3406 W. Main St. | Tupelo, MS 38801 

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3406 W. Main St. | Tupelo, MS 38801 

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formats

Training 150831 – 150905

Congrats to Everyone who competed for a great cause this weekend!

Congrats to Everyone who competed for a great cause this weekend!

MONDAY

 
A1. 10.
10