CrossFit Tulsa | Tulsa Oklahoma | Certified CrossFit Instructors

Tuesday 090630

**Sorry for the late notice, but for tues/wens/thurs the 4:30 class will be closer to 5:15-5:30...I am scheduled to be at the Police Academy until 5 each day**

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Post time to comments.

 

 

Barbara and Dalton doing the Row/Wallball/KTE/Burpee Wod...This was Barbara's first time at the evening class.  She has been training with Susan in the morning for the past year and has done a great job with overall improvements in all the lifts and improved ROM.  Barbara, we are glad to have you as part of the evening crew while Susan is on a leisurely vacation!  Actually Susan is very close to her due date with baby # 2, and did a great job the last few months with the morning crew while being pregnant.

Monday 090629

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

 

Jason easily clears 40+ inches

Sunday 090628

Rest Day

Saturday 090627

Two rounds of:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter

Go heavy, run fast. Post time to completion and loads to comments.

Friday 090626

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

Thursday 090625

 

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.

 

Wednesday 090624

Rest Day...There is NO 4:30pm Class today.  The 6:00pm class is still open.

Tuesday 090623

 

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

Post loads to comments.

 

Susan M. Chest to Bar pull-ups.

Monday 090622

**Sorry for the late notice,but I am scheduled at the Academy M-Thu from 8-5 this week.  Sometimes we get out early, but I can't guarantee it.  The 4:30 class will be closer to 5:00 to 5:15ish** 

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

Post time to comments.

Kettlebell Swing...[wmv]
Handstand Push-up...[mov]

 

Sunday 090621

 

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.

Happy Fathers Day