CrossFit Tulsa (918) 361-6707

Wednesday 070620

Rest Day

Tuesday 060719

Run 10 K

Or go to the gym for an alternate WOD.

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Yesterday's WOD war wounds.                                                 

Monday 070618

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Apparently it takes a woman to do a "Superman" right.  Great job, Donna!

Sunday 070617

Happy Fathers Day

This looks like a great WOD...

21-18-15-12- and 9 rep rounds of:
95 pound Deadlift
95 pound Hang clean
95 pound Front squat
95 pound Push jerk

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The first time I did Overhead Squats, almost a year ago, I could barely handle the 45# bar.  On Friday's WOD I was finally able to equal my bodyweight and did my last 2 sets w/185#'s.

Saturday 070616

Rest Day...However, Eric runs a 10 am Class every Saturday Morning for those who want an extra workout, don't need the rest, or just enjoy the extra punishment!

Friday 070615

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

Post loads to comments.

Thursday 070614

Complete as many rounds in 20 minutes as you can of:
15 Double-unders
15 Burpees
15 Box Jump
15 ft Rope climb, 1 ascent

Post rounds and fractions of rounds completed to comments.

If no rope is available, then Towel pullups is the consensus best substitute. For more realism, alternate one hand high, one hand low on the towel. Some folks do towel pulldowns, as well. Standard rope length is 15', and standard substitution is 15 towel pulls.

Wednesday 070613

"Elizabeth"

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

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Clean...[wmv] [mov]

Ring Dips... [ wmv]

Tuesday 070612

Rest Day

Monday 070611

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

Post loads to comments.