CrossFit Tulsa (918) 361-6707

Thursday 071101

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

Wednesday 071031

Front Squat 5-5-5-5-5 reps

Post loads to comments.

Front Squat Good/Bad Bi-panel...[wmv][mov]

This is an excellent video demonstrating good and bad form.

Tuesday 071030

Rest Day

Monday 071029

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Sunday 071028

For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters

Push-ups are honest push-ups. Handstand push-ups are "nose to floor".

Post time to comments.

Saturday 071027

Clean 1-1-1-1-1-1-1-1-1-1 reps

Post loads to comments.

Take each clean from the ground and catch in a squat.

Clean Catch Heights tri-panel... [wmv]

Watch the video and notice the difference in the "catch" position's.  A true clean is caught in a full front-squat position.

Friday 071026

Rest Day

Thursday 071025

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Wednesday 071024

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments

Tuesday 071023

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.