3406 W. Main St. | Tupelo, MS 38801 

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3406 W. Main St. | Tupelo, MS 38801 

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formats

WOD 140802 – Saturday

chad row

THERE IS A 5 MIN REST BETWEEN EACH BLOCK

A. 15
6 min EMOM

Even: 30 double unders, attempts, or 60 singles
Odd: 15 slow ups downs

6 min EMOM
Even: 10 wallballs 20/14
Odd: 10 hang squat cleans (barbell)

B. 10

10 min to establish a 1 Rep Max Hang Clean (full squat)

C. 30

“Triple 2″ Partner WOD
Complete for time:

  • Row 2,000m
  • 200 Double Unders
  • Run 2 miles
    *Partition as follows (4 x 500m rows, 4 x 50 DU, 4 x 800m runs)

S1: 200 attempts
S2: 400 singles
S3: Half everything, 200 singles

 
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formats

WOD 140801 – Friday

brit_ham

THERE IS A 5 MIN REST BETWEEN BLOCKS

A. 15

Run 400m, then repeat the following 2x:
10 PVC OHS
10 GHD Sit ups
10 Kipping Swings
10 Jumping Squats
10 PVC Dislocates

B. 10

EMOM 10 min. Alternate with partner:
P1: 2 sets of 6 toes to bar (*scale movement as needed)
P2: 30 sec handstand hold or max distance handstand walk

C. 20

Partner WOD
For Time:

  • 100 Pull ups
  • 100 Push Press/Jerk, 115/80#
  • 100 GHD Sit Ups
  • 100 OHS, 115/80#
    *Partition evenly, you must complete all reps in the movement before progressing.

S1: abmat sit up, 95/65#
S2: abmat sit up, 75/55#
S3: 50 of each, ring rows, 45/35 push press, abmat sit ups, 45/35 front squats

D. 10

Extra Credit
C2B Progressions
7 sets of 6, :50 rest between sets

 
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formats

WOD 140731 – Thursday

community

THERE IS A 5 MIN REST BETWEEN BLOCKS

A. 10

Row 250m
10 Good Mornings (barbell)
Row 250m
10 Straight-leg DL (barbell)
Row 250m
10 Good Mornings (barbell)
Row 250m
10 Straight-leg DL (barbell)

B. 10

In 10 minutes, establish a heavy 5 rep Deadlift

C. 10

Complete 8 Tabata Cycles of:
20 Sec Power Cleans (135/95, scale according to weight used for block D)
10 Sec Rest
20 Sec Burpees
10 Sec Rest
*Total work time is 8 min, record lowest number of power cleans and burpees ONLY

D. 10

10 min AMRAP:

  • 15 Burpee Box Jumps 20″
  • Run 200m
  • 15 Snatches 135/95#
  • Run 200m
  • 15 Snatches 135/95#
  • Run 200m
  • 15 Burpee Box Jumps 20″
    *Your score is total reps.

S1: 95/65#
S2: 75/55#
S3: 75/55# Cleans, regular burpees

E. 10

Extra Credit
Row: 6 sets of :40 on, :20 off for meters

 
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formats

WOD 140730 – Wednesday

jill snatch

THERE WILL BE A 5 MIN BREAK BETWEEN BLOCKS

A. 20

Complete two slow cycles
15 Air Squats
15 Sloppy Push Ups
15 Boot Strappers
15 Lunges
15 Burpee Broad Jumps
15 Air Circles (each arm)

*Spend remaining time working on weight for back squat with coaches

B. 20

Complete for time:

  • 21 Back Squats, 225/155
  • 9 Strict HSPU
  • 15 Back Squats, 225/155
  • 15 Strict HSPU
  • 9 Back Squats, 225/155
  • 21 Strict HSPU
    *Barbells may be taken from the rack

S1: Kipping HSPU
S2: Abmat HSPU (1 or 2) 185/125#
S3: Box HPSU, 135/95#

C. 10

COOL DOWN
Row for 10 min at moderate pace on LOW damper setting (less than 5)

D. 5

Extra Credit
EMOM: 5 TnG Squat Snatches (record heaviest successful minute)

E. 20

Extra Credit
Bench Press 7 x 5, across – heavy

 
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formats

Member Testimonial – Fair & Misty Hayes

Misty and Fair Hays CrossFit Member Testimonial

Misty and I (Fair) started our training at CrossFit Tupelo at different times.  Misty started crossfit in January of 2013, right as CrossFit Tupelo was moving to its new and current location.   I started dabbling and sampling some of the workouts from home soon after Misty joined, and then I joined and started training at Crossfit Tupelo full-time in December of 2013.

misty fiar collage

Misty and I were College Cheerleading Partners at Delta State University in the years 1999 and 2000.   At Delta State, we were part of the competitive cheerleading program that won the National Division II cheerleading championship 5 years in a row from 1996 through 2000.   As part of this program, rigorous daily workouts and competition were paramount, and became such a huge part of our lives for years that it became part of who we are, so to speak.   Since leaving college we have both struggled to find an outlet or routine to express our fitness and competitive drive in a similar way.  We have both kept in decent shape over the years and have been members of many of the “regular” gyms around town.  Being a member of a “regular” gym, it is very difficult to stay consistent in your workout routine.   Becoming stale with your exercise routine and falling into a rut is a very easy thing to do with traditional weightlifting and cardio type training, and happened to us numerous times.   Now that we have found CrossFit, neither of us can imagine ever going back to a normal biceps curls and elliptical machine type of routine.   The ability for us to push ourselves on a daily basis and to compete with ourselves to become better at the skills and lifts is something that we both love.   The variety of CrossFit Tupelo’s programming makes it impossible to fall into a rut and become board with the training.   This has allowed Misty and I to stay excited about our training and look forward to the next day’s WOD.

Both of us have sustantially increased our fitness since joining CrossFit Tupelo.  We have learned many new skills and lifts that translate into a new kind of functional fitness for us that we use in our everyday lives.    Also, the people at the box are some of the most genuine people we have ever met, and in the short time we have been members, we have already made many great friends that we love.  The coaches and staff are all super folks and are so helpful and motivating for both new members and veterans alike.

One of the coolest things about CrossFit is that it is more of a lifestyle and family than just a program and place to workout.   We look forward to continuing our journey together at CrossFit Tupelo as we have the opportunity to train and work towards our goal of increasing our fitness in the days, months, and years to come.

Misty and Fair

 
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