3406 W. Main St. | Tupelo, MS 38801 

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3406 W. Main St. | Tupelo, MS 38801 

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formats

WOD 141218 – Thursday

mark k

A. 10

“The Express” – to be done at a 70% tempo

Continue cycle for 6 min:

10 Up/Downs
10 Iron Cross
10 Up/Downs
10 Scorpions
10 Up/Downs
10 Sloppy Push Ups
10 Up/downs

3 min on bands for shoulders

B. 15

3 rounds for quality

  • :20 L-sit
  • 5 Strict + 5 Kipping HSPU
  • :40 sec weighted plank hold (you choose weight)

*Go slowly, rest 1 min between each “round”

C. 10

5 x 8 Push Press – 60%, across
New set every 2:00

D. 20

4 Rounds for Time:

  • Row 750m
  • 30 Double unders
  • 15 Buprees
S1: DU attempts
S2: 2x singles
S3: 1x singles

 
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formats

WOD 141217 – Wednesday

trainer dinner cft

“Recovery Wednesday”

A1. 10

 3 Cycles of:

  • 10 Samsons
  • 10 Trap Pulls
  • 10 Sit ups
  • 10 Air Squats
  • 5 Dips
  • 5 Pull-ups

A2. 10

“Hip Flexor Work” – starts at 4:25

Use tennis balls for this recovery section

B. 10

10 min EMOM

Complex: Power snatch + Full snatch + Overhead Squat (Touch & Go)

C. 15

5 Rounds for Time

  • 9 Deadlift (135/95)
  • 6 Hang power snatch
  • 3 Overhead squat

S1: 115/75
S2: 95/65, front squat
S3: 65/45, front squat

D.10
Extra Credit

10 Min EMOM

  • 1- 15′ legless rope climb
 
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formats

WOD 141216 – Tuesday

wallball passes

A1. 10

Repeat the following cycle twice:
  • 10 Up/downs
  • 10 Standing Inch Worms
  • 10 Lunge Twists
  • 10 Arm Circles (10 front / 10 back)
  • 10 Jumping Squats
  • 10 Lunge Twist

A2. 5

5 Min EMOM
Pick a challenging burpee number to hit for 5 min (EMOM). It should take you 35-40 sec, minimum, to finish your goal.

B. 15

5 Rounds

  • 1 Minute row calories
  • Rest 30 sec
  • 1 Minute wallball 20/14#
  • Rest 30 sec
*Score is total Cal + Reps. Goal is to hit the same totals on all rounds.  

C. 15

15 Min EMOM

  • 2 Power cleans 75%
  • 5 Strict pull-ups (or Strict Ring Row)
S1: none
S2: none
S3: none

 
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formats

WOD 141215 – Monday

rookie

A. 20

  • Row 150m
  • 10 Sloppy Push Ups
  • 10 Jumping Air Squats
  • Row 150m
  • 10 GHD Sit ups
  • 10 Barbell Thrusters
  • Row 150m
  • 10 Sloppy Push Ups
  • 10 Light Thrusters
  • Row 150m
  • 10 GHD Sit Ups
  • 5 Moderate Thrusters
  • Row 150m
  • 10 Sloppy Push Ups
  • 5 Heavy Thrusters
Spend any remaining time rolling hips

B. 10

10 Min E/O EMOM

Odd- 40 double unders
Even- 20′ Handstand walk

*Scale to attempts and holds as needed

C. 12

12 Min AMRAP

  • 10 Thrusters 95/65
  • 5 Bar Muscle-up
S1: C2B Pull-ups
S2: Banded Pull-ups (light band), 75/55
S3: Banded Pull-ups (black band), 55/45

D. 15

Extra Credit
3 x 15 GHD hip extensions

 
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formats

WOD 141213 – Fundraiser for Jason

fundraiser-flyer2
Fundraiser kicks off at 9am. Teams will be assigned after group warm up. 

WOD 1 – Front of the floor

10 min AMRAP.
Team members will complete as many cycles of the follow as possible:
  • 10 pulls on the rower (set on Cal)
  • 10 box over burpees 20″ all (step ups are allowed)
  • *Athlete 1 must finish with burpees and tag Athlete 2 before they may begin their cycle. All athletes begin in a standing positoin behind the rower.
    **Final score is total team cal in 10 min


WOD 2 – Rig Area

10 min AMRAP.
  • Working in teams of two, complete as many wallballs as possible in 5 min. (20/14 – 10/9′) or (14/10 – 9/8′ – scaled)
*One person working at a time. At the 5 min mark, swap to the second team of two. 
**Final score is total team wallball reps


WOD 3 – Outside

10 min AMRAP.
Working in teams of two, complete as many cycle of the following as possible:
  • Sled Push (50m total)
  • 15 Ground to Overhead 95/65 or 65/45 (Snatch or C&J)
  • *P1 begins sled push while P2 starts G2OH. Once both are finished, they swap to complete the cycle. Each team member must complete one full cycle before swapping to the second duo.
    **Final score is rounds plus reps. One round = Sled push + G2OH.

 
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