CrossFit Tulsa | Tulsa Oklahoma | Certified CrossFit Instructors

Saturday 20111231

On-ramp will kick off the year January 9th.  Just click on the time you wish to come either M- W- F 6:45 AM or M-W-F 6:30 PM

WOD

For Time:
25 Power Snatches 75 lbs
50 Sit-up (abmat)s
20 Power Snatches 75 lbs
40 Sit-up (abmat)s
15 Power Snatches 75 lbs
30 Sit-up (abmat)s
10 Power Snatches 75 lbs
20 Sit-up (abmat)s
5 Power Snatches 75 lbs
10 Sit-up (abmat)s

Post total time to comments.

Friday 20111230

On-ramp will kick off the year January 9th.  Just click on the time you wish to come either M- W- F 7:00 AM or M-W-F 6:30 PM

WOD

Three rounds for time of:
5 Ascents of a 15' rope
21 Ring dips
50 Squats

(Substitutions for Rope Climb include 3 Beginner Climbs or 4 Pull-ups for each Rope climb)

Post total time to comments or

you can post to Beyond the Whiteboard or CrossFit Tulsa Rowing Junkies.

Thursday 20111229

On-ramp will kick off the year January 9th.  Just click on the time you wish to come either M- W- F 7:00 AM or M-W-F 6:30 PM

DUE TO UNFORSEEN CIRCUMSTANCES THERE WILL BE NO 6AM CLASS ON THURSDAY, I WILL BE THERE FRIDAY.

WOD

5 rounds for time of:
15 Thrusters 135/95 lbs
400 m Run

Post total time to comments or beyondthewhiteboard.

Wednesday 20111228

 

Squat Clean 1-1-1-1-1-1-1

Post Loads to comments or beyondthewhiteboard.

Tuesday 20111227

On-ramp will kick off the year January 9th.  Just click on the time you wish to come either M- W- F 7:00 AM or M-W-F 6:30 PM

WOD

 For Time:
21 Pull-up (strict)s
21 Handstand Push-ups
18 Pull-up (strict)s
18 Handstand Push-ups
15 Pull-up (strict)s
15 Handstand Push-ups
12 Pull-up (strict)s
12 Handstand Push-ups
9 Pull-up (strict)s
9 Handstand Push-ups
6 Pull-up (strict)s
6 Handstand Push-ups
3 Pull-up (strict)s
3 Handstand Push-ups

Post total time to comments or beyondthewhiteboard.

 

Monday 20111226

WOD

Back Squat 3-3-3-3-3

Post Loads to comments or beyondthewhiteboard

20111224

Christmas Eve

Start your Christmas weekend off right by coming by the gym for a special version of our annual '12 Days of Christmas' WOD.

12 Days of Christmas...days 2-11 are all done with Barbell 75#/45#.  The goal of each round is to NOT take your hands off the barbell(except for the run of course).

1. Run 200m

2. Overhead Squat

3. Power Snatch

4. Lunges-both legs

5. Thruster

6. Power Clean

7. Overhead Squat

8. Power Snatch

9. Lunges-both legs

10. Thruster

11. Power Clean

12. 200M Bearl Crawl!

 

Friday 20111223

Originally we were going to close the gym all weekend.  However, thanks to Kevin, Norita, and Annie talking me into it today, we will be having our normal 1030 class  on Christams Eve, Saturday Morning.  It will be very similar to the '12 Days of Christmas' WOD we did Sunday, only tougher days!

 

This clip is one of the best Christmas Movies proclaiming the true meaning of why we celebrate Christmas that we watch every year.

 

WOD

Crossfit Total

Thursday 20111222

WOD

5 rounds for time of:
7 Burpee Pull-ups
15 Push-up (rings)s

Post total time to comments or beyondthewhiteboard.

Wednesday 20111221

WOD

As many rounds as possible in 15 mins of:
1 Turkish Get-up, Right Arm 50 lbs
1 Turkish Get-up, Left Arm 50 lbs

Post total rounds to comments or beyondthewhiteboard.