CrossFit Tulsa | Tulsa Oklahoma | Certified CrossFit Instructors

Tuesday 20111220

WOD

For Time:
100 Double Unders
30 Back Extensions
30 Sit-up (GHD)s
30 Back Extensions
30 Knees-to-elbows
30 Back Extensions
30 Sit-up (abmat)s

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Monday 20111219

WOD

Split Jerk 1-1-1-1-1-1-1

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Sunday 20111218

WOD at 4:00

Then Join us afterward for a Potluck Dinner

WOD

Twelve Days of Crossfit

One 100 meter run
Two knees to elbows
Three 24"/20" box jumps
Four medicine ball clean & jerks 20lb/15"
Five second L-hold
Six 45lb/33lb overhead squats
Seven 45lb/33lb sumo deadlift high pull
Eight 20/15 lb wall ball
Nine 45lb/33lb thrusters
Ten burpees
Eleven 50lb/35lb Kb swings
Twelve pull ups;

Just like the song you repeat all the previous exercises, so you would do the 100m run, then 2 KTE and another 100m run, then 3 Pull-ups 2 KTE and a 100m run, etc until you have completed all 12 days.

 

Saturday 20111217

WOD

AMRAP in 15 minutes of:

9 Push Press 95/65
20 Wall Ball 20/14
9 SDHP 95/65

Friday 20111216

 

WOD

For Time:
1000 m Row
21 GHD Sit-ups
21 Back Extensions
15 GHD Sit-ups
15 Back Extensions
9 GHD Sit-ups
9 Back Extensions

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Thursday 20111215

WOD

3 rounds for time of:
75 Double Unders
21 Power Cleans 155/110 lbs

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Wednesday 20111214

WOD

15-12-9 reps of:
1 Arm Db Thrusters Right 40 lbs
1 Arm Db Thrusters Left 40 lbs
Push-up (hand release)s

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Tuesday 20111213

WOD

Front squat 3-3-3-3-3 reps

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Monday 20111212

WOD

3 rounds for time of:
42 1 Arm Db Snatches, Alternating Arms 40/25 lbs
21 Pull-up (L)s

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Saturday 20111210

WOD

7 rounds for time of: 
7 Deadlifts 185 lbs 

14 Push-ups 

21 Sit-up (abmat)s