CrossFit Tulsa (918) 361-6707

Tuesday 070501

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

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Push Press Lecture Clip...[wmv][mov]

Greg and Billy in the 'Tabata Interval'.  Ok, truth be told, we cloned Greg and came up with Billy...or was it the other way around?  Ah, I don't remember!

Monday 070430

21-18-15-12-9-6- and 3 rep rounds of:
1 1/2 pood Kettlebell swing
Pull-ups

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This is the main WOD of the day, but we are gonna try something different at The Garage later.  It involves a large tire, sledghammer, and a few other exercises with 30 rep rounds...or something to that effect.

Sunday 070429

Rest Day

Saturday 070428

"Nancy"

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

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WOD Demo - video [wmv] [mov]

Friday 070427

Complete as many rounds as you can in twenty minutes of:
65 pound Hang squat clean, 12 reps
7 Pull-ups

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WOD Demo - video [wmv] [mov]

Thursday 070426

30 Muscle-ups for time

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If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Wednesday 070425

Rest Day

Tuesday 070424

"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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Young Patrick was heard asking Greg A.during theTabata interval WOD, "what's the big deal, this workout is easy!" 

Monday 070423

For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups

Use 20 pound medicine ball launched to a target ten feet above the ground.

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On Saturday, we had the privilege of meeting Mallee Sato and Greg Amundson of HQ.  They happened to be driving through Tulsa and stopped by for a workout.  Greg put together a Tabata Interval for us of squats, pull-ups, push-ups, sit-ups, and rowing.  Greg and Mallee then demonstrated what CrossFit 'Intensity' really is, and smoked us in the workout!! 

Greg and Mallee, thanks for stopping by, it was a great and inspirational time for all of us.

Sunday 070422

Overhead squat 3-3-3-3-3-3-3 reps

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Overhead Squat... [wmv]