CrossFit Tulsa | Tulsa Oklahoma | Certified CrossFit Instructors

Saturday 090620

 

Rest Day

Lloyd it is good to finally have you back...now we know what you really do at the fire station.

Friday 090619

 

Complete as many rounds in 20 minutes as you can of:
Handstand push-ups 5 reps
Bench press 135 pounds, 10 reps
Push press 95 pounds, 15 reps
Dips 20 reps

Post number of rounds completed to comments.

Thursday 090618

 

For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups

Use 20 pound medicine ball launched to a target ten feet above the ground.

Post time to comments.

Watch this...just for fun :)

Wednesday 090617

 

Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps

Hang Power Snatch... [wmv] [mov]

Post loads to comments.

 

There is never enough room in front of the fans.

Tuesday 090616

Rest Day

 

Robin doing the CrossFit Football WOD.

Monday 090615

Run 5 K

Post time to comments.

**Remember to sign up for the Tulsa Mud Run.  You have to register online, the board sign up in the gym DOES NOT register you for the Run, it is for us to know how many are going so we can order shirts.  The T-shirts will be an additional cost.**

Sunday 090614

Sunday 090614

"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Post time to comments.

 

Saturday 090613

Saturday 090613

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

Post time to comments.

Friday 090612

Rest Day

Check out the new Fee Schedule that begins July 1st.  Don't worry all current members are 'grandfathered' into their current payment amount.  Any questions let me know and I'll be happy to explain.

 

Thursday 090611

 

Complete as many rounds as possible in 20 minutes of:
115-pound Hang clean, 15 reps
12 Ring dips
21 Sit-ups

Post number of rounds completed to comments.