CrossFit Tulsa | Tulsa Oklahoma | Certified CrossFit Instructors

Saturday 20110430

1.)  For anyone interested in giving the 11.6 Sectional WOD another try, we will be doing it at the gym on Sunday afternoon at 12.  Let us know if you will be coming.

2.)  For those of you who are interested in signing up for the GoRuck Challenge, you need to sign up quickly because it is filling up fast.  July 31st is already full.  So we are signing up for July 30th.  If you use the link on our site there is a discount applied.  It begans at 1am on July 30th, and we have to complete the challenge by 9am.  Thats right an overnight 15-20 mile challenge with a 20# to 30# ruck, and different obstacles/challenges along the route!  Its NOT a race its a Team effort with the goal of everyone finishing the challenge as a team.  We travel only as fast as our slowest team member, helping each other along the way.    Alexey and I are already signed up, and we need some more from CFT willing to help this old guy get through it!  I think it will be a tough, but rewarding experience, and $10 from every participant goes to the Green Beret Foundation.  I recently did several ruck marches in Army Basic Training, but none as challenging as this one.  For those of you who havent been in the military or experienced this type of training, here is your chance to experience the type of training elite military units like the Green Berets do on a regular basis.   

Our next Round of On-Ramp will begin next week and the classes are filling fast.  Again the evening Class will be Tues and Thurs Night at 6:30 and Saturday at 11:00AM Morning will be at 7:00AM MWF. Click the links or call 185566TULSA to secure your spot.

WOD

DHP WOD

5 Rounds

400M Run

40M Lunges

25 KTE*

25 Game Style Push-ups

25 Burpee Pull-ups

 

*5 Burpees Every time you Drop off the Bar

 

Suggested Scaling

3 Rounds

400M Run

40M Lunges

20 KTE*

20 Game Style Push-ups

20 Burpees

 

*3 Burpees Every time you Drop off the Bar

or

3 Rounds

200M Run

20M Lunges

15 KTE*

15 Push-ups

15 Burpees

 

*3 Burpees Every time you Drop off the Bar

Friday 20110429

1.)  For those of you going to the Disposable Heroes Project at Crossfit Native in OKC this Saturday, need to let Jerimiah know or post to comments for a head count and plans for car-pooling if needed.  This event is a great fundraising event for injured military veterans and for the families of those who made the ultimate sacrifice, for this country and our American way of life.  There is a $20 minimun donation for each participant, you can even raise the money from family or coworkers.

2.)  For anyone interested in giving the 11.6 Sectional WOD another try, we will be doing it at the gym on Sunday afternoon at 12.  Let us know if you will be coming.

3.)  Last thing, for those of you who are interested in signing up for the GoRuck Challenge, you need to sign up quickly because it is filling up fast.  July 31st is already full.  So we are signing up for July 30th.  If you use the link on our site there is a discount applied.  It begans at 1am on July 30th, and we have to complete the challenge by 9am.  Thats right an overnight 15-20 mile challenge with a 20# to 30# ruck, and different obstacles/challenges along the route!  Its NOT a race its a Team effort with the goal of everyone finishing the challenge as a team.  We travel only as fast as our slowest team member, helping each other along the way.    Alexey and I are already signed up, and we need some more from CFT willing to help this old guy get through it!  I think it will be a tough, but rewarding experience, and $10 from every participant goes to the Green Beret Foundation.  I recently did several ruck marches in Army Basic Training, but none as challenging as this one.  For those of you who havent been in the military or experienced this type of training, here is your chance to experience the type of training elite military units like the Green Berets do on a regular basis.   

Our next Round of On-Ramp will begin next week and the classes are filling fast.  Again the evening Class will be Tues and Thurs Night at 6:30 and Saturday at 11:00AM Morning will be at 7:00AM MWF. Click the links or call 185566TULSA to secure your spot.

WARM-UP

2 Rounds

Dead hang Pull-ups x5

push-ups x10
Sit-ups x15

Lunges x20

then 

Foam Roll “Mid Back”

 x 10 each: 
-trunk twist
-golf swing
-straight leg swing front + side
-inchworm+5 ea step foot to hand+ jump feet to hands
-high knee tuck + lunge

WOD

"CrossFit Total"
Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

Start with Lighter weights to warm-up then you have 3 opportunities to find your Max weight with each lift.

Post WOD Mobility

Couch Stretch x2Min 

Pigeon Pose x2Min 

Shoulder OH/ER x2Min 

Lacrosse Ball Anything tight or sore

Thursday 20110428

Our next Round of On-Ramp will begin next week.  Again the evening Class will be Tues and Thurs Night at 6:30 and Saturday at 11:00AM Morning will be at 7:00AM MWF. Click the links or call 185566TULSA to secure your spot.

WARM-UP

2 Rounds

10 Squat Jumps 

10 Split (lunge) Jumps 

10 Vertical Jump 

10 HSPU

WOD

For time:
25 Wall ball shots, 20/15 pound ball

25 Double Unders

20 Wall ball shots, 20/15 pound ball

20 Double Unders

15 Wall ball shots, 20/15 pound ball

15 Double Unders

10 Wall ball shots, 20/15 pound ball

10 Double Unders

5 Wall ball shots, 20/15 pound ball

5 Double Unders 

 

Suggested Scaling

25 Wall ball shots, 15/12 pound ball

100 Single Unders

20 Wall ball shots, 15/12 pound ball

80 Single Unders

15 Wall ball shots, 15/12 pound ball

60 Single Unders

10 Wall ball shots, 15/12 pound ball

40 Single Unders

5 Wall ball shots, 15/12 pound ball

20 Single Unders 

Post WOD Mobility

Couch Stretch  x2Min

Gastroc/Soleus Stretch x2Min each leg 

Throwers Stretch x 1-2 min 

Lacrosse Ball Anything tight or sore

 

I know, this is not a video in reference to a Crossfit WOD, or some young fire-breather smoking through what seems to be an impossible WOD and completing it in superhero fashion.  However, in my opinion, this is a video that has much greater life changing implications then anything Crossfit.  Crossfit talks about producing measurable, and repeatable results.  'How Great Thou Art' is a song that speaks to the un-measurable, never repeatable Greatness of our God.   

