CrossFit Tulsa | Tulsa Oklahoma | Certified CrossFit Instructors

Saturday 20110820

TEAM WOD

For time:

Run 400 meters

40 Pull-ups

50 push-ups

60 Sit-ups

70 Squats

Run 400 meters

2 person team, Runs are done together.

Exercises are 1 Person at a time, The other person is holding a Med Ball overhead with arms locked out, no resting the ball on your head.

Ball may be held in any manner while running, but one partner carries the ball the first run, with other partner the second run.

Any time the ball touches the ground both team members must immediately stop and do 10 burpees each.

Friday 20110819

WOD

15, 12, 9, 6, 3 reps of: 
Deadlifts 185/135 lbs 
Handstand Push-ups 
1 ft Vertical Jumps

Post total time to comments or to beyond the whiteboard.

 

Thursday 20110818

 

STRENGTH

Push Press 1-1-1-1-1-1-1

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WOD

5 rounds for time of: 
20 Push-ups 
10 Push Presses 100/75 lbs

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Wednesday 20110817

STRENGTH

Overhead Squat 5-5-5-5-5

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WOD

5 rounds for time of: 
7 Power Snatches 95/65 lbs 
7 Snatch Balances 95/65 lbs 
7 Overhead Squats 95/65 lbs

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Tuesday 20110816

WOD

Complete three rounds for time of:

95/65 pound Squat clean, 30 reps, 
30 Pull-ups, 
Run 800 meters.

Post total time to comments or beyond the whiteboard

Monday 20110815

 
STRENGTH

3 Rounds Max Rep HSPU

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WOD

200 M Overhead Walking Lunge

Holding 45#/25# Plate

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Saturday 20110813

September 3 2011, see 31heros.com for more details.

WOD

50 Front Squats (95/65lb)

400m Team Run

40 Kettlebell Swings (32/24kg)

 

Two athletes may work at the same time. Every athlete must do 50 front squats. The run is with the entire team. Every athlete must do 40 kettlebell swings. Before the athlete is allowed to begin the squats his/her partner must have his/her weight in a full overhead lock out position. The weight must remain in the overhead lock out position, while the partner performs his/her squats. Once the overhead lock out position is compromised the squats performed no longer count. Once the weight is again in the overhead lock out position the athlete may continue the squats.

 

Friday 20110812

We will be taking part in a fundraiser on September 3 2011, see 31heros.com for more details or stay tuned to this station.

WOD

 Complete for time:

5 rounds for time of: 
21 Sumo Deadlift High-pulls 75/45 lbs 
12 Wall Balls 20/15 lbs

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Thursday 20110811

WOD

Complete for time:

40 double unders

10 pushups

30 double unders

20 pushups

20 double unders

30 pushups

10 double unders

40 pushups

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Wednesday 20110810

STRENGTH

Straight Legged Deadlift 10-10-10

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WOD

As many rounds as possible in 12 minutes of:

6 Back Squats 95/65 lbs

9 Straight legged deadlifts 95/65 lbs

12 Supermen 

Bar must be cleaned from the ground for back squats, use the same bar for back squats and straight leg deadlifts.

Post total rounds to comments or beyond the whiteboard