Monday, 02 July 2018

Flashback to 2014!

Gym will be closed on Wednesday in observation of Independence Day. We will meet at the skate park located at 21st & Riverside, west side of river and south side of 21st at 0900. Friends are welcome.

 

Conditioning:

Complete as many rounds and reps as possible in 7 minutes of:

200m Run

20 Speed Skips

15 Sit-ups

10 Front Squats (95/63)

5 Strict Pull-ups

 

For Score

 

Strength:

Clean

1-1-1-1-1-1

For Max Load

Compare to Wednesday, 06 December 2017

 

Flexibility/Mobility:

Saddle Sit – 2:00

Twisted Cross – 1:30/side

Couch Stretch – 1:30/side

 

 

Post score, max load, and experiences to comments

Saturday, 30 June 2018

 

Conditioning:

Partner WOD

200m Run

20 Sit-up Slammers (16/12) @ 2m

20 Shoulder Touches

150m Run

15 Goblet Squats (72/53)

15 Burpees-Over-Bar

100m Run

10 One Arm Dumbbell Overhead Squat (50/35)

10 Chest-2-Bar Pull-ups

 

4 rounds for time

(25:00 cap)

Compare to Saturday, 29 July 2017

 

Strength:

Snatch

3-3-2-2-1-1-1-1

@ 45-55-65-70-75-80-85-90% 1RM

 

For Quality

 

Flexibility/Mobility:

ROMWOD

 

 

Post time, load, and experiences to comments

 

Friday, 29 June 2018

Fun times at Climb Tulsa!!

 

Conditioning 1:

Partner up, then perform as many rounds and reps as possible in 7 minutes of:

3 Strict Pull-ups

6 Push-ups

9 GHD Sit-ups

12 Wall-Ball Shots (20/14) @ (11/10′)

15/12 Calories Biked

 

For Score

*Alternate Exercises

 

Strength:

Shoulder Press

1-rep max

 

Compare to Friday, 26 May 2017

 

Conditioning 2:

30 Speed Skips

10 Toes-2-Bar

 

3 rounds for time

 

Flexibility/Mobility:

Spine Smash – 2:00

Anterior Compartment Smash – 1:00/side

Quad Smash – 1:00/side

Overhead Distraction w/External Bias – 1:00/side

Glute Smash – 1:00/side

 

 

Post score, max load, time, and experiences to comments

Thursday, 28 June 2018

 

REST DAY

 

Competitors Class

This week we will be at Climb Tulsa for some climbing and different modality work. Show up around 1700, and stay as long as your hearts desire. Or 2200 when they close. 🙂

 

Post experiences to comments

Wednesday, 27 June 2018

 

Skill:

Headstand or Handstand* Hold

5 x 30 seconds

Between sets, perform 30 Speed Skips

 

For Quality

*Beginner/Intermediate do headstands. Advanced/Elite do handstands.

 

Conditioning:

“Steppin & Reppin”

40 reps Box Jumps (24/20″)

40 Reps Ketlebell Swings (53/35)

40 Reps Overhead Squats (85/55)

 

Run 200m 

 

30 Reps Box Jumps

30 Reps Kettlebell Swings

30 Reps Overhead Squats

 

Run 200m backwards

 

20 Reps Box Jumps

20 Reps Kettlebell Swings

20 Reps Overhead Squats

 

Run 200m

 

10 Reps Box Jumps

10 Reps Kettlebell Swings

10 Reps Overhead Squats

 

Run 200m backwards

 

For Time

Compare to Monday, 30 June 2014

 

Mobility:

Single Leg Flexion – 2:00/side

Overhead T-spine Smash – 2:00

External Rotation Shoulder Smash – 2:00/side

 

 

Post Max Load, Time, and Experience to comments

Tuesday, 26 June 2018

Sprint Work:

Partner up, then…

Bike 150 Calories*

 

For Time

*equal work

 

Conditioning:

“30 more days!”

30 Hand-release Push-ups

30 Kettlebell Swings (70/53)*

30 Slammers (12/8)*

30 Calories Rowed

30 Burpees

30 Overhead Squats (75/53)*

30 Double Unders

…Rest 3:00, then…

Run 600m*

 

For Time

Compare to Wednesday, 26 June 2013

 

*Rx Masters 55+:

KBS (55/35)

Slammers (10/6)

OHS (55/30)

Run 400m

 

 

Post time to comments

Monday, 25 June 2018

 

Conditioning:

Complete as many rounds and reps as possible in 7 minutes of:

12 Calories Rowed

8 Gorilla Rows (53/35)

6 Toes-2-Bar

26 Double Unders

 

For Score

 

Strength:

Deadlift

1-rep max

Compare to Friday, 08 December 2017

 

Flexibility/Mobility:

Spine Smash – 2:00

Reclined Spinal Twist – 1:30/side

Hamstring Floss – 1:30/side

 

 

Post score, max load, and experiences to comments

Saturday, 23 June 2018

 

Conditioning:

“Deck of Cards”…Partner Style

♥: Speed Skips

♠: Partner Pistols

♦: Partner Wall-ball Sit-up Throws @ 5 meters (12/8)

♣: Partner Synchronized Pull-ups

Jokers: team 800m run

All Face cards: 20 meters buddy carry, except K & Q of ♥ are 40 meters

 

Description:

All numbered ♥‘s, add a zero to the end, and as a team equally perform that amount. Ace of ♥ is worth 100 Double Unders (50 each).

All numbered ♠’s, partners face each other link together and perform that number of pistols together. Ace of ♠ is worth 50 Burpees (25 each).

All numbered ♦‘s, partners perform double the number in WB throws, i.e. 2 of ♦ is 4 team throws. Ace of ♦ is worth 50 throws (25 each).

All numbered ♣’s, partners perform that many pull-ups, synchronized. Ace of ♣ is worth 50 Handstand Push-ups (25 each).

All Face cards of all suits, partners alternate and carry partner for 20m. Only one partner carries per face card. Except, the K & Q of ♥ is worth 40m, 20m each.

When a joker is pulled, teams run 800 meters, switching at 200m.

 

For work and FUN

Compare to Saturday, 12 November 2016

 

Mobility/Flexibility:

Couch Stretch – 1:30/side

One-Arm Lat Lean – 1:30/side

Pike Stretch – 2:00

Spine Smash – 2:00

Knees-to-Traps – 2:00

 

 

Post time and experiences to comments

Friday, 22 June 2018

0845 class is cancelled Friday. Sorry for any inconvenience.

 

“Do Work”

10-15-20-15-10 rep rounds of:

Shoulder to Overhead (125/83)

Box Overs (24/20″)

Ring Dips

Toes to Bar

Weighted Walking Overhead Lunges (35/25)

Run 200m after each round

 

For Time

Compare to Saturday, 29 June 2013

 

 

Post time to comments

Thursday, 21 June 2018

 

REST DAY

 

Lifters/Competitors Class

Canceled the week

Wednesday, 20 June 2018

Conditioning:

“Free”

200m Run

7 Clean & Jerks (135/93)*

76 Double Unders

13 Handstand Push-ups

56 Sit-ups

 

3 rounds for time

*Masters 55+ Rx (95/63)

Compare to Wednesday, 03 July 2013

 

 

Post time to comments

Tuesday, 19 June 2018

 

Sprint Work:

Row 300m (ALL OUT)

Rest 90 seconds

 

5 rounds for total sprint time

 

Conditioning:

“Long Road”

Run 200m

15 GHD Sit-ups

20 Hand-Release Push-ups

25 Kettlebell Swings (53/35)*

30 Double Unders

 

4 rounds for time

(20:00 cap)

Masters 55+ (35/25)

 

Mobility:

Pick any 3 mobilities from the MWOD posters

Hold each for 2:00

 

 

Post Max Load, Time, and Experiences to comments

Monday, 18 June 2018

Conditioning:

“Crazy Train”

600m Run

20 Thrusters

20 Sumo Deadlift High Pull

20 Push Jerks

20 Overhead Squats

20 Front Squats

600m Run

 

For Time

 

Athletes stop and perform 3 bar-facing burpees at the beginning of each minute.

Rx weight (95/65)

Masters 55 and up:  Rx Weight (75/50)

 

 

Post time to comments

Saturday, 16 June 2018

“Get a grip”

As a partner group, row 1500m, 15 strokes at a time. While partner A is rowing, partner B does 10 burpees.

 

…Rest 5 minutes, then individually perform…

21 Box Jumps (24/20″)

15 Kettlebell Swings (55/35)

9 Pull-ups

Run 200m

 

3 rounds for time

Compare to Tuesday, 25 June 2013

 

 

Post time to comments