last time I played with "Linda" I was sore for several days...so no complaining, you have been forewarned  We will be at Billy's at 3:00.

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

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Wednesday 070214

Forget Cupid's arrow for Valentines Day, this is gonna be a kick in the pants.  If you can meet at Billy's around 3:00, let me know.

For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

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Tuesday 070213

"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

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Monday 070212

Rest Day

Sunday 070211

Back Squat 3-3-3-3-3-3-3 reps

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Saturday 070210

Billy's at 3:00 for the workout.  Let me know if you plan on coming.

For time:
20 inch Box jump, 50 reps
Rope climb, 5 ascents
1.5 pood Kettlebell swing, 50 reps
50 sit-ups
40 pound dumbbell Hang power clean, 50 reps
800 meter Run
50 Back extensions

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Friday 070209

Run 10K

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Thursday 070208

Rest Day