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Army PFC Matthew Shipman, 23 yr old son of Randy Shipman and Stephanie Wykoff, and he has 2 young children of his own. Matt stopped by on Sunday to say goodbye to his mom and step-brothers Zach and Zayne. Matt is heading back to Colorado on Monday and then ships off to Afghanistan this Friday, June 3rd. It is appropriate on Memorial Day to honor those who have gone before us and our current young men and women, like Matt, in the military selflessly willing to put their own lives on hold to protect our freedoms and our wonderful American way of life. Without them we would not have any of the freedoms or opportunities all of us enjoy and often take for granted. The Army teaches the Army Values which are, Loyalty, Duty, Respect, Selfless Service, Honor, Integrity, and Personal Courage. Thank You Matt, for representing those values, and your willingness to serve our great nation on our behalf, so the rest of us can live in peace. Safe travels Matthew, your family loves you, respects you, takes great pride in you, and offers many prayers for you, we will see you safely back home in 15 months.
You can begin signing up for June on-ramp. Classes Begin Monday June 6th. Just click on the time you wish to come either MWF 7:00AM or MWF 6:30PM or by calling 185566TULSA. Classes are limited to 5 per class.
Meet at 10:30 Monday to join a team. All other classes are cancelled for Monday.
WOD
TREVOR TEAM
Teams of four work together to complete the following:
300 Pull ups
400 Push ups
500 Sit ups
600 Squats
You can begin signing up for June on-ramp. Just click on the time you wish to come either MWF 7:00AM or MWF 6:30PM or by calling 185566TULSA. Classes are limited to 5 per class.
WARM-UP
STRENGTH
Front Rack Lunge (Bar is held in Front Rack like a Front Squat then Step forward)
5-5-5-5-5
increase weight each round
post weight to comments or beyond the whiteboard
WOD
95/65 pound Waiters Walk 400M
Post time to comments or beyond the whiteboard
Suggested Scaling
75/45 pound Waiters Walk 400M
or
45/33 pound Waiters Walk 400M
Post WOD Mobility
Side lunge Stretch x5
IR Stretch x2Min Each
Gastroc/Soleus Stretch x2Min each leg
Lacrosse Ball Anything tight or sore
You can begin signing up for June on-ramp. Just click on the time you wish to come either MWF 7:00AM or MWF 6:30PM or by calling 185566TULSA. Classes are limited to 5 per class.
WARM-UP
WOD
As Many Rounds As Possible in 20 Minutes of
275#/185# Deadlift x3
HSPU x9
Vertical jump 1ft above reach x15
Post rounds to comments or beyond the whiteboard
Suggested Scaling
215#/140# Deadlift x3
Modified HSPU x9
Vertical jump 9in above reach x15
or
155#/100# Deadlift x3
Push-ups x9
Vertical jump 6in above reach x15
Post WOD Mobility
Pigeon Pose x2Min
Throwers Stretch x 1-2 min
Gastroc/Soleus Stretch x2Min each leg
Lacrosse Ball Anything tight or sore
We will be cancelling 5:00 pm, 6:00 pm and 6:30 On Ramp Classes. Due to the Forecasted Weather we could be receiving, we would prefer to keep our CrossFit Tulsa Families Safe.
See you all on Wednesday.
-- Stephanie
You can begin signing up for June on-ramp. Just click on the time you wish to come either MWF 7:00AM or MWF 6:30PM or by calling 185566TULSA. Classes are limited to 5 per class.
WARM-UP
WOD
For Time
75 Burpees
75 Double-unders or x5 Singles
Post time to comments or beyond the whiteboard
Suggested Scaling
55 Burpees
55 Double-unders or x3 Singles
or
35 Burpees
100 Single-Unders
Post WOD Mobility
Perfect Stretch x5 http://www.youtube.com/watch?v=WrcSydO3Mzk
Chin-up Stretch x2Min
Lacrosse Ball Anything tight or sore
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