CrossFit Tulsa (918) 361-6707

Friday 070921

"Grace"

135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Clean & Jerk...[wmv] [mov] [wmv 2]

Thursday 070920

Rest Day

or, come to the gym to work on your "Fight Gone Bad" score.

Wednesday 070919

"Michael"

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

Post time to comments.

Congatulations to Adam Palmer (who lost 40 lbs in three months CrossFitting!) He and his lovely wife Michelle, have just been blessed with a new baby girl, Charlotte!!! Shoot me an email if you'd like to help the Palmer household with a meal!

Tuesday 070918

For time:
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball

Post time to comments.

Monday 070917

"Diane"

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

Post time to comments.

 

Sunday 070916

Rest Day

Saturday 070915

Due to my kids soccer and cheerleading schedule, I can't be at the gym til 3:30. 

Power clean 3-3-3-3-3 reps

Post loads to comments.

Burgener Warm-up...[wmv] [mov]

Power Clean...[wmv] [mov]

The Burgener Warm-up is the ideal method of warming up prior to an Olympic Lifting workout.  The Power Clean begins on the floor and you receive or 'catch' the bar in an "above parallel" squat  position.  For me that equates to a 1/4 to 1/2 full squat position.

Friday 070914

Three rounds for time of:
50 Double-unders
75 Squats

Post time to comments.

Double-Unders (Brendan Gilliam demo)...[wmv][mov]

Kasia and Stephanie working on OHS.

Thursday 070913

Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups

Post time to comments.

Wednesday 070912

Rest Day