CrossFit Tulsa | Tulsa Oklahoma | Certified CrossFit Instructors

Wednesday 20120530

WOD

Sprint 50 M, carrying 45/25 pound plate

30 Push-ups

Sprint backwards 50 M, carrying 45/25 pound plate

20 Push-ups

Sprint 50 M, carrying 45/25 pound plate

10 Push-ups

Sprint backwards 50 M, carrying 45/25 pound plate

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Tuesday 20120529

WOD

For time: 
70 Burpees
60 Sit-ups 
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups

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Monday 20120528

There will be a suprise WOD at noon for anyone interested in saying thank you in our special Crossfit way.

Rest Day

Thank you to all the Soldiers who have sacrificed and continue to sacrifice for our freedom.

CrossFit Tulsa

Friday 20120525

WOD

For time:
Three rounds of:
7 Deadlifts (345 / 225 lbs)
7 Muscle-ups

then,
Three rounds of:
21 Wall ball shots (20 / 14 lb ball to 10')
21 Toes-to-bar

then,
100-foot Farmer carry (2 - 45 / 25 lb Plates)
28 Burpee box jumps (24" / 20" box)
100-foot Farmer carry (2 - 45 / 25 lb Plates)
3 Muscle-ups

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Thursday 20120524

WOD

For time:
50 Back squats (135 / 95 lbs)
40 Pull-ups
30 Shoulder-to-overhead (135 / 95 lbs)
50 Front squats (85 / 65 lbs)
40 Pull-ups
30 Shoulder-to-overhead (85 / 65 lbs)
50 Overhead squats (65 / 45 lbs)
40 Pull-ups
30 Shoulder-to-overhead (65 / 45 lbs)

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Wednesday 20120523

WOD

Four rounds for time of:
10 One-arm dumbbell snatches (40 / 25 lbs)
Sprint 50M

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Tuesday 20120522

WOD

For time:
Row 2,000 meters (Run 1Mile)
50 One-legged squats, alternating
30 Hang cleans (225 / 135 lbs)

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Monday 20120521

This week we will be completing some of the Games WOD's.  Some have been modified slightly, but I promise it is close enough for you to get the feel.

WOD

"Diane"
21-15-9 reps for time of:
Deadlift (225 / 155 lbs)
Handstand push-up

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Friday 20120518

WOD

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

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