CrossFit Tulsa | Tulsa Oklahoma | Certified CrossFit Instructors

Friday 20110701

WOD

"Wilmot"

Six rounds of:

50 Squats

25 Ring dips

Post time to comments or beyond the whiteboard

Thursday 20110630

WOD

Three rounds for time of:

 

24"/20" Box jump, 25 reps
185/135 pound Deadlift, 15 reps
Run 200M

Wednesday 20110629

You can begin signing up for July on-Ramp.  Just click on the time you wish to come either

M- W- F 7:00 AM or M-W-F 6:30 PM 

WARM-UP

2 Rounds

Shoot through x10

KB swings (Russian) x15 

box jumps (20″) x10

Rope climb

STRENGTH

Press 1-1-1-1-1-1-1

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WOD

Complete 5 rounds for time:

7 Push Presses 135 lbs

14 Push Ups

21 Double Unders

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Post WOD Mobility

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

Lacrosse Ball/Foam Roll Anything tight or sore

Tuesday 20110627

You can begin signing up for July on-Ramp.  Just click on the time you wish to come either

M- W- F 7:00 AM or M-W-F 6:30 PM 

WARM-UP

2 Rounds

Spiderman Crawl

Bear Crawl

Deadlifts 95/65# x15

HSPU x15\

WOD

As many rounds as possible in 15 minutes: 
3 Power Cleans 185/125 lbs

5 Push Ups(Game Style)

10 Lunges(5 per leg)

15 Sit-ups

Post time to comments or beyond the whiteboard

Post WOD Mobility

Pigeon Pose x2Min
Throwers Stretch x 1-2 min 
Couch Stretch x2Min 

Lacrosse Ball Anything tight or sore

 

July On Ramp Classes -- Sign Up Now

You can begin signing up for July on-Ramp.  Just click on the time you wish to come either

M- W- F 7:00 AM or M-W-F 6:30 PM 

July 11th - August 5th

Classes are limited to 5 per class.

 

 

Monday 20110627

WARM-UP

2 Rounds

KB swings (Russian) x15
TGU x5 Each arm
Pistols x5 each side

STRENGTH

Back Squat 3-3-3-3-3

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WOD

Three rounds for time of:

21 Burpee Box Jumps 24"/20"

50 Squats

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Post WOD Mobility

High Hamstring Stretch x2Min 
Gastroc/Soleus Stretch x2Min each leg 

Throwers Stretch x 1-2 min 

Lacrosse Ball/Foam Roll Anything tight or sore

Saturday 20110625

WOD

Teams of 2-4

250 Pull-ups / 250 Wall Balls

* Only one athlete allowed per station and working at any time

* There is no minimum number of repetitions for each team member to perform

Friday 20110624

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:
Run 800 meters

100 45/33# Good Mornings

Run 800 meters

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Post WOD Mobility

Hamstring/Hurdler Stretch x2Min Each 

 

Thursday 20110623

WARM-UP

2 Rounds

Burpees x10

Ring Rows x10

KB swings (Russian) x15

Rope Climb

STRENGTH

Split Jerk 5-5-5-5-5

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WOD

18-15-12-9-6 and 3 rep rounds of:

Sumo deadlift high-pull, 75/45 pounds

Split jerk, 75/45 pounds, alternating legs

Post time to comments or beyond the whiteboard

Post WOD Mobility

High Hamstring Stretch x2Min 

The 5-way Shoulder x1Min Each

Lacrosse Ball/Foam Roll Anything tight or sore  

Wednesday 20110622

WARM-UP

Crab Walk

Spiderman Crawl

Agility Ladder

    Fast Feet 

    Base Shuffle

    Scissors

    Single Leg Disassociation

    Hop Scotch

DU x30/Singles 100

WOD

For Time: 
400 m Run 
21 Handstand Push-ups 
21 L-Pull-up's 
400 m Run 
15 Handstand Push-ups 
15 L-Pull-up's 
400 m Run 
9 Handstand Push-ups 
9 L-Pull-up's

Post time to comments or beyond the whiteboard

Post WOD Mobility

Side lunge Stretch x5
IR Stretch x2Min Each
Gastroc/Soleus Stretch x2Min each leg
Lacrosse Ball Anything tight or sore