CrossFit Tulsa | Tulsa Oklahoma | Certified CrossFit Instructors

Friday 20110520

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.

If your planning on participating in the Go Ruck Challenge the price goes up to $140.00 on Sunday so sign up now to save.

 

WARM-UP

2 Rounds

DB 
Hang Power Clean x10
Front Squat x10
Push Press x10

100 jumps/30 DU

WOD

"Kelly"

Five rounds for time of:

Run 400 meters

30 box jump, 24/20 inch box

30 Wall ball shots, 20/15 pound ballPost time

 http://www.beyondthewhiteboard.com/workouts/68-kelly

 

Suggested Scaling

Five rounds for time of:

Run 400 meters

20 box jump, 20/16 inch box

20 Wall ball shots, 15/12 pound ballPost time

OR

Five rounds for time of:

Run 200 meters

15 box jump, 20/16 inch box

15 Wall ball shots, 15/12 pound ballPost time

 

Post WOD Mobility

Chin-up Stretch x2Min
Pigeon Pose x2Min  

Couch Stretch x2Min 

Lacrosse Ball Anything tight or sore

Thursday 20110519

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.

If your planning on participating in the Go Ruck Challenge the price goes up to $140.00 on Sunday so sign up now to save.

WARM-UP

2 Rounds

Medball
Overhead toss x10
Rotation toss Left/Right x10 Each
2-arm thrust x10

Underhand toss x10
Sit-up x10

WOD

For time:

95/65 OHS 21-15-9

Lunge steps 42-30-18 

Post time to comments 

 

Post WOD Mobility

IR Stretch x5
Bulgarian Squat Stretch x2Min Each 

Couch Stretch x2Min 

Lacrosse Ball Anything tight or sore

I have started playing with beyond the whiteboard.  It seems like a great tool for tracking your performance.  I will try and post the link to the daily WOD here.

http://www.beyondthewhiteboard.com/workouts/170354-overhead-squats-walking-lunges

 

Wednesday 20110518

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.

If your planning on participating in the Go Ruck Challenge the price goes up to $140.00 on Sunday so sign up now to save.

WARM-UP

2 Rounds

Burpees x10

Bear Crawl

Inch Worm

OHS x10

WOD

Power Snatch 2-2-2-2-2-2

Post load to comments 

 

Post WOD Mobility

Side lunge Stretch x5
High Hamstring Stretch x2Min 

Shoulder OH/ER x2Min

Lacrosse Ball Anything tight or sore

Tuesday 20110517

WARM-UP

The Burgener Warm-up with PVC

Down and up
Elbows high and outside
Muscle Clean
Clean land
Clean drop
Hang power Clean + Front Squat

then

2 Rounds

Deadlifts 95/65 x10

Supine Ring Rows x10

Pistols x5 each side

WOD

"Elizabeth"

21-15-9 reps of:

Clean 135/95 pounds

Ring dips

Post time

 

Suggested Scaling 

21-15-9 reps of:

Clean 95/65 pounds

Assisted Ring dips or Bar dips

OR

15-12-9 reps of:

Clean 75/55 pounds

Bar dips

 

Post WOD Mobility

Throwers Stretch x 1-2 min
Pigeon Pose x2Min 

Shoulder Flex/ER and Tricep x2Min

Lacrosse Ball Anything tight or sore

Monday 20110516

WARM-UP

2 Rounds

Agility Ladder

    Base Shuffle 

    In and Out

    Single Leg Disassociation

    Hop Scotch

Crab Walk

Spiderman Crawl

Bear Crawl

WOD

For time:

20 Box jump, 24/20 inch box

Run 200M

20 Jumping pull-ups

Run 200M

20 Kettlebell swings, 35/25#

Run 200M

Walking Lunge, 20 steps

Run 200M

20 Knees to elbows

Run 200M

20 Push press, 45/33 pounds

Run 200M

20 Back extensions

Run 200M

20 Wall ball shots, 20/15 pound ball

Run 200M

20 Burpees

Run 200M

20 Double unders

Post time

Post WOD Mobility

Perfect Stretch x5

Couch Stretch x2Min 

Gastroc/Soleus Stretch x2Min each leg 

Lacrosse Ball Anything tight or sore

 

Saturday 20110513

Attention Ladies!  Spring is here, and warming up fast to summer temps.  That means we are breaking out the shorts, skirts, and light summer outfits.  Make sure you are ready to show off the Bod you work so hard for by getting a great tan as well!

