CrossFit Tulsa (918) 361-6707

Thursday 070301

Back Squat 3-3-3-3-3-3-3 reps

Post loads to comments.

Wednesday 070228

A well needed-Rest Day

Tuesday 070227

Meet at the 'Garage'(Billy's) at 3:00

Ten sprints for time:

Run 100 meters

Post best and worst time to comments.

                      

L-Pull-ups w/Jacob

Monday 070226

"Josh"

For time:
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups

Post time to comments.

Enlarge image

SSG Joshua Hagar, United States Army, was killed Thursday February 22 in Ar Ramadi, Iraq. Our thoughts, prayers, and condolences go out to Josh's friends and family. Fair Winds, Josh.

Sunday 070225

We are gonna have a group workout at Billy's (7526 S. 84th E. Ave.) at 3:00.  Drop me an email, or call me(361-6707) if you can make it.  Bring a friend and introduce them to CrossFit.

Run 200 meters--30 Pull-ups

Run 200 meters--30 Box Jumps 24" box

Run 200 meters--30 Thrusters 95lbs

Run 200 meters--30 Kb Swings 1.5 pood(52 lbs)

Run 200 meters--30 Burpees!

post time to comments

Friday 070223

Overhead Squat 1-1-1-1-1-1-1 reps

Post loads to comments.

The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement.

This functional gem trains for efficient transfer of energy from large to small body parts, the essence of sport movement. For this reason it is an indispensable tool for developing speed and power.

The overhead squat also demands and develops functional flexibility, and similarly develops the squat by amplifying and cruelly punishing faults in squat posture, movement, and stability.

The overhead squat is to midline control, stability, and balance what the clean and snatch are to power/unsurpassed.

- From The Overhead Squat
CrossFit Journal Issue 36

Thursday 070222

For time:
30 Handstand push-ups
10 Pull-ups
20 Handstand push-ups
20 Pull-ups
10 Handstand push-ups
30 Pull-ups

Post time to comments.

                        

They think burpees are fun!

Wednesday 070221

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

Monday 070219

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post time for each of five rounds to comments.

TPD Swat  'Polar Plunge' tug-o-war team benefiting the Special Olympics

Sunday 070218

I cant make it to Billy's till around 3:30 today.  If you want to workout let me know, 361-6707, and we will add some swings and pullups in between the runs.

Three rounds for time of:
Run 800 meters
Rest 2 minutes

Post time to comments.