Monday, 23 July 2018

 

“Manic Monday”*

15 Burpees-Over-Bar

…then…

3 rounds of:

3 Strict Pull-ups

6 Power Snatches (135/93)

9 Barbell Push-ups

…then…

100 Double Unders

…then…

4 rounds of:

4 Chest-2-Bar Pull-ups

8 Squat Cleans (205/133)

12 Alternating Goblet Lunges (70/45)

…then…

15 Burpees-Over-Bar

 

For Time

*At three random times, a whistle will blow, stop where you are and perform as a class a 1:00 low-plank hold (elbows). Time starts when all class members are in plank.

 

Flexibility/Mobility:

Side Straddle – 2:00/side

Middle Straddle – 2:00

Butterfly – 2:00

Pike stretch – 2:00

 

 

Post time and experiences to comments

Saturday, 21 July 2018

 

Conditioning:

3-person team WOD

“Karen”

150 Wall-Ball Shots

(20/14) @ (10/9′) – Rx

(16/10) @ (10/9′) – 55+ Masters Rx

(14/10) @ (9′) – Scaled

(12/8) @ (9′) – Masters Scaled

 

“Diane”

21-15-9 rep rds of:

Deadlifts*

Handstand Push-ups

*(225/153) – Rx

(185/123) – 55+ Masters Rx

(155/103) – Scaled

(135/93) – Masters scaled

 

“Cindy”*

10-minute AMRAP of:

5 Pull-ups

10 Push-ups

15 Squats

 

“Grace”

30 Clean and Jerks

(135/93) – Rx

(115/83) – 55+ Masters Rx

(95/63) – Scaled

(75/53) – Masters scaled

 

For total time

One partner working at a time. Equal work required, as close to on Diane. Teams must use same bar throughout Diane and Grace. Adjust weight as needed from one to the other. Only one bar to be used, unless team is co-ed. If choosing scaled on any of the WOD’s, perform scaled for all. Cindy is prescribed as a 20-minute AMRAP. We are cutting to 10 for this wod setup only. Teams will rotate through complete rounds, as in one team member will do a complete round, tag next member, who then does complete round 2. And so on.

 

Flexibility WOD:

Couch Stretch, 2 minutes each leg

Right leg split, 2 minutes

Left leg split, 2 minutes

Couch Stretch, 1 minute each leg

 

Post WOD, time, skills worked, and experiences to comments

Friday, 20 July 2018

 

Conditioning:

Complete as many rounds and reps as possible in 8 minutes of:

10/8 Calories Biked

8 Gorilla Rows (53/35)

6 GHD Sit-ups

24 Speed Skips

 

For Score

 

Strength:

Front Squats

3-3-3 @ 80%

For quality in maintaining position throughout movement

 

…Or…

Make-up a Lift

1-rep max

For max load

 

Flexibility/Mobility:

T-spine mobility – 2:00

Half Straddle – 1:30/side

Hip Capsule – 1:30/side

Saddle Sit – 2:00

 

 

Post score, lift, load, and experiences to comments

Monday, 16 July 2018

 

Congrats to Sarah Flynn-CFL1, Christian Steichen-CFL2 (awaiting new certificate), and Michael Such-USAW Lvl 1!

 

Conditioning:

Complete as many rounds and reps as possible in 3 minutes of:

10 Wall-Balls (25/16) @ (10/9′)

20 Double Unders

…rest 2 minutes, then…

Complete as many rounds and reps as possible in 3 minutes of:

10 Calories Biked

20 Sit-ups

…rest 2 minutes, then…

Complete as many rounds and reps as possible in 3 minutes of:

10 Kettlebell Swings (72/53)

20m Burpee Broad Jumps*

 

For Score

*Every 5′ covered is worth one rep

 

Strength:

Make-up a Lift

1-rep max

For max load

 

…Or…

Deadlift

5 @ 50%

4 @ 60%

4 @ 65%

3 @ 70%

3 @ 75%

2 @ 80%

2 @ 85%

 

For quality

 

Flexibility/Mobility:

20 PVC Passovers

T-spine mobility – 2:00

10 Skin-the-Cats

Hip Capsule – 1:30/side

 

 

Post lift, load, time, and experiences to comments

Saturday, 14 July 2018

 

Conditioning:

