3406 W. Main St. | Tupelo, MS 38801 

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3406 W. Main St. | Tupelo, MS 38801 

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New Shirts Available Tuesday


IMG_4599

Have you seen the new shirts coming in next week? Barbelle tank tops printed on high quality American Apparel tri-blend racer backs available in Blue or Purple. New CFT shirts with our classic logo in bold colors available too! Prepay guarantees your size, limited numbers, $25ee

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Training 150526 – 150530

Published on May 27, 2015 by in Training

murph selfie

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
Shoulder Prep

B. 15
12 Min AMRAP
· 6 HSPU
· 12 Sit-ups
· 24 KBS 53/35#

S1: 1 abmat
S2: 2 abmats, 35/20#
S3: std push-ups, 20# all

C. 15
Extra Credit
*If you did NOT do Murph (if you did Murph, spend 15 min rolling out)

15 Min – Every 90 sec:
5 DL @ 60% + 1 Bar Complex of: Kipping Pull-up + C2B Pull-up + Bar MU
*For every failed MU, pay 5 burpees immediately after the end of the EMOM


WEDNESDAY

A1. 10
2 Cycles of:
200m Row
15 Superman holds
15 Good Mornings
15 Jumping Squats
15 Sloppy Push Ups
A2. 10
Ankle Prep

B. 20
PARTNER WOD
Descending Ladder
· 800m Buy-in
· 20 Cal Row
· 20 Wallballs 20/14#
· 15 Cal Row
· 15 WB
· 10 Cal Row
· 10 WB
· 5 Cal Row
· 5 WB

*Partners complete run together. Partners must complete full cycle before next partner begins work (Ex.: P1 – 20/20 row/wb, P2 – rest)

S1: none
S2: 14/10
S3: 10, 9’ all

C. 12
Extra Credit – increase distance from last week
Every 90 sec for 15 min:
Complete 1 handstand walk to the wall + 5 HSPU (any)
*You may start at any distance from the wall you like. You must increase distance by 4 feet with each successful attempt


 

THURSDAY

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
Shoulder Prep

B. 20
5 Round for time:
· 7 Power Cleans 135/95
· 7 Overhead Squats 135/95
· 5 Muscle Ups (rings)
*There is a hard 18 min cap on this workout.

S1: 115/75, 2 Strict PU + 2 Ring Dips = 1 MU
S2: 75/55, 10 Banded PU + 10 Box Dips per round
S3: 75/55 PC, Sub FS for OHS, 10 Ring Rows per round


 

FRIDAY

A1. 10
Tabata Warm Up
Single Unders
Up/Downs
Boot Strappers
Superman holds
Perform each movement once for 20 sec with 10 sec rest. Move through cycle four total times.

A2. 20
Shoulder Prep – 10 min
Hip Prep – 10 min

B. 20
6 Min AMRAP
· 50m Farmer’s Carry 70/53 (25 out / 25 back)
· 8 Toes-to-bar
· 10 Burpees

THEN – NO REST

· 100m Front Rack Walking Lunge 95/65
*9 min cap. Score is rounds plus reps / final time to complete lunges. 100m is down and back on black mats 2x.

S1: 53/35, K2E, 75/55 WL
S2: 53/35, Knees to chest, 55/45 WL
S3: 35/20, inverted sit ups, non-weighted lunges

C. 10
Extra Credit
Perform 10 WB EMOM for 3 min
Perform 15 WB EMOM for 2 min
Perform 18 WB EMOM for 2 min
*all sets must be unbroken

 
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Memorial Day Schedule (Murph at 9am)

Published on May 23, 2015 by in Training
mdm

“Murph” will begin promptly at 9am. Please come, warm up, and be prepared to workout.

 

OPEN GYM (8-11am ONLY)

“Murph”

  • Run 1 Mile
  • 100 Pull-ups
  • 200 Push-ups
  • 300 Squats
  • Run 1 Mile

*If you have a 20# vest, wear it.

Partition as needed (ex. 20 rounds of 5 / 10 /15 or 10  rounds of 10 / 20 / 30)

Scale as needed

 
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Training 150518 – 150523

Published on May 17, 2015 by in Training

keeping America safe

WORKOUTS WILL BE POSTED PROMPTLY AT 5PM FOR THE FOLLOWING DAY. THE FORMAT WILL REMAIN WEEKLY.


MONDAY

A1. 15
4 Cycles of:
200m Row
10 Superman holds
10 Good Mornings
10 Jumping Squats
10 Push Ups
A2. 10
Hip Prep

B. 10
Build to a heavy single back squat in 10 min

C. 20
3 Rounds for Time:
· 400m Run
· 12 Back Squats 225/155
· 20 Push-ups (Hand Release)

*Squats taken from the rack. There is an 18 hard cap on this workout

S1: 185/135
S2: 135/95
S3: 95/65, elevated push-ups

D. 10
Extra Credit
Every 90 sec for 15 min:
Complete 1 handstand walk to the wall + 5 HSPU (any)
*You may start at any distance from the wall you like. You must increase distance by 4 feet with each successful attempt


 

TUESDAY

A1. 15
Perform the following Cycle x2
Broad Jump 25m
Bear Crawl 25m
High Knees Skip 50m
Spiderman Lunge 25m
Lunge Twist 25m
A2. 10
Ankle Prep

B. 15
13 Min AMRAP
· 20 Cal Row
· 20 Burpees
· 20 Box Jumps 20” (all)

Scaled: Step Ups

C. 15
Cool Down
Run 1 mile or Row 2,000m at conversational pace


 

WEDNESDAY

A1. 10
Tabata Warm Up
Single Unders
Up/Downs
Boot Strappers
Superman holds
Perform each movement once for 20 sec with 10 sec rest. Move through cycle four total times.

