3406 W. Main St. | Tupelo, MS 38801 

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3406 W. Main St. | Tupelo, MS 38801 

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formats

WOD 141021 – Tuesday

paul katie

A1. 10

Tabata Warm-Up (half cycles of):
  • Jumping Squats
  • Supermans
  • Slow Push-ups
  • Boot Strappers
    *Go through each cycle 4 times. 1 cycle = 2 total min.

A2. 10

Spend 10 min and work up to a heavy clean
 
B 1-4. 40

With a Running Clock…

B1. 10

Death by Power Clean, 225/155

at the 10:00 Mark:

B2. 10

Death by Power Clean, 205/140

at the 20:00 Mark:

B3. 10

Death by Power Clean, 185/135

at the 30:00 Mark:

B4. 10

Death by Power Clean, 135/95

“Death By” means complete 1 rep the first minute, 2 reps the second minute, 3 reps the third minute – continue for as long as you are able to complete the prescribed reps within the minute.  For the first three weights you will be capped at 10 mins.  For the final weight go for as long as possible.  Your will have four scores; completed rounds + reps for each weight.

 
S1: Reduce by 40/30#
S2: Reduce by 60/45#
S3: Reduce by 80/60# (last round – 95/65)

 
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formats

WOD 141020 – Monday

brandi

A. 15

  • 150m Row
  • 10 PVC Dislocates
  • 10 Scorpions
  • 150m Row
  • 10 GHD Sit ups
  • 10 Iron Cross
  • 150m Row
  • 10 PVC Dislocates
  • 10 Scorpions
  • 150m Row
  • 10 GHD Sit ups
  • 10 Iron Cross

B. 10

Minute on/off 50 Strict Ring Dips for time.

  • Odd: AMRAP Push-ups
  • Even: Rest

Continue the minute on, minute off sequence till you complete 50 Ring Dips or until the 10 min is complete.

*Scale as needed. Everyone will use the rings, if you cannot dip, work on a static lock out hold with the band as assistance. Build your shoulder position and strength. 

 

C. 20

For Time:

  • 30 Chest-to-Bar Pull-Ups
  • 400m Run
  • 15 Overhead Squats (135/95)
  • 800m Run
  • 15 Overhead Squats (135/95)
  • 400m Run
  • 30 Chest-to-Bar Pull-Ups
S1: Std pull-ups, 95/65#
S2: Banded pull-ups, 75/55#
S3: Ring Rows, 45/35#


D. 10

Extra Credit

5×5 Back Squats, across (light to mod)

Start a new set every 2:00
 
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formats

WOD 141018 – Saturday

frankenfran
A. 20
“Sevens”
7 Up/downs
7 Straight-leg Deadlift (barbell)
7 Up/downs
7 Hang Power Cleans (barbell)
7 Up/downs
7 Overhead Squats (barbell)
7 Up/downs
7 Hang Squat Cleans (barbell)


B. 30
For time:
  • 21 Thrusters 75/55
  • 21 Pullups
  • 15 Thursters 75/55
  • 15 Pullups
  • 9 Thrusters 75/55
  • 9 Pullups
  • Run 1 mile
  • 9 Pullups
  • 9 Thrusters 75/55
  • 15 Pullups
  • 15 Thursters 75/55
  • 21 Pullups
  • 21 Thrusters 75/55
S1: none
S2: 55/45#, banded pull-ups
S3: 9/7/5 reps – Run 800m – 5/7/9 reps, ring rows & barbell thrusters

 
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formats

WOD 141017 – Friday

fgb

A. 15

Squat warm up complex:
15 Wall-facing Squats (rest 30 sec)
15 Wallballs (rest 30 sec)
15 Jumping Wallballs (feet must leave the ground)

2 rounds at your own pace:
10 Pass Throughs (with pipe)
10 Overhead Squats (with pipe)
10 Toe Stretch to Muscle Snatch (with pipe)
10 Leg Swings – ea leg (with pipe)
10 Sotts Press (with pipe)

B. 20

“Fight Gone Bad”

3 rounds for max reps of:

  • 1 min Wall Balls, 20/14
  • 1 min Sumo Deadlift Highpull, 75/55
  • 1 min Box Jumps, 20″ – no pause required
  • 1 min Push Press, 75/55
  • 1 min Row for Cals
    1 min Rest between rounds. Record score for each min, then total rounds on board.

S1: none
S2: 14/10 WB, 55/45#, step ups allowed
S3: 10 WB, 45/35# (barbell below the knee), step ups

C. 10

Row 1,000 cool down with low (>5) damper setting

 
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formats

WOD 141016 – Thursday

brad snatch
A. 10
1 min Broad Jumps
1 min Superman holds (1 sec up / 1 sec down)
1 min Jumping Jacks
1 min Sloppy Push Ups
1 min Slow Air Squats
1 min Scorpion / Iron Cross
B. 10
10×1 Front Squats, across
*After each squat, perform 5 Samson stretches
 
C. 20
For time:
100 Double unders (buy-in)

21-15-9 of:

  • KBS, 70/53#
  • Burpees

100 Double unders (cash out)

 
S1: 50 DU Buy-in / Cash-out, 53/35#
S2: 50 DU attempt / Cash-out, 35/20#
S3: 100 Singles, 35/20#
 


D. 10

Clean and Jerk
EMOMx9:
3 rounds of:

  • Min 1: 3 reps at 50# under PR
  • Min 2: 2 reps at 40# under PR
  • Min 3: 1 rep at 30# under PR

E. 20
Extra Credit
2 Rounds NOT for time of:

  • 1 L-sit Rope Climb
  • 50′ Handstand Walk
  • 1 Legless Rope Climb
  • 25 Strict Ring Dips
 
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