CrossFit Tulsa | Tulsa Oklahoma | Certified CrossFit Instructors

Thursday 20110421

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
Shoot through x10
High knees (jogging, pick your knee up high with each step)
Butt kicks (jogging, kick yourself in the butt with each step)
Side shuffle
Skip forwards
Skip backwards
Inchworms with push-up x 5

 

WOD

"Nancy"

5 rounds for time of:
400 meter run
95/65 pound Overhead squat, 15 reps

Post Time to comments

 

Suggested Scaling

5 rounds for time of:
400 meter run
75/45 pound Overhead squat, 15 reps

 or

5 rounds for time of:
200 meter run
45/22 pound Overhead squat, 15 reps

Post WOD Mobility

High Hamstring Stretch x2Min
Couch Stretch x2Min
Throwers Stretch x 1-2 min
Lacrosse Ball Anything tight or sore

Wednesday 20110420

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

Agility Ladder

    Base Shuffle 

    Scissors

    Single Leg Disassociation

MedBall sit-up x15

Burpees x10

 

WOD

AMRAP 20 minutes of:

15 Box Jumps 24"/20"

10 Pullups

5 Knees-to-Elbows

Post Rounds to comments

 

Suggested Scaling

AMRAP 20 minutes of:

10 Box Jumps 20"/16"

7 Pullups

3 Knees-to-Elbows

 

Post WOD Mobility

Gastroc/Soleus Stretch x2Min each leg 

IR Stretch x2 Min

Prone Press-ups :30x3

Lacrosse Ball Anything tight or sore

Tuesday 20110419

WARM-UP

2 Rounds
Agility Ladder
    Fast Feet
    Lateral In and Out
    Hop Scotch
TGU x5 Each arm
Rope climb
0:20 Superman hold

 

SKILL

3 Rounds Max HS hold

WOD

For time:

3Rounds

20 Ring Dips

Run 200 meters

30 Push-ups

Run 200 meters

Post Time to comments

 

Suggested Scaling

 

For time:

3Rounds

15 Dips

Run 200 meters

20 Push-ups

Run 200 meters

or

For time:

3Rounds

10 Dips

Run 200 meters

15 Push-ups

Run 200 meters

 

Post WOD Mobility

Pigeon Pose x2Min
Shoulder Flex/ER x2Min
Lacrosse Ball Anything tight or sore

Monday 20110418

WARM-UP

2 Rounds

Crab Walk

Bear Crawl

Inch Worm

push-ups x10

Dips x10

KB swings (Russian) x15 

 

WOD

Push-Press 5x3 @ 85% 1 Rep Max

 or

3-3-3-3-3

 

Post WOD Mobility

Throwers Stretch x 1-2 min

The 5-way Shoulder x1 Min Each 

Saturday 201104

WOD 11.4 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.

 

WOD

Complete as many rounds and reps as possible in 10 minutes of:

60 Bar-facing burpees
120 pound Overhead squat, 30 reps
10 Muscle-ups

 

Friday 20110415

WOD 11.4 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.

WARM-UP

2 Rounds

Agility Ladder

    In and Out http://vimeo.com/5611556

    Scissors

    Hop Scotch

High knees (jogging, pick your knee up high with each step)

Butt kicks (jogging, kick yourself in the butt with each step)

Side shuffle

Skip forwards

Skip backwards

 

WOD

"Griff"

For time:
Run 800 meters

Run 400 meters backwards

Run 800 meters

Run 400 meters backwards

Post time to comments

 

Suggested Scaling

For time:
Run 400 meters

Run 200 meters backwards

Run 400 meters

Run 200 meters backwards

 

 

Post WOD Mobility

Couch Stretch x2Min 

Hamstring/Hurdler Stretch x2Min Each 

Gastroc/Soleus Stretch x2Min each leg 

Lacrosse Ball Anything tight or sore

 

Thursday 20110414

WOD 11.4 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.

WARM-UP

2 Rounds

Crab Walk

Inch Worm with Push-up

KB swings (Russian) x15

 TGU x5 Each arm

100 jumps/30 DU

 

WOD

Complete 5 rounds for time:

8 Handstand Push Ups

8 Supine Ring Rows

8 GHD Sit Ups

8 Box Jumps 24"/20"

Post time to comments

 

Suggested Scaling

5 rounds for time:

6 Handstand Push Ups

6 Ring Rows

6 AbMat Sit Ups

6 Box Jumps 20"/16"

or

3 rounds for time:

8 Handstand Push Ups

8 Ring Rows

8 AbMat Sit Ups

8 Box Jumps 20"/16"

 

Post WOD Mobility

Shoulder OH/ER x2Min 

Shoulder Flex/ER x2Min 

Pigeon Pose x2Min 

Lacrosse Ball Anything tight or sore

Wednesday 20110413

Its that time again.  WOD 11.4 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.

CrossFitters change the enviroment around them.  One of our members is starting with the copy machine.

WARM-UP

2 Rounds

Medball

Overhead toss x10

Rotation toss Left/Right x10(5 Each)

2-arm thrust x10

Underhand toss x10

Sit-up x10

 

WOD

Power Snatch 5x5 @ 80% 5 Rep Max

 or

5-5-5-5-5 working up to a 5 Rep Max

Post WOD Mobility

High Hamstring Stretch x2Min

IR Stretch x5

Chin-up Stretch x2Min 

Lacrosse Ball Anything tight or sore

Tuesday 20110412

WARM-UP

2 Rounds

Agility Ladder

    Lateral Fast Feet 

    Base Shuffle

    In and Out

Crab Walk

Spiderman Crawl

Ring Push-ups or Regular Push-ups x10

 

STRENGTH

Press 5x5 @75 % of 1Rep Max

WOD

For time:
Run 200 meters

½ Body weight Push-press, 25 reps

Run 200 meters

½ Body weight Push-press, 20 reps

Run 200 meters

½ Body weight Push-press, 15 reps

Run 200 meters

½ Body weight Push-press, 10 reps

Run 200 meters

½ Body weight Push-press, 5 reps

Post Time to comments

 

Suggested Scaling

 

Run 200 meters

1/3 Body weight Push-press, 20 reps

Run 200 meters

1/3 Body weight Push-press, 15 reps

Run 200 meters

1/3 Body weight Push-press, 10 reps

Run 200 meters

1/3 Body weight Push-press, 5 reps

or

Run 200 meters

1/4 Body weight Push-press, 15 reps

Run 200 meters

1/4 Body weight Push-press, 12 reps

Run 200 meters

1/4 Body weight Push-press, 10 reps

Run 200 meters

1/4 Body weight Push-press, 5 reps

 

 

Post WOD Mobility

The 5-way Shoulder x1Min Each
Pigeon Pose x2Min 

Gastroc/Soleus Stretch x2Min each leg 

Lacrosse Ball Anything tight or sore

 

 

Monday 20110411

 
Congratulations to all of our Games Competitors we are very proud of the performances of each and every one of you.  We are half way through and team Crossfit Tulsa is still in the top 30 for the Region.  Stay strong get your sleep, eat right, and train hard.

WARM-UP

2 Rounds
DB
Clean x10
Front Squat x10
Push Press x10

 WOD

"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post time for each of five rounds

 Suggested Scaling

10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats

or

5 Pull-ups
10 Push-ups
15 Sit-ups
20 Squats

Post WOD Mobility

IR Stretch x1 Min
Overhead Stretch x1 Min
Prone Press-ups :30x3
Bulgarian Squat Stretch x2Min Each