CrossFit Tulsa | Tulsa Oklahoma | Certified CrossFit Instructors

Saturday 080321

 

For time:
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters

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Friday 090320

Rest Day

or I found this alternate on the Navyseal.com site

"Invictus"

Run 800m
21x Press 95lb
Run 800m
21x Push Press 95lb
Run 800m
21x Push Jerk 95lb
Run 800 M

I chose this one cause I like the meaning of the word "Invictus"... Invictus means "unbreakable" and is the root word of Victory and Invincible. It also has the same meaning as "Kokoro" which is the concept of indomitable spirit. 

"The democracy will cease to exist when you take away from those who are willing to work and give to those who would not. "    Thomas Jefferson

 

Thursday 090319

 

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion

 

I wonder what they are thinking.

Wednesday 090318

 

Split Jerk 1-1-1-1-1-1-1 reps

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Split Jerk Intro, Mike Burgener...[wmv][mov]
Fixing the Split Jerk, Coach Burgener...[wmv][mov]

Tuesday 090317

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

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**This is one of those workout's that you just gotta suck it up and keep moving until your done.  I would encourage you to not scale this WOD just because it is a little longer then the norm, but push yourself to complete every rep as rx'd.**

Monday 090316

 

Rest Day

 

Sunday afternoon has turned into Family Day at Crossfit Tulsa.  We hope that everyone had a great time.

 

Sunday 090315

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

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Saturday 090314

 

Five rounds for time of:
155 pound Hang squat clean, 9 reps
15 ft Rope climb, legless, 3 ascents

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**Remember today's class starts at 11:00 for the special Birthday WOD Jason made up for Robin and James**

Friday 090313

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

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 Back Squat (aka Squat)...[mpg]

****This Saturday's class will be at 11:00 am instead of Noon.  This will be in a Birthday WOD for James and Robin.*****

Birthday Dinner at Santa Fe Steakhouse

Thursday 090312

 

Rest Day

 

 

This Saturday's class will be at 11:00 am instead of Noon.  This will be in a Birthday WOD for James and Robin.

Birthday Dinner at Santa Fe Steakhouse