CrossFit Tulsa (918) 361-6707

Saturday 070721

"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.

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Awesome effort today, athletes! Fourteen crossfitters showed up today between 11am and 1pm!

Friday 070720

Front Squat 5-5-5-5-5 reps

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Attention all passengers, please prepare for lift-off...

Thursday 070719

A backward version of "Cindy"

Complete twenty rounds of:
5 Pull-ups
10 Push-ups
15 Squats

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This morning's WOD aftermath below.

Wednesday 070718

Rest Day
or
Come in to the gym to do "Nancy";
400 m. run
15 overhead squats (95/65lbs)
5 rounds for time

Yesterday, people had a choice of doing the weighted pullups WOD or do 7 max sets of "kipping" pullups. Melissa was the first official CrossFit Tulsa female to perform a true kipping pullup! Way to set the standard Mel!!!

Here's a list of athletes who attained their first kipping pullup yesterday:
Corbin, Melissa, Mark, Jim, Tyler, and Mindy!
Great job, everyone!!!
Removing calluses
How to tape your hands for the next time

***NEWS FLASH*** We're on the CrossFit Affiliate Blog again! Very cool! Thanks Greg, Mallee and Nicole!
(see July 18th and June 20th)
CrossFit Affiliate Blog

Tuesday 070717

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

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Traps are a little swollen from yesterday.

Monday 070716

Hang squat clean 1-1-1-1-1-1-1 reps

Hang Clean... [wmv] [mov] [wmv 2]

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Dave and Sean deadlifting during the CrossFit Total.

Sunday 070715

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

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If you want to give "Diane" a shot, the gym will be open at 2:00pm.

Saturday 070714

Rest Day

Or come by the gym for an 11:00am skills class over the olympic lifts, then a noon WOD.

Friday 070713

Bench Press 1-1-1-1-1-1-1 reps

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Constantly motivating and encouraging, John Simon has been an integral part of the CrossFit Tulsa community. As of yesterday, John has officially lost 40lbs since March! Way to go John, and thank you!!!

Thursday 070712

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

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"Dude, there's nothin worse than getting smoked by a little 5'2" chick named Mindy who's laughin at ya" - J.S.