3406 W. Main St. | Tupelo, MS 38801 

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3406 W. Main St. | Tupelo, MS 38801 

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formats

WOD 141023 – Thursday

lashama climbs

A1. 10

  • 1 min up/downs w/ 1 sec pause at bottom
  • 1 min PVC good mornings
  • 1 min PVC dislocates
  • 1 min PVC OHS
  • 1 min jumping squats (slow)
  • 1 min slow GHD

A2. 10

Work T2B / Kipping with Instructor

B. 15

For time:
  • 20 Box Over Burpees 20″ (all)
  • 20 T2B
  • 15 Box Over Burpees 24″ (all)
  • 15 T2B
  • 10 Box Over Burpees 30″ (all)
  • 10 T2B
S1: Step ups
S2: Step ups, 20-24-24″, knees to chest
S3: Step ups, 20″ all, tuck jumps
 

C. 15

15 min AMRAP
  • In teams of 3, accumulate as many rounds as possible of: 400m run
    *One person works, partners rest. Score is total completed rounds. 

 
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formats

WOD 141022 – Wednesday

running

A. 20

5 min of: “Junkyard Dog Warm Up”
5 min of: “Burgner Warm Up” with PVC
10 min of: Double Under work with instructor / roll shoulders
 
Block B & C may be interchanged with 1/2 class going C first and half class going B first. 

B. 15

For time:

  • 50-40-30-20-10 Wall Balls 20/14# – 10/9′
  • 100-80-60-40-20 Double unders
S1: Half DU
S2: 2x singles, 14/10#
S3: singles, 14/10# – half rep WB
 
Rest 10 min

C. 15

Strict “JT”
21-15-9 of:

  • Strict HSPU
  • Strict Ring Dips
  • Strict Push ups
S1: kipping allowed
S2: kipping 1 abmat, ring dip w/ bands
S3: box hspu, static ring hold w/ band, elevated push ups

 
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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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