3406 W. Main St. | Tupelo, MS 38801 

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3406 W. Main St. | Tupelo, MS 38801 

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formats

WOD 141101 – Saturday

ironmen

 

 

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. 15

In 15 min, work up to a heavy 3 rep pause overhead squat
*You may scale to a front squat if it is absolutely required

C. 10

Complete as many rounds as possible in 10 minutes of:

  • 10 GHD sit-ups
  • 15 push-ups
  • 10 GHD sit-ups
  • 30 squats
 
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formats

WOD 141031 – Halloween!

go big or go home

A. 15

3 Cycles of:

• 250m Row
• 15 Good mornings (no weight)
• 15 Sloppy Push ups

Spend remaining time on rollers

B. 10

Clean from low hang + Push Jerk + Split Jerk – quickly work up to a heavy set, no fails

C. 30

30 min AMRAP

  • 400m Run
  • 10 C2B Pull-ups

    S1: Std Pull-ups
    S2: Banded Pull-ups
    S3: Ring Rows

 
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formats

WOD 141030 – Thursday

CFT Halloween

Will 2014 top last year? Bring your “A Game” this Friday!

A. 10

Row 500m

Burgner Warm-Up x 1 with PVC pipe
Burgner Warm-Up x 1 with Barbell

B. 10

Power Snatch + Squat Snatch – quickly work up to a heavy set, but not to failure

C. 20

3RFT:
• 60 Double unders
• 30 Wall Balls, 20/14
• 15 Deadlifts, 245/175

S1: 205/155
S2: DU Attempts, 14/10, 155/105
S3: 3x Singles, 10# WB, 95/65

D. 10

Extra Credit
10 min EMOM: 1 Back Squat (heavy)

 

 
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formats

WOD 141029 – Wednesday

johnny_wig

A. 10

2 Cycles of:

10 GHD Sit Ups
10 PVC Pass Throughs
10 Ring Dips
10 PVC Figure 8’s (each way)
10 Kipping Swings
10 PVC Leg Swings
10 Air Squats

B. 20

Recovery Wednesday
Location focus – posterior rotator cuff & lats

Spend 5 min per side with pvc pipe and 5 min per side on bands

C. 30

With a continuously running clock complete 5 thrusters every minute.
From 0:00-5:00 use 75/55 lb.
From 5:00-10:00 use 95/65 lb.
From 10:00-15:00 use 115/75 lb.
Continue adding 20/10 lb. every 5 minutes for as long as you are able.

S1: Begin with the barbell (45/35) and add 20 / 10# using the same structure as Rx. There is no other scale.
S2: See S1
S3: See S1

WOD Demo

 
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formats

WOD 141028 – Tuesday

feed the dog

A. 10

Partner Warm-up:
10 min of continuous movement.
P1: Run 200m (100m down / 100m back)
P2: Stretch (your choice)
*Swap when P1 finishes run, etc.

B. 20

Spend 10 min and work up to:

1 Heavy Split Jerk from Front Rack, then
Start previous beginning weight and in 10 min, work up to:
1 Heavy Split Jerk from Back Rack

C. 20

For time:

  • 10-9-8-7-6-5-4-3-2-1 Front Squat, 155/105
  • 200m Run after every round.
S1: 135/95
S2: 95/65
S3: 65/45
 

D. 10

Extra Credit
Row 1,000m at a low damper setting (>5) as recovery
 
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