CrossFit Tulsa (918) 361-6707

Sunday 061231

"Nancy"

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.

Billy's at 2:30 let me know if you can make it

CFT video

Click on the link below to view the video.

http://crossfittulsa.typepad.com/crossfit_tulsa/files/Untitled_0001.wmv

Friday 061229

Meeting at Billy's for the workout--2:00 let me know if you can make it

Hang power clean 3-3-3-3-3-3-3 reps

Post loads to comments.

Thursday 061228

Three rounds with "Jackie"

Three rounds for time of:
Row 1000 meters
45 pound Thruster, 50 reps
30 Pull-ups

Substitutions for the row can be 100- sumo deadlift high pulls(SDHP) or 1200 meter run.

Post time to comments.

Wednesday 061227

Shoulder press 3-3-3-3-3 reps

Post loads to comments.

Typically D. Brice's warm up weight!!

Tuesday 061226

Rest Day

Starting tommorrow thru friday, we will meet out at Billy's(7526 S. 84th E. Ave.) for the daily WOD.  I plan on getting started around 2:00.  Let me know if you can make it.

Christmas

Monday 061225

For eight intervals, squat for twenty seconds and rest for thirty before starting again.

Report least number of squats for any of the eight intervals, compare to best Tabata (20/10) squat score, and post to comments.

More importantly, from my family to yours

MERRY CHRISTMAS

Christmas Eve

061224

Ok, we are gonna meet at Billy & Jades(7526 S. 84th E. Ave) for a Christmas Eve workout at 2:00pm.  Shoot me an email if you can make it.  Remember though, it is CHRISTMAS EVE, so if you have family plans...skip the workout, enjoy the time with your family...consider it an excused absence. 

Ok here was the workout. "12 days of CrossFit"

Thanks goes out to CrossFit North for the great idea.

                          

A couple of the pics

Saturday 061223

Complete as many rounds as you can in twenty minutes of:
10 Pull-ups
7 Handstand Push-ups
Rope climb, 15 ft
7 Ring Dips

Post rounds completed and any use of legs on rope climb to comments.

Friday 061222

Rest Day

Good article on the founder, history, and benefits of CrossFit.

Commando-style Workout has Cult Following, by Rebekah Sanderlin, Fayetteville Observer

Read and post thoughts to comments.

Posted