A2. 10
DU Clinic

B. 20
5 Rounds for Time w/ Partner:
· 100m Partner Sled Push (4 plates)
· 40 Double Unders
*50m down / 50m back
**Both partners must finish DU to complete a round.

S1: 3 Plates, 40 DU or attempts
S2: 2 Plates, 80 Singles
S3: Unloaded, 80 Singles

C. 10
Spend 10 min (5 min ea):
1. Stretching Calves on rig
2. Barbell smash

D. 12
Extra Credit
EO 12 Min EMOM
Even Min: 3-5 Muscle Ups
Odd Min: 5 DL @ 70%


THURSDAY

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
Shoulder Prep

B. 15
3-position Snatch Work w/ instructor
*Build to Block C weight

C. 10
Ascending Ladder
Complete As Many Rounds & Reps in 10 Min of:
· 1 Snatch @ 70%
· 1 Front Squat (using Snatch weight)
· 2 Snatches @ 70%
· 2 FS
· 3 Snatches @ 70%
· 3 FS
· ETC… Until time is called

*Score is total repetitions

S1: none
S2: none
S3: hang snatch, LIGHT (>50%)


 

FRIDAY

A1. 10

Easy 400m run, then:
10 Box Step Ups
10 Sloppy Push Ups
10 Box Jumps
10 Mtn Climbers (slow)
10 Box Jump Overs
10 Up/Downs
10 Box Jumps (High)

A2. 20
Shoulder Prep – 10 min
Hip Prep – 10 min

B. 20
“Elizabeth”
21-15-9
· Cleans 135/95
· Ring Dips

S1: 115/75
S2: banded dips, 95/65
S3: foot assisted dips, 65/45

C. 10
Extra Credit
12 min EMOM
1 Full Clean @ 85% + 30 DU


 

SATURDAY

A1. 10

Team warm up, for 10 min:

P1: Run 200m

P2: Perform 10 WB, then burpees until P1 returns

A2. 10

Shoulder Prep

B1. 20

20 Min to find max effort complex weight for:

  • Thruster
    ·Push Press
    ·         Push Jerk
    ·         Split Jerk
    *1 repetition of each – 4 total reps to complete 1 complex

No Scales

B2. 10

Immediately following B1, Partner mile run for time (400m ea x 2).

 
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Training 150511 – 150516

Published on May 10, 2015 by in Training

quelee tl

Monday Training

A. 10
Junk yard Dog Warm-up with partner

A2. 5
5 min to work up to weight in Block B

B. 8
Front Squat 5×3 @ 65%
*New set every :90

C. 20
AMRAP 20 (partners)
2-4-6-8-10-etc

  • Squat Clean Truster (135/95#)
  • Run 200m

*Both partners must complete each round of reps separately before starting run. Then partners must run together.

S1- 115/75
S2- 95/65
S3-75/55 Front Squats only


 

Tuesday Training

A. 10
10 of each for 2 rounds
Arm Circles
Lunge Twist (Slow)
Knee Raises on Rig (:2 pause)
High Kicks (5 ea Leg)
Lateral Hurdle Step overs

B. 10
EMOMx 10

Even- 25ft HS Walk
Odd- T2B 4-8 Reps

*Scale Accordingly

C. 15
For Time:
10-8-6-4-2

  • Strict HSPU
  • Bux Jump Over (30/24”)
  • Deadlifts (225/155#)

S1- 1 Abmat, 24/20”, 205/145#
S2- 2 Abmats, Step ups, 185/135#
S3- Standard Push-up, Step ups, 135/95#


 

Wednesday Training

A. 10
Shuttle Run (10m, 25m, 50m)
10 Jumping Squats
Shuttle Run
10 Push-ups
Shuttle Run
10 Mountain Climbers
x2

B. 15
“ Karen”
For Time:

  • 150 Wall Ball Shots (20/14#)

S1- 14/10#
S2- Lowered Height
S3- None

C. Recovery
10 min slow row on 1 Damper setting


 

Thursday Training

A. 5
Burenger Warmup with PVC/Barbell
Down and up
Elbows high and outside
Muscle Snatch
Snatch Land
Snatch Drop
Power Snatch

A2. 10
10 min to work up to weight used in block B

B. 20
EMOM x20

  • 1 Snatch @ 80% + 1 Rope Climb
    * Score is total rounds completed

S1- 70%, ½ rope climb
S2- 60%, 3:1 Floor Pulls
S3- 50%, 1:1 Floor Pull


 

Friday Training

A. 10
4 Rounds
:20/:10
Sloppy Push-up
Scorpion
Iron Cross
Air Squats
Field Goals
Then Block B Primer
Take 5 min to work up to Block B weight

B. 10
New Set every 2:00
5×3 Deadlifts w/Partner @ 65%

C. 20
5 RFT:

  • 100m Farmer Carry (70/53#)
  • 25 Air Squat to Target (6” above reached hand)
  • 200m Run

S1- 53/35#
S2- None
S3- None


 

Saturday Training

A. 10
Run 400m
10 Box Step ups
Run 200m
10 Pull-ups
Run 100m
10 Air Squats

B. 15
Partner wod
AMRAP 15 of Regional Wod Event 4 2012

  • 50 Back Squats (135/95)
  • 40 Pull-ups
  • 30 Shoulder to Overhead
  • 50 Front Squats (85/65)
  • 40 Pull-ups
  • 30 Shoulder to Overhead
  • 50 OHS (65/55)
  • 40 Pull-ups
  • 30 Shoulder to Overhead
 
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