CrossFit Tulsa (918) 361-6707

Thursday 080710

Run 10 K

Post time to comments.

Wednesday 080709

"CrossFit Total"

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

Post total to comments.

Tuesday 080708

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Monday 080707

Rest Day

Sunday 080706

155 pound Squat Clean and Jerk, 30 reps

The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.

The 'catch' position of the (squat) Clean.  Hips below knees and high elbows.

Saturday 080705

This is the same workout all those competing in the CrossFit Games are doing today in California.  If you want to give it a try...Good Luck.

In any order, perform the following three workouts:

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster (65 pound for women)
Pull-ups (chest must hit the bar to count)

5 rounds for time of:
275 pound Deadlifts, 5 reps (185 pounds for women)
10 Burpees (with clap overhead while airborne)

Run either 750m on a steep trail or 1.5 K on a road or track

The start time for the second workout should be 4 hours after the first. The start time for the third workout should be 4 hours after the second.

Post total time for all three workouts to comments.

Friday 080704

Rest Day

Happy 4th and we Honor those who make our freedom possible.

We are open for the 11:30 and 12:30 classes

Thursday 080703

**Friday July 4th there are no early morning or evening classes, but the gym will be open for the 11:30am and 12:30pm class.**

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.


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Pull-up Standards, CrossFit Games 2008 - video [wmv] [mov]

CrossFit Games 2008 Format and Standards

Wednesday 080702

**There are no evening classes tonight**

Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps

Post time to comments.

Deadlift Anatomy, Mark Rippetoe...[wmv][mov]
Hang Power Clean... [wmv] [mov]
Front Squat...[wmv]
Push Jerk...[wmv][mov]

Tuesday 080701

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments.