CrossFit Tulsa | Tulsa Oklahoma | Certified CrossFit Instructors

Sunday 090302

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

 

Stephanie and her cheerleading squad are in Kansas City with all the snow.

Friday 090227

 

For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters

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Back Extension, Hip Extension, Hip-back Extension...[ wmv]

Thursday 090226

 

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

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**Reminder, there is no 4:30 class today.**

Wednesday 090225

 

Push Jerk 1-1-1-1-1-1-1 reps

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Push Jerk...[wmv][mov]
Push Jerk (behind the head)...[wmv][mov]

Tuesday 090224

Rest Day

 

Monday 090223

 

For time:
Row 500 meters
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps

Post time to comments.

**Sorry for the late notice, but there is no 4:30 class today, Thursday, or Friday this week.**

Sunday 090222

 

Front squat 3-3-3-3-3 reps

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Kensie's 11th Birthday Party at New Heights Rock Gym.

Saturday 090221

"Joshie"

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

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These are squat not power snatches.

Friday 090220

Rest Day

Thursday 090219

 

For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters

Push-ups are honest push-ups. Handstand push-ups are "nose to floor".

Post time to comments.