CrossFit Tulsa | Tulsa Oklahoma | Certified CrossFit Instructors

Tuesday 081021

Ten rounds for time of:
12 Burpees
12 Pull-ups

Post time to comments.

Yea Burpee's

Monday 081020

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound  Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments.

Saturday 081018

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

Post time to comments.

Friday 081017

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

Thursday 081016

Snatch 1-1-1-1-1-1-1 reps

Post loads to comments.


Snatch...[wmv] [mov] [link]

Wednesday 081015

Rest Day

Tuesday 081014

For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

Post time to comments.

Glute-Ham Sit-up...[wmv1] [wmv2]

Cleaning from the Ground, Coach Burgener ...[wmv][mov]

Clean...[wmv][mov]

Monday 081013

Deadlift 3-3-3-3-3 reps

Post loads to comments.

Sunday 081012

Seven rounds for time of:
75 pound Shoulder Press, 21 reps
21 Back extensions

Post time to comments.

Saturday 081011

Rest Day.

The gym will be closed.