3406 W. Main St. | Tupelo, MS 38801 

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3406 W. Main St. | Tupelo, MS 38801 

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formats

Training 140706 – 140711

HOPE KB THRUSTERS

MONDAY
 
A. 20

  • Run 100m
  • Run 200m
  • Run 400m
  • Run 800m
  • Run 400m
  • Run 200m
  • Run 100m
Complete the following between runs:
  • 10 Good Mornings
  • 10 Sloppy Push Ups
  • 10 Iron Cross
B. 25
  • Percentage-based OHS and GHDs
  • *Between each set, 10 GHD, 10 V-ups, or 10 Sit Ups
C. 10
Extra Credit
Maximum Effort: 800m Run or 1,000m Row

TUESDAY
 
A1. 15
Complete the following Cycle 3x:
Consecutive Tabata 20 sec on / 10 sec off
  • Jumping Squats
  • Sloppy Push Ups
  • Single Unders
  • Superman holds (1 sec)
    *3 min on individual movement prep w/ coach assistance between rounds
A2. 15
Trainer Pull-up tips, efficiency work
 
B. 20
3 Rounds for Time:
“Helen”
  • 400m Run
  • 21 KB Swings 53/35
  • 12 Pull-ups
S1: light band
S2: heavy band, 35/20
S3: ring row, 20 all
 
Compare to 140825
C. 30
Extra Credit
Complete the following, 1 lift every 90 sec
  • 1 Power Clean 45%
  • 1 Power Clean 55%
  • 1 Power Clean 65%
  • 1 Power Clean 75%
  • 1 Power Clean 85%
  • 1 Power Clean 75%
  • 1 Power Clean 85%
  • 1 Power Clean 95% OR 1 RM
    *Once complete, work back down ladder
 
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formats

Holiday Hours – July 4th

4th of July

 

Happy 4th of July everyone! We will be closed Saturday, July 4th. Regular class schedule for tomorrow (Fri) July 3rd.

 
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formats

Training 150629 – 150703

represent

WODLife Summer Games 3rd Men’s Rx, 2nd Women’s Rx, 3rd Men’s Scaled, 3rd Women’s Scaled. 3rd Teens.

MONDAY

A. 15
Complete the following Cycle 3x:
Consecutive Tabata 20 sec on / 10 sec off
Jumping Squats
Sloppy Push Ups
Single Unders
Superman holds (1 sec)
*3 min on individual movement prep w/ coach assistance between rounds

B. 10
Double Under Tips w/ Trainer

If you have double unders, complete the following EMOM for 10 min
10-20-30-40-50-40-30-20-10 (10 first min, 20 second, etc)

C. 20
20 Mn AMRAP

  • 30 Squat Cleans 95/65
  • 100 Double Unders
  • 1,000m Row
    *Once the row is complete, begin squat cleans again for the 2nd round.

S1: DU or Attempts
S2: 200 Singles
S3: Half everything, 100 singles


TUESDAY

A1. 10

Barbell Warm up

For 10 min, perform the following cycle at a slow – moderate pace:

  • 200m jog
  • 10 Thrusters
  • 10 Straight leg DL
  • 10 Hang Power Cleans
  • 10 Muscle Snatches
    *You may use a barbell or PVC pipe

A2. 10

“Bring Sally Up” – You choose the weight. Range from 135/95 to PVC. 
*Once bar is set down your A2 is over.

B. 20

For Completion

  • Percentage-based Back Squats & HSPU
    *Between each set, 6-8 HSPU (alt strict & kipping)

C. 15

Extra Credit 

“Amanda”

9-7-5

  • Muscle Ups (Rings)
  • Snatch 135/95# (Full)

WEDNESDAY

A1. 10

2 Cycles of:

  • 200m Row
  • 15 Superman holds
  • 15 Good Mornings
  • 15 Jumping Squats
  • 15 Sloppy Push Ups

A2. 10

Instructor led shoulder prep

B. 20

 

For Completion

  • Percentage-based Strict Press & Pistols
    *Between each set, 8 Alt Pistols or 16 Air Squats

C. 15

14 min EO EMOM

Even: 30 – 45 Sec Plank Hold
Odd: 2-5 Rope Ascents

Score as total successful rounds. Scale as needed.

D. 15

Extra Credit

  • For completion, 6 rounds:
    Every 90 sec, 4 Squat Clean Thrusters @ 85% (of 1RM Thruster)

 

THURSDAY

 
A. 10
Parner Warm Up, 10 min AMRAP:
P1: Row 250m
P2: Perform 30 sec of boot strappers & 30 sec of sloppy PU
B. 20
21-15-9
  • Wallballs 20/14#
  • Pull-ups
  • Box Jumps
S1: Step ups
S2: 14/10, Step ups, banded PU
S3: 10 all, step ups 20″, jumping PU
REST FOR 3 MIN, THEN…
C. 15
For 15 min:
Alternate Slow 500m row or 400m run & hip prep work for cooldown

FRIDAY

A1. 10

Tabata Warm Up

  • Single Unders
  • Up/Downs
  • Boot Strappers
  • Superman holds

A2. 10

Instructor led hip prep

B. 25

For Completion

  • Percentage-based Power Cleans

*Working with a partner as needed.New set every 90 sec. Round up weight in 5# increments at minimum.