Wednesday 20110426

Be prepared for judging all day the explanation can be found here and the pdf is here.

WARM-UP

2 Rounds

Box jumps (20″) x10

OHS x10

Push-ups x10

100 jumps/30 DU

Front Squat(45/33) x10

WOD

Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Barbell Thrusters (100lbs /65lbs)

3 Chest to bar Pull-ups

6 Barbell Thrusters (100lbs /65lbs)

6 Chest to bar Pull-ups

9 Barbell Thrusters (100lbs /65lbs)

9 Chest to bar Pull-ups

12 Barbell Thrusters (100lbs /65lbs)

12 Chest to bar Pull-ups

15 Barbell Thrusters (100lbs /65lbs)

15 Chest to bar Pull-ups

18 Barbell Thrusters (100lbs /65lbs)

18 Chest to bar Pull-ups

21 Barbell Thrusters (100lbs /65lbs)

21 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

 

Post WOD Mobility

Couch Stretch x2Min

Bulgarian Squat Stretch x2Min Each 

The 5-way Shoulder x1Min

Lacrosse Ball Anything tight or sore

The Greatest Play in Baseball

Tuesday 20110426

 

Thanks to Brett for Putting this Slideshow together and taking all the wonderful pictures.

Our WOD for Wednesday will be 11.6 because of the Fundraiser on Saturday.  Be prepared for judging all day the preview can be found here and the pdf is here.

WARM-UP

2 Rounds

Run 400M

Walking Lunges

Walking knee hugs 

Walking ankle grabs

High Knees

Butt Kicks

Rotating Lateral Lunge

Shuffle

Karaoke

STRENGTH

Max Pushups in 2 minutes 

WOD

"Brenton"
Five rounds for time of:

Bear crawl 100 feet

Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.

Post WOD Mobility

 

Gastroc/Soleus Stretch x2Min each leg 

High Hamstring Stretch x5 

Throwers Stretch x 1-2 min

Lacrosse Ball Anything tight or sore

 

 

Monday 20110425

Here we see Tia's Superior Ninja skills as she avoids Stephanie's super fast feet.

Our WOD for Wednesday will be 11.6 because of the Fundraiser on Saturday.  Be prepared for judging all day the preview can be found here and the pdf is here.

WARM-UP

2 Rounds

10 of each 45/33/22

Right/Left Hand Suitcase deadlift

Right/Left Hand Suitcase Lunge

Right/Left Hand Barbell Squat

Right/Left Hand Overhead Squat

Right/Left Overhead Lunge

 

STRENGTH

Tabata KB/DB Swings

WOD

AMRAP 10 Min
Turkish Get-up
Alternating Arms

 

Post WOD Mobility

Hamstring/Hurdler Stretch x2Min Each 

Chin-up Stretch x2Min

Skin the Cat on the Ground :30x3

Lacrosse Ball Anything tight or sore

 

Saturday 20110411

Next weekend we will be at the Fundraiser so your week 6 WOD will need to be done before Saturday or on Sunday before the deadline.

 

WOD

Complete as many rounds and reps as possible in 20 minutes of:

5 Power cleans (145lbs / 100lbs)
10 Toes to bar
15 Wall balls (20lbs to 10' target/14lbs to 9' target)

 

Friday 20110422

All CrossFit Tulsa Members and Friends.  We would like to encourage each of you to sign up.

DISCOUNT CODE for CrossFit Tulsa contact us.

 

WOD 11.5 description is located here the demo is here and the pdf score card is here.

Once again we will be judging on Saturday at 11:30, set up with a coach if you can't make it.  Next weekend we will be at the Fundraiser so your week 6 WOD will need to be done before Saturday or on Sunday before the deadline.

WARM-UP

2 Rounds

Medball

Overhead toss x10

Rotation toss Left/Right x5 Each

2-arm thrust x10

Underhand toss x10

Sit-up x10

 

WOD

"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments

Post Time to comments

 

Suggested Scaling

Complete 24 intervals of 20 seconds of work followed by ten seconds of rest where the first 6 intervals are pull-ups followed by 1 Minute of Rest, the second 6 are push-ups followed by 1 Minute of Rest , the third 6 intervals are sit-ups followed by 1 Minute of Rest, and finally, the last 6 intervals are squats. 
Post total reps from all 24 intervals to comments

 or

Complete 16 intervals of 20 seconds of work followed by ten seconds of rest where the first 4 intervals are pull-ups followed by 2 Minutes of Rest, the second 4 are push-ups followed by 2 Minutes of Rest , the third 4 intervals are sit-ups followed by 2 Minute of Rest, and finally, the last 4 intervals are squats. 
Post total reps from all 16 intervals to comments

Post WOD Mobility

The 5-way Shoulder x1 Min Each

Prone Press-ups :30x3

Skin the Cat on the Ground :30x3

Pigeon Pose x2Min 

Lacrosse Ball Anything tight or sore

 

GORUCK CHALLENGE | OKLAHOMA CITY | JULY 30-31

 

All CrossFit Tulsa Members and Friends.  We would like to encourage each of you to sign up.

DISCOUNT CODE for CrossFit Tulsa contact us.