CrossFit Tulsa (918) 361-6707

Thursday 090625

 

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments.

 

Wednesday 090624

Rest Day...There is NO 4:30pm Class today.  The 6:00pm class is still open.

Tuesday 090623

 

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

Post loads to comments.

 

Susan M. Chest to Bar pull-ups.

Monday 090622

**Sorry for the late notice,but I am scheduled at the Academy M-Thu from 8-5 this week.  Sometimes we get out early, but I can't guarantee it.  The 4:30 class will be closer to 5:00 to 5:15ish** 

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Handstand push-ups

Post time to comments.

Kettlebell Swing...[wmv]
Handstand Push-up...[mov]

 

Sunday 090621

 

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

Happy Fathers Day

Saturday 090620

 

Rest Day

Lloyd it is good to finally have you back...now we know what you really do at the fire station.

Friday 090619

 

Complete as many rounds in 20 minutes as you can of:
Handstand push-ups 5 reps
Bench press 135 pounds, 10 reps
Push press 95 pounds, 15 reps
Dips 20 reps

Post number of rounds completed to comments.

Thursday 090618

 

For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups

Use 20 pound medicine ball launched to a target ten feet above the ground.

Post time to comments.

Watch this...just for fun :)

Wednesday 090617

 

Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps

Hang Power Snatch... [wmv] [mov]

Post loads to comments.

 

There is never enough room in front of the fans.

Tuesday 090616

Rest Day

 

Robin doing the CrossFit Football WOD.