C. 15
Extra Credit

Work up to a heavy 3 Rep Overhead Squat


SATURDAY

CLOSED

 
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formats

Training 150622 – 150627

MONDAY
 
A. 15

Complete the following Cycle 3x:
Consecutive Tabata 20 sec on / 10 sec off
  • Jumping Squats
  • Sloppy Push Ups
  • Single Unders
  • Superman holds (1 sec)
    *3 min on individual movement prep w/ coach assistance between rounds
B. 25
  • For Completion:
    Percentage-based Front Squats + Gymnastic Pulling
C. 10
3 min AMRAP
  • Legless Rope Climb (Scale to Std Rope Climb, 1/2 Climb, or Walk Ups)
Score as total number completed.
D. 15
Extra Credit
(WITH A PARTNER)
Every 30 sec for as long as possible:
  • 1 Clean & Jerk
M 135 / W 85 – add 10# each attempt
Non-working partner will load next bar.

TUESDAY

A. 15

Barbell Warm up

For 10 min, perform the following cycle at a slow – moderate pace:

  • 200m jog
  • 10 Thrusters
  • 10 Straight leg DL
  • 10 Hang Power Cleans
  • 10 Muscle Snatches
    *You may use a barbell or PVC pipe

*Spend remaining 5 min with ankle prep

B. 12

Complete for time with partner:

5 Rounds of:

  • 150m Row Sprints

*One round = 1 sprint by each partner. 

**Rower MUST be re-set to “0” between sprint efforts. 

Log total team time for all 10 sprints.

Rest 10 min, then

C. 15

12 min AMRAP

  • 12 Burpee Box Jumps 24/20″
  • 12 Hang Power Cleans 95/65#
    *Every time you put the bar down = 20 double under penalty

S1: Step Ups
S2: Step Ups, 75/55, 10 burpees sub for DU
S3: Step Ups, 45/35, 10 burpees sub for DU
*If you sub DU, you must finish burpees with the statement “I MUST PRACTICE DOUBLE UNDERS”


WEDNESDAY
 
A. 10
Parner Warm Up, 10 min AMRAP:
P1: Row 250m
P2: Perform 30 sec of boot strappers & 30 sec of sloppy PU
 
B. 25
  • For Completion:
    Percentage-based OHS & Ring Dips
C. 15
Handstand Walk – Skils and Drills
Take 5 attempts to establish a max distance HS Walk. You may re-attempt without penalty if you do not clear 1 mat (length). Count total mat lengths as score. 1 mat = 6 feet.
S1: Walk with Spotter
S2: Establish ME handstand hold 
S3: Establish ME plank hold
 
D. 25
Extra Credit
5 Rounds for time:
  • 3 Push Press 205/135
  • 20 KB Snatches 53/35 (10 per arm)
  • Run 200m
    *Rest 2 min between rounds

THURSDAY
 
A1. 10

2 Cycles of:

  • 200m Row
  • 15 Superman holds
  • 15 Good Mornings
  • 15 Jumping Squats
  • 15 Sloppy Push Ups

A2. 10

Instructor led shoulder prep

B. 30

Pair off in groups of 2 or 3. Classes will have heats. Heats will have judges. Take turns judging reps and recording scores.

“Fran”

21-15-9

  • Thrustes 95/65
  • Pull-ups

S1: 75/55, banded pullups
S2: 65/45, ring rows
S3: 45/35 ring rows

Compare to 140407

C. 15

Extra Credit

15-12-9

  • Back Squat 225/155
  • Strict HSPU

FRIDAY
 
A. 15
Complete the following cycle 4x
  • 10 Up/Downs
  • 10 Alt Slow Mtn Climbers
  • 10 Good Mornings (PVC)
  • 10 Boot Strappers
    *Between Cycles, focus on shoulders, hips, or ankle for individual prep
B. 5
  • 5 min of burpees to 6″ object
Rest 5 min, then…
 
C. 25
  • For Completion:
    Percentage-based Deadlifts & Double Unders
D. 15
Extra Credit
For time:
  • Row 30 Cal
  • 30 Pistols (alt leg)
  • Row 20 Cal
  • 20 Pistols (alt leg)
  • Row 10 Cal
  • 10 Pistols (alt leg)
 
