CrossFit Tulsa (918) 361-6707

Saturday 070331

Power clean 1-1-1-1-1-1-1-1-1-1 reps

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Power Clean...[wmv]

Friday 070330

Run 5 K

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Knees to elbows

Thursday 070329

"Filthy Fifty" is back

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

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Wednesday 070328

Today is a Rest Day, but some of us are still meeting at the 'Garage' (Billy's--7526 S. 84th) around 2:00, to do Monday's WOD--'Tabata Fight Gone bad.'  Pat is bringing his C2 rower so we can use that as well.

Tuesday 070327

Front Squat 1-1-1-1-1-1-1 reps

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Monday 070326

"Tabata Fight Gone Bad"

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

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)

There is no additional rest between exercises.

Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.

Sunday 070325

"Michael"

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

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Friday 070323

Weighted pull-ups 1-1-1-1-1-1-1 reps

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Thursday 070322

Push press 3-3-3-3-3-3-3 reps

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My wrists after yesterdays Muscle-ups.

Wednesday 070321

"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

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