CrossFit Tulsa | Tulsa Oklahoma | Certified CrossFit Instructors

Friday 090828

**Starting next week the afternoon class times will go back to 4:30 and 6:00pm M/T/Th/F, Wed night class will be at 6:00.  If anyone wants to order the shirts we made for the Mud Run let me know and we can make another order.**

Overhead Squat 3-3-3-3-3 reps

Post loads to comments.

**For anyone interested in competing in Fight Gone Bad IV this year Sept. 26th.  Let me know asap, we need to get signed up and if we have enough interest we will join Next Generation Crossfit at their gym for the WOD.  Check out this link, http://www.fgb4.org/ to get info on the workout and who it benefits.**

Thursday 090827

**Starting next week the afternoon class times will go back to 4:30 and 6:00pm M/T/Th/F, Wed night class will be at 6:00.  If anyone wants to order the shirts we made for the Mud Run let me know and we can make another order.**

Rest Day

Wednesday 090826

**Starting next week the afternoon class times will go back to 4:30 and 6:00pm M/T/Th/F, Wed night class will be at 6:00.  If anyone wants to order the shirts we made for the Mud Run let me know and we can make another order.**

"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds completed to comments.

 

Joe broke his finger with a great dive through the tires at the mud run.

Tuesday 090825

**Starting next week the afternoon class times will go back to 4:30 and 6:00pm M/T/Th/F, Wed night class will be at 6:00.  If anyone wants to order the shirts we made for the Mud Run let me know and we can make another order.**

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.

Monday 090824

 

"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.

 

 

Mud Run 2009 was A W E S O M E!! Hope everyone had a great time.

Saturday 090822

**The Gym will be Closed Today**

         Hang power clean 1-1-1-1-1-1-1 reps

         Post loads to comments

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Mud Run is today at 5:00pm

     Chandler Park
     6500 West 21st Street
     Tulsa, OK 74107

All festivities for the The Mud Run will be on the lower level of the park but you may park on the upper level near the swimming pool, or anywhere on the lower level

I would plan on getting their early for parking and so we can meet before the race and run together.

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Friday 090821

**Mud Run tomorrow at 5:00pm Chandler Park, I would plan on getting their early for parking and so we can meet before the race and run together.  The Mud Run shirts are at the gym.  They are $15 each and there are NO extra shirts.  You must get the size that you signed up for on the board...Also, no class tomorrow morning due to the Mud Run.**

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.

Thursday 090820

**Sorry for the late post.  I will have the mud run shirts with me at the gym tonight.  If you still haven't signed up and plan on doing so, you need to get it done asap.**

"Karen"

For time:
150 Wallball shots, 20 pound ball

Post time to comments.

Wednesday 090819

 

Rest Day

 

**REMINDER**

Saturday August 22nd 5pm Chandler Park.

T-Shirts for participants are supposed to be ready tonight.

Tuesday 090818

**This Saturday is the Tulsa Mud Run, if you haven't signed up on-line or at Runners World(on Peoria) yet, you need to get it done and if you plan on competing in Next Generation Crossfit's "Get Dirty" Games let me know and sign up on the Next Generation site.**

Push Press 1-1-1-1-1-1-1 reps.

Post loads to comments.