CrossFit Tulsa | Tulsa Oklahoma | Certified CrossFit Instructors

Wednesday 20110720

WOD

Run 800 meters 
Clean and Jerk, 30 reps 
Run 800 meters

Post total time and load to comments or beyond the whiteboard.

 

Tuesday 20110719

WOD

"Cindy"

Complete as many rounds in 20 minutes as possible of: 
5 Pull-ups, 
10 Push-ups, 
15 Air Squats.

Post total time to comments or beyond the whiteboard.

 

Monday 20110718

WOD

21-15-9 reps for time of: 
225/155 pound Deadlift 
Handstand push-ups

Post total time to comments or beyond the whiteboard.

 

Saturday 20110716

Team WOD

“Pull and Push”

in 12 Minutes complete:

Males - 40 Thrusters @ 95#

Females - 40 Thrusters @ 65#

Then - When both males and females are done with all 40 reps, the team will go for the maximum repetitions of Pull-ups in the time remaining, one individual at a time.

For Teams of 4

Friday 20110715

STRENGTH

Push Press 5-5-5-5-5

post weight to comments or beyond the whiteboard

WOD

3 rounds for time of: 
10 Burpees 
15 Push Presses 115/80 lbs 
400 m Run

Post total time to comments or beyond the whiteboard

 

Thursday 20110714

WOD

Four rounds for time of: 
100 foot Walking lunge with 45/25lb plate held overhead 
30 Box jump, 24/20 inch box 
20 Wallball shots, 20/15 pound ball 
10 Handstand push-ups

Post total time to comments or beyond the whiteboard

 

Wednesday 20110713

STRENGTH

Squat Clean 5-5-5-5-5

post weight to comments or beyond the whiteboard

WOD

"Grace"

135/95 pound Clean and Jerk, 30 reps

Post time to comments or beyond the whiteboard

 

Tuesday 20110712

WOD

15,14,13,12,11,10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:

Ring Dips

95/65 Floor Wipers (on each side)

Squats

Post time to comments or beyond the whiteboard.

Monday 20110711

WOD

For Time: 
400m Run 
40 Air Squats 
30 Sit-up - Standards 
20 Push-ups 
10 Pull-ups

Post total time to comments or beyond the whiteboard

STRENGTH

Back Squat 1-1-1-1-1-1-1

Post weight to comments or beyond the whiteboard

 

Saturday 20110709

*** REMINDER -- POOL PARTY ***

Where:    Broken Arrow Golf & Athletic Club
When:     Saturday, July 9th
Time:      6:00 pm to 10:00 pm

RSVP via email so that we will know how much food to buy.

This will be an evening of Fun for the Whole Family.  The WOD will start at 7:00 pm which will be followed up by Grilled Hamburger and Hot Dogs.Please sign up on the white board to bring one of the following: Chips, Dip, Paper Plates, Plastic Utensils, or a Dessert.

You will need to bring your own drinks, but you can only bring Cans or Plastic Containers, NO GLASS.

Team WOD

For time:

600m run by both males in tandem

25 OHS 65# by both females, each (men rest)

25 OHS 95# by both males, each (females rest)

80 burpees in 8 sets of 10, each athlete does sets of 10 in order i.e. 1,2,3,4,1,2,3,4

25 SDLHP 65# by both females, each (men rest)

25 SDLHP 95# by both males, each (females rest)

600m run by both females in tandem

Both males run 600 m in tandem, when they get back females perform 25 OHS each at 65 lbs (men rest), then males perform 25 OHS each at 95lbs (women rest).

The bar is on ground, athlete starts reps from fully extended position overhead each time - you cannot squat snatch the bar from floor to count first reps when starting or when fractioning. The athlete is responsible for moving the bar back into place if it is dropped.

Then the team performs 80 burpees – in 8 sets of 10 (i.e. each athlete does sets of 10 – one athlete cannot go till next one is done in a circle i.e. 1,2,3,4,1,2,3,4).

Chest to deck and stand completely vertical and come off ground at top with arms fully extended overhead; one athlete cannot start until former athlete is finished with the last rep with jump at top.

Then females do 25 SDLHP at 65lbs each (men rest), then men do 25 SDLHP at 95lbs each (women rest).

The bar starts on ground and must come to chin height at the top when the hips and body are fully extended. Reaching the chin forward at top and not opening hips will not count for reps.

Then both women run last 600 meters for fastest time to finish. The clock stops when both team members have crossed the finish- they do not have to cross at same time.

score is time to complete the event