South Tulsa's Premier CrossFit
8 minute time cap
Power Clean/Front Squat Ladder (165/113) Masters (115/73)
1 Power Clean + 1 Front Squat
1 Power Clean + 2 Front Squat
1 Power Clean + 3 Front Squat
1 Power Clean + 4 Front Squat
etc.
Score = total number of Front Squats
Rest 7 minutes
12 minute time cap
“Jump Everybody Jump”
200 Singles
150 Speed Skips
100 Double Unders
150 Speed Skips
200 Singles
For Time
Post score and time to comments
Compare Part 2 to February 5, 2013
“Squared”
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
Post time to comments
*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.
“While the Ape’s away…”
As many rounds as possible in 25 minutes of:
200m Run
15 Slammers (12/8)
10 Chest-to-Bar Pull-ups
5 Thrusters (95/65)
Post number of rounds and reps to comments
***There is a new GOALS board hanging in the room. Please post 1-3 goals you wish to accomplish over the summer while the boss is gone. Let’s challenge each other to improve in STRENGTH & SKILL over the next 45 days. We’ll knock his socks off the last week of July.
3-2-1 GO!
Rest Day
CFE WOD:
Chose a sport:
Run, Row, Bike, or Swim
30 x 30 seconds on, 30 seconds off
Post sport and total distance covered to comments
“Hooah…..or something Army like that”
10-9-8-7-6-5-4-3-2-1 rep rounds of:
Clean and Jerk (145/93)
Toes 2 Bar
Complete 20 Double-Unders after rep rounds 10-6
Complete 20 Speed Skips after rep rounds 5-1
For Time
Post time to comments
“For the Love of Burpees”
9 Burpee Box Jumps (24/20″)
9 Bar Over Burpees
9 Burpee Broad Jumps
9 Burpees onto a 45lb plate
9 Burpee Pull-Ups
9 One-legged Burpees
2 Rounds For Time
Post time to comments
CFE WOD
Choose a sport:
Run: 10 x 200m, rest 2 minutes
Row: 10 x 250m, rest 2 minutes
Bike: 10 x 600m, rest 2 minutes
Swim: 10 x 50m/yd, rest 2 minutes
ALL OUT EFFORTS!
Post sprint time to comments
“Fittest in OK Chipper WOD”
600m Run
40 Chest-to-Bar Pull-Ups
30 Pistols (Alternating Legs)
20 Shoulder to Overhead (145/93)
10 Deadlifts (285/183)
100m Sprint
For Time
Post Time to Comments
“Almost Summer”
20 Sumo Deadlift High-Pull (75/50)
20 Overhead Squats (75/50)**
400m Run
3 rounds for time
Post time to comments
**Form focus on overhead squats**
Meet at 0900 at the volleyball courts at 71st & Riverside to play Hooverball (it’s like volleyball…but with a 8# wall-ball).
Followed immediately by a pool party at the Steichen’s house. Bring drinks!
Families are invited to both!!!
If you plan to only attend the pool party, text Becky or Jimmy for the address.
****Also, there’s a group meeting at Turkey Mountain at 0730 for a trail run before Hooverball****
Post experience to comments
Memorial Day WOD
“Trevor”
As a four person team*, complete the following:
300 Pull-ups
400 Push-ups
500 Sit-ups
600 Squats
For Time
*Only one team member performing a given exercise at one time. No partitioning allowed. Each exercise must be completed in full before proceeding to next exercise. Same location for exercises for the team, i.e. one bar for one team, rotate out. Equal work not required.
Compare to Saturday, 26 May 2012
Pick Your Poison: choose one of the following:
21-15-9 rep rounds of:
Handstand Push-Ups
Ring Dips
Push-ups
For Time
Post time to comments
Compare to Feb 8 2012
OR
Run 200m
40 Burpees
Run 400m
30 Burpees
Run 600m
20 Burpees
Run 800m
10 Burpees
For Time
10-9-8-7-6-5-4-3-2-1 rep rounds of:
Overhead Squats (115/73)
1-2-3-4-5-6-7-8-9-10 rep rounds of:
Body Blasters*
For Time
WOD is performed as follows:
10 OHS, 1 body blaster
9 OHS, 2 body blasters
8 OHS, 3 body blasters
7 OHS, 4 body blasters
etc.
*Body Blasters are a burpee, pull-up, and knees-2-elbows = 1 rep.
Start standing, drop into a burpee, hop to feet; jump, simultaneously grabbing the bar into a pull-up. After executing a pull-up, perform a knees-2-elbows.
Post time to comments
Complete as many rounds as possible in 21 minutes of:
5 Handstand Push-ups
7 V-ups
9 Power Snatch (75/50)
11 Lateral Jumps over the bar
Post number of completed rounds and extra reps to comments
Similar to Monday, 24 September 2012
