3406 W. Main St. | Tupelo, MS 38801 

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3406 W. Main St. | Tupelo, MS 38801 

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formats

WOD 140724 – Thursday

bear crawl

THERE IS A 5 MIN BREAK BETWEEN BLOCKS

A. 15

10 Burpees
10 Hang Power Snatches
10 Burpees
10 Snatch Grip Deadlifts (light)
10 Burpees
10 Overhead Squats (light)
10 Burpees
10 Power Snatches (light – singles)


Spend remaining time on bands for shoulders

B. 5

5 Min EMOM
ME Hang Snatch (full) @ 135/85#
*Once you set the weight down your min is over. Record total. Scale weight and movement as needed.

C. 10

Clean & Jerk
3 sets of 5 reps (singles)
*New set every 3:00. Record heaviest weight used. Scale weight and movement as needed.

D. 20

4 RFT (METCON):

  • 400m Run
  • 4 Muscle ups
  • 40 Double unders

S1: 2x C2B Pullups
S2: 2x Strict Pullups, DU attempts
S3: 3x Banded Pullups or 3x Ring Rows, 2x singles

 
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formats

WOD 140723 – Wednesday

thejeffwalker

THERE IS A 5 MIN BREAK BETWEEN BLOCKS

A. 15

3 Cycles of:
250m Row
15 Good mornings (no weight)
15 Sloppy Push ups
Spend remaining time on rollers

B. 10

10 Min EMOM
Even: 2-3 rope climbs
Odd: 5 Overhead squats
*Scale as needed

C. 20

Partner WOD
Row as many meters as possible in 20 min (alternate every 500m)
*Score is total meters rowed

 
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formats

Member Testimonial – Kelsie Hankins

I started crossfit around six months ago. It was the end of January, and, of course, I had made a New Years resolution to lose weight and get in shape. I’ve done this every year since I can remember, yet it always turned out the same way. I would join a new gym, start a new diet and hoped that it worked this time. They always lasted three to four weeks before I got bored and went back to my old habits.

Kelsiecollage

I was determined that this year would be different. I was finally going to master the “life-style change.” I soon started to watch my diet, and my sister and I would go to the gym three days a week; however, I would do the same thing everyday. I felt overwhelmed and uncomfortable every time I entered the gym, so I would go straight to the treadmill, walk for thirty minutes, then leave as quickly as I could. I never broke a sweat, never pushed myself, and never saw any results. I realized that I had to change my approach if I wanted to change my life.

My husband, Andy, kept telling me about crossfit. He had stopped by to visit Johnny a few times and said it might be the change I was looking for. About three weeks into my diet we went to Johnny and Amy’s house where I finally mustered up the nerve to ask about crossfit. The thought terrified me. If I was uncomfortable in a regular gym how would I make it in a crossfit gym? Would people laugh at me? I soon found out the next week. I met my sister at our old gym, but, instead of going in, we drove to CFT. We went to observe and get information. Johnny had different plans for us. We ended up in our very first crossfit class. I could not believe just how out of shape I was, or the fact I couldn’t do anything we did that day. It was pretty much a blur because of nerves and the lack of oxygen I experienced, but what I remember most about that day was how nice and encouraging the people were, and still are. Not once did anyone make me feel uncomfortable or out of place.

Since day one I’ve been hooked. My life has changed drastically in six short months. I have lost 60 pounds and have made new friends with some of the most amazing, inspirational people, but most of all I am extremely happy. I have learned to love myself, my body, and the person I’ve become. I still have a long way to go, but I get closer everyday, and I’m loving the journey.

One of the best parts of my experience has been sharing it with my husband. He joined crossfit in March and took to it quickly. He soon stopped smoking after more than ten years. He is now breathing better and feels like a different person. It has brought us closer in our marriage. We now share similar goals and strive for better health for each other and our family and friends.

 
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formats

WOD 140722 – Tuesday

baby bruce

THERE IS A 5 MIN BREAK BETWEEN BLOCKS

A. 10

Run 100m
15 Boot Strappers
Run 100m
15 Jumping Squats
Run 100m
15 Up/Downs
Run 100m
15 Arm Circles (each arm)
Run 100m
15 Leg Swings (each leg)

B. 10

(ACCESSORY)
7 x 3 position pausing snatch pulls (add weight as needed, stay light)
With a snatch grip pull the bar to position 3 (just of the ground and below the knees) and pause for 2 full seconds. Continue the pull to position 2 (bar at the knees with vertical shins) and pause for 2 full seconds. Continue the pull to the pockets (vertical torso, bend in knees) and hold for 2 seconds. Then jump and pull the bar up your chest.

C. 20

For Time (METCON)

  • 30 Power Snatches, 95/65
  • 400m Run
  • 20 Power Snatches, 115/85
  • 600m Run
  • 10 Power Snatches, 135/95
  • 800m Run

S1: Reduce weight by 20/15#
S2: Reduce weight by 30/20#
S3: Reduce weight by 40/30#, 400m for all runs

D. 10

Extra Credit
Deadlift 4 x 5 (75% across)
*new set every 2:00

E. 15

Extra Credit
20-16-12-8-4

  • Box Jump Overs 36/30″
  • KB Swings 70/53#
 
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formats

WOD 140721 – Monday

smile_amanda

THERE IS A 5 MIN BREAK BETWEEN BLOCKS

A. 10

CFT Man Test
Members begin test at the end of pull-up rig with medball (20/14). For each section of rig, the ball must be thrown over AND back before moving to the next section of rig. Attempt is over if ball is dropped. This effort is for time.

If you are not attempting “Man Test”, spend time rowing and getting loose for snatches (PVC dislocates, band work on shoulders, etc)

B. 10

Snatch (7 mim EMOM)
Power Snatch + Squat Snatch (TNG), progressive

C. 15

5×7 Front Squats @ 70%
*Begin new set every 3:00

D. 10

10 Min AMRAP

  • 13 Thrusters, 95/65#
  • 14 Pull ups

S1: 75/55#
S2: 65/45#, banded pull-ups
S3: 45/35#, ring rows

E. 15

Extra Credit
Clean and Jerk
Work up to a heavy single

F. 5

Extra Credit
Max rep of Strict HSPU

 
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