One of our members, Melissa is a Certified Airbrush Technician and owns Here come the Sun.   She will be at the gym offering will be offering air brushed tanning for any of you ladies who would like one this Sunday afternoon at 3:00. The cost is only $25.00.  This is a great way to get a sun glow tan with out the sun damage!  Check her website here at HereComestheSun.com

WOD

Mystery WOD

Come see the surprise that Daryl has for you.

Friday 20110513

WARM-UP

2 Rounds

Medball
Overhead toss x10
Rotation toss Left/Right x10 Each
2-arm thrust x10

Underhand toss x10
Sit-up x10

STRENGTH

Front Squat 3-3-3-3-3 

WOD

Tabata Front Squat @ 40% of 3 Rep Max

Post WOD Mobility

Perfect Stretch x5 
Couch Stretch x2Min 

Gastroc/Soleus Stretch x2Min each leg 

Lacrosse Ball Anything tight or sore

-------------------------

Attention Ladies!  Spring is here, and warming up fast to summer temps.  That means we are breaking out the shorts, skirts, and light summer outfits.  Make sure you are ready to show off the Bod you work so hard for by getting a great tan as well!

One of our members, Melissa is a Certified Airbrush Technician and owns Here come the Sun.   She will be at the gym offering will be offering air brushed tanning for any of you ladies who would like one this Sunday afternoon at 3:00. The cost is only $25.00.  This is a great way to get a sun glow tan with out the sun damage!  Check her website here at HereComestheSun.com

Thursday 20110512

WARM-UP

 2 Rounds

Inch Worm

high knee tuck + lunge

Duck walk on heels

Budda Belly/Proud Chest x5

Groiners x10

KB GobletSquat/GoodMorning/Halo x5 

WOD

For time:

13,12,11,10,9,8,7,6,5,4,3,2,1

Kettle Bell Swing - 2/1.5 pood

Press 85/50

Post Time to comments

 Suggested Scaling

12,11,10,9,8,7,6,5,4,3,2,1

Kettle Bell Swing - 1.5/1 pood

Press 75/45

 

or

10,9,8,7,6,5,4,3,2,1

Kettle Bell Swing - 1/.5 pood

Press 65/33

 

Post WOD Mobility

High Hamstring Stretch x2Min 
Skin the Cat on the Ground :30x3

Shoulder Flex/ER x2Min 

Lacrosse Ball Anything tight or sore

Wednesday 20110511

WARM-UP

2 Rounds

Agility Ladder

    Fast Feet 

    Base Shuffle

    Lateral In and Out

    Scissors

TGU x5 Each arm
KTE on the Floor x5 Each side

STRENGTH

:30 seconds on/ :30 seconds off

Alternating for 10 Min

Top of the Pull-up Hold(Chin held above the bar)

Bottom of the Push-up Hold(Chest and Thighs held just off the ground)

 

WOD

5 Rounds
Sprint 200M

15 Burpees

 

Post WOD Mobility

Throwers Stretch x 1-2 min 
Bulgarian Squat Stretch x2Min Each 

Couch Stretch x2Min 

Lacrosse Ball Anything tight or sore

 

Tuesday 20110510

WARM-UP

2 Rounds

Crab Walk

Bear Crawl
Inch Worm with push-up

trunk twist with DB/KB x10
golf swing with DB/KB x10
straight leg swing front + side x10 each

WOD

Split jerk 1-1-1-1-1-1-1

Start light and work up to 1 Rep Max 

Post WOD Mobility

Throwers Stretch x 1-2 min 
The 5-way Shoulder x1Min Each 

Lacrosse Ball Anything tight or sore