South Tulsa's Premier CrossFit
10 Alternating front rack barbell lunges (135/93)
3 Thrusters (135/93)*
10 rounds for time**
*athlete uses one barbell, same weight for each movement
**20 min cap
10 V-ups
15 Tuck-crunches
30 sec hallow hold
30 sec arch hold (Superman hold)
5 rounds for quality (15 min cap)
Saturday classes will resume at MP at 0900 starting today!
“Sensational Sevens”
7 Calories biked
7 Strict pull-ups
7 Kettlebell thrusters (53/35)
7 Plate push-ups*
7 Deadlifts (225/153)
7 GHD Sit-ups
7 D-ball cleans (100/80)
49 Double Unders
7 rounds for time
Compare to Friday, 19 April 2019
*One plate for each hand, one for feet. An at between hands. Chest touching the a mat is the only thing that touches.
Day 119
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He is survived by his mother, Carolyn; father, Keith; a brother and sister; and many other friends and family members.
“Maupin”
800m Run
49 Push-ups
49 Sit-ups
49 Squats
4 rounds for time
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Day 108
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Day 102
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Complete as many rounds and reps as possible in 35 minutes of:
10 Ring dips*
20 Alternating pistols
30 Abmat butterfly sit-ups
40 DB deadlifts (2-50/35)
40 Calories bike or row
30 Plate-facing burpees*
20 Alternating clean-to-overhead (50/35)
10 Strict pull-ups*
For score
*If you don’t have rings, do box dips. If you don’t have a plate, do burpees over DB. If you don’t have a place to do pull-ups, do double DB biceps curls.
Day 99
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200m Sandbag drag (90/70)*
1000m run
…then…
3 rounds of:
30 Half tacos
20 Alternating DB snatches (50/35)
30 Down-ups
20 Wall-ball squat cleans (20/14)
…then…
1000m run
200m Sandbag drag*
For time
*Each drag must be done 100m forward, and 100m backwards. Athlete can choose which to do first and which second
Day 97
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Day 95
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Day 88
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Day 81
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“12 Days of Quarantine” *
1 Clapping push-up
2 Sit-ups
3 Squats
4 V-ups
5 Handstand push-ups
6 Lunges (3 each leg)
7 Chair dips
8 Russian twists
9 Overhead press (DB or any weight you have at your home)
10 Grasshoppers
11 Jumping jacks
12 Burpees
For Time
*WOD is performed like the song “12 Days of Christmas”
Day 80
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Day 74
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Every minute on the minute perform max reps, then rotate and rest for 30 seconds:
Single DB alternating overhead lunges (50/35)
Dips (do chair/box dips if needed to modify)
DB goblet squats (50/35)
Grasshoppers
DB swings (50/35)
Rest 1 minute
5 rounds for total reps
Day 73
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