CrossFit Tulsa | Tulsa Oklahoma | Certified CrossFit Instructors

Friday 20111021

WOD

4 rounds for time of: 
50m Walking Lunge 
50 ABMAT Sit-ups

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Thursday 20111020

WOD

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where

the first 8 intervals are pull-ups,

the second 8 are push-ups,

the third 8 intervals are sit-ups, and finally,

the last 8 intervals are squats.

There is no rest between exercises.

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Wednesday 20111019

STRENGTH

Weighted pull-ups 1-1-1-1-1-1-1 reps

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or

3 rounds of max effort pull-ups

60 sec rest between sets with least amount of assistance possible

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WOD

As many rounds as possible in 12 mins of: 
12 Supermen 
12 Knees-to-elbows 
12 Overhead Squats 95/65 lbs

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Tuesday 20111018

WOD

Five rounds for time of:

10 HSPU

95/65 pound Sumo-deadlift high-pull, 21 reps

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Monday 20111017

WOD

For Time: 
21 Good Mornings 75/45 lbs 
400 m Run 
18 Good Mornings 75/45 lbs 
400 m Run 
15 Good Mornings 75/45 lbs 
400 m Run 
12 Good Mornings 75/45 lbs 
400 m Run 
9 Good Mornings 75/45 lbs 
400 m Run 
6 Good Mornings 75/45 lbs 
400 m Run 
3 Good Mornings 75/45 lbs 
400 m Run

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Saturday 20111015

Team WOD

For time

100x Wall ball (20#/14#)
90x Sit-ups
80x Squats
70x Ring dips
60x Double unders
50x Pull-ups
40x Walking lunge steps
30x Push-press (95#/65#)
20x Box jumps (24/20)
10x Overhead squats (95#/65#)

Two Person Teams 1 person working at a time.

Friday 20111014

WOD

5 rounds for time of: 
15 Hang Power Snatches 85/55 lbs 
20 Push-ups

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Thursday 20111013

Nearly Perfect finish position when going overhead. Whether your pressing, jerking, or doing a thruster if your overhead and your not here, your not where you need to be.

WOD

"Fran"

21-15- and 9 reps, for time of: 
95 pound Thruster 
Pull-ups

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Wednesday 20111012

If you havent met them yet, say hello to our newest group of on-rampers.

STRENGTH

2 Minute Max Effort Toes-to-Bar
Toes-to-bar, lets do it! Standards:
- both hands must be on the bar when completing a rep
- both feet MUST touch the bar.  if only one touches that does not qualify as a rep.
- at the bottom your feet must be directly under the bar.  if they stay out in front of the bar at the bottom those are no reps.  
- your feet can hit anywhere on the bar (ie.  in between your hands, outside of your hands, etc.)
- kipping is accepted and encouraged
- if you can touch the ground with your feet while hanging from the bar you may not push off of the ground to help pull your feet up

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WOD

Back squat x 1 rep, 
Shoulder Press x 1 rep, 
Deadlift x 1 rep

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Tuesday 20111011

WOD

"Elizabeth"

For Time

21-15-9 reps of: 
Squat Clean 135/95 pounds, 
Ring dips

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