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formats

Training 150615 – 150620

money

MONDAY

 
A1. 10
Complete the following cycle 4x
  • 10 Up/Downs
  • 10 Alt Slow Mtn Climbers
  • 10 Good Mornings (PVC)
  • 10 Boot Strappers
A2. 10
Instructor led hip prep
 
B. 10
Workout demo / movement instruction
C. 20
TEAM WORKOUT (teams of 3 or 4)
20 Mn AMRAP
  • 60 Cal Row
  • 60 Box Overs 20″
  • 60 Deadlifts 135/95
  • 60 Wallballs 20/14#
  • 60 Ring Dips
  • 60 Wallballs 20/14#
  • 60 Deadlifts 135/95
  • 60 Box Overs 20″
  • 60 Cal Row*Rules: each member must perform a minimum of 1 rep at each station. Members may not perform over 30 reps at each station. Work must be complete at that station to move on to the next station.
    **Score is total reps
    ***Step ups are allowed as Rx
Only scale allowed is banded ring dips.
 
D. 20
Extra Credit
21-15-9
  • Hang Cleans 135/95#
  • Burpees to object (6″ over reach)

 

TUESDAY

A1. 10

Barbell Warm up

For 10 min, perform the following cycle at a slow – moderate pace:

  • 200m jog
  • 10 Thrusters
  • 10 Straight leg DL
  • 10 Hang Power Cleans
  • 10 Muscle Snatches
    *You may use a barbell or PVC pipe

A2. 10

Instructor Led Ankle Prep

B. 20

For Completion

  • Percentage-based Back Squats + HSPU

– REST 5 Min – 

C. 12

3 Rounds for Time:

  • 5 Snatches 155 / 105
  • 50 Double Unders
  • 5 Bar Muscle Ups

S1: C2B Pull-ups x 2, 135 / 95
S2: Std Pull-ups x 3, 50 DU or Attempts, 115 / 75
S3: Jumping Pull-ups x 3, 50 singles, 75 / 55


WEDNESDAY

A1. 10

2 Cycles of:

  • 200m Row
  • 15 Superman holds
  • 15 Good Mornings
  • 15 Jumping Squats
  • 15 Sloppy Push Ups

A2. 10

Instructor led shoulder prep

B. 20

  • For Completion
    Percentage-based Presses + Pistols / Air Squats

C. 15

With a partner – Row Maximum Effort intervals at:

  • 100m
  • 250m
  • 500m

*Use partner’s row as “rest”. 

Once complete, row 1,000 easy as a cool down

No Scales

D. 15

Extra Credit

  • For completion, 6 rounds:
    Every 90 sec, 2 Push Jerks @ 85%
    *Use a rack

 

THURSDAY

 
A. 10
Parner Warm Up, 10 min AMRAP:
P1: Row 250m
P2: Perform 30 sec of boot strappers & 30 sec of sloppy PU
B. 20
Score for time:
  • 150 Wallballs 20/14#
    *At the top of each min, 3 buprees
S1: none
S2: 100 WB
S3: 75 WB, 14/10
REST FOR 3 MIN, THEN…
C. 15
For 15 min:
Alternate Slow 500m row or 400m run & hip prep work for cooldown
D. 10
Extra Credit
6 Rounds
  • 3 Deadlifts @ 75%
  • 10/8 Row Cals
Rest 60 sec between efforts. This is a ME.

FRIDAY

A1. 10

Tabata Warm Up

  • Single Unders
  • Up/Downs
  • Boot Strappers
  • Superman holds

A2. 10

Instructor led hip prep

B. 25

  • For Completion
    Percentage-based Power Cleans

*Working with a partner as needed.New set every 90 sec. Round up weight in 5# increments at minimum. 

REST FOR 3 MIN, THEN…

C. 15

14 min EO EMOM

Even: 30 – 45 Sec Plank Hold
Odd: 6-10 Back Extensions

Score as total successful rounds.


SATURDAY

A1. 10

Perform the following Cycle x2

  • Broad Jump 25m
  • Bear Crawl 25m
  • High Knees Skip 50m
  • Spiderman Lunge 25m
  • Lunge Twist 25m

A2. 10

Instructor Led Shoulder Prep

B. 5

Partner Workout, 5 min AMRAP

  • 20 Pull-ups
  • 20 HSPU

S1: Jumping Pullups, HR Push Ups
S2: none
S3: none

REST 10 MIN, THEN

C. 5

Partner Workout, 5 min AMRAP

  • 20 Toes to Bar
  • 20 Wallballs 20/14

S1: Knees to Elbows, 14/10
S2: Hanging Knee Raises, 14/10
S3: Inverted Sit Ups 10# All

*No minimum work requirement. Reps may be split as you choose. 

**1 round = 20 + 20. Score as rounds & reps. Each workout gets a score. Ex: 3 + 16, 2 + 4

 
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