Monday, 17 June 2013

 FYI: This Thursday, June 20, CF Broken Arrow is hosting the 2nd monthly “Girl’s Night Out CrossFit Style”. This is a new event hosted by a different box each month as an opportunity for Tulsa area CF ladies to get together, bring a non-cf friend (if you want), hang out and work out. Bring your jump-rope. There are a group of ladies going from MP. Registration begins at 6:00pm. $5 fee at the door. Text Becky if you want to join. Open Gym will run as usual at the HealthZone. 


“Red Dirt Classic: Team Event 1 (Partner Version)”


Each Person Will Complete the Following:


25 Power Cleans (135/93)

25 Kettlebell Swings (55/35)

25 Box Jumps (24/20″)

25 Front Squats (135/93)


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*Partner A completes 25 Power Cleans then moves on to kettlebell swings. Partner B may start their 25 Power Cleans as soon as Partner A begins their kettlebell swings. You can only advance to the next movement once your partner ahead of you has completed and moved on to the next exercise.

**Each person must use the same weight for power cleans and front squats, however, the partners are not required to use the same weight. Try to pick a partner that is using a similar weight for ease of transition. ONLY ONE BAR IS ALLOWED IN EACH GROUP. If partner B needs to use a different weight, they must strip the bar down to their weight after Partner A finishes their Power Cleans. Once Partner A has completed box jumps, they must then rebuild their bar to the original weight for their Front Squats. Partner B will then rebuild the bar again once they are ready for their Front Squats.

Saturday, 8 June 2013




Partner WOD


400m Run*

30 Kettlebell Swings (55/35)

30 Wall-Ball Shots (20/14) @ (10/9′)

30 Shoulder Touches

800m Run*

30 Burpees

30 Double-Unders

30 Toes-to-Bar

400m Run*


2 Rounds For Time


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*EVEN WORK REQUIRED, ONE PARTNER WORKING AT A TIME: Partner A runs 200m, tags Partner B to then run 200m. Partner group then moves through the WOD doing 15 reps each for every exercise. The 800m run will consist of Partner A running 200m, tagging Partner B to run 200m. This will be done twice.