3-person Team WOD*

“Tombstone”

210 Double Unders

60 Plate-Facing Burpees

180 Wall-Ball Shots (20/14) at (10/9′)

60 Pull-ups

150 Deadlifts (135/93)

60 Sit-ups

120 Kettlebell Swings (53/35)

60 Box Jumps (24/20″)

90 Calories Rowed

 

For Time

Compare to Friday, 15 July 2016

*Equal work required

 

Mobility:

Pick one Pressing

Pick one Squatting

Pick one Running

If choice is a unilateral stretch, perform 1:30/side. If it is a bilateral stretch, perform for 2:00

 

 

Post time and experiences to comments

Friday, 13 July 2018

 

Conditioning:

“Crank up the heat”

400m Run

7 Handstand Push-ups

14 GHD Sit-ups

21 Calories Rowed

42 Double Unders

 

3 rounds for time

Compare to Saturday, 09 July 2016

 

Strength:

Option 1:

Squat Cleans

5 reps @ 50% 1RM

5 reps @ 60%

5 reps @ 70%

 

For quality

 

Option 2:

Make-up a Lift

1-rep max

For max load

 

Mobility:

Plantar Surface Mobilization – 1:30/foot

Couch Stretch – 1:30/leg

Banded Bully – 1:30/arm

 

 

Post load and reps, time, and experiences to comments

Wednesday, 11 July 2018

Happy birthday Danny! Flashback to 2010!

 

Conditioning:

“Picking Daisies”

1000m Row

75 Sit-ups

50 Army T-Push ups

25 Russian Kettlebell Swings (97/62)

400m Run

30 Alternating Dumbbell Snatches (50/35)

20 Alternating Pistols

10  Muscle-ups

 

For Time

 

Strength:

Option 1:

Make-up a missed 1-RM

 

For max load

 

Option 2:

Pick a lift from the following list and find a 4-RM

Back Squat, Front Squat, Deadlift, Push Press, Shoulder Press, Hang Clean, Hang Snatch, or Overhead Squat

 

For max load

 

Mobility:

Shoulder Fold – 1:30/side

Twisted Cross – 1:30/side

Saddle Pose – 2:00

Pike stretch – 2:00

 

 

Post time, lift and load, and experiences to comments

Monday, 09 July 2018

 

Conditioning:

Partner WOD

Complete as many rounds and reps as possible in 10 minutes of:

2 Strict Chest-2-Bar Pull-ups

4 Handstand Push-ups

6 Kettlebell Swings (72/53)

8 Front Squats (95/63)

10/8 Calories Biked

 

For Score

 

Strength:

Thruster

1-rep max

Compare to Wednesday, 27 December 2017

 

Flexibility/Mobility:

Couch Stretch – 1:30/side

Supine Shoulder Stretch – 1:30

Olympic Wall Squat – 1:30

Sink Mobilization – 1:30

 

 

Post score, max load, and experiences to comments

Saturday, 07 July 2018

 

Strength & Conditioning:

Partner WOD

40 Alternating Pistols*

*Equal work

 

…then….

10-9-8-7-6-5-4-3-2-1 rep rounds* of:

Front Squats (135/93)

*After each set of FSQ, perform 30 Double Unders. Equal work not required.

 

…rest 3 minutes, then…

40-20-10 rep rounds* of:

Fat Bar Deadlifts (180/120)

Sit-ups

*Equal work required.

 

…rest 3 minutes, then…

Run 1 mile*

*Vested (20/14) if you got it. Both have to run the mile.

 

For time

 

Flexibility/Mobility:

ROMWOD

 

 

Post time and experiences to comments

Friday, 06 July 2018

 

Conditioning:

Partner WOD

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

100m Sprint

7 Power Snatches (95/63)

5 Burpees

10/8 Calories Biked

7 Shoulder Press (95/63)

 

For Score

(run is 1 rep per 25m)

 

Strength:

Snatch

1-rep max

Compare to Friday, 15 December 2017

 

Flexibility/Mobility:

Spine Smash – 2:00

Anterior Compartment Smash – 1:30/side

Quad Smash – 1:30/side

Glute Smash – 1:30/side

 

 

Post time, max load, and experiences to comments

Thursday, 05 July 2018

 

Open Gym

1730-1900

 

 

Post experiences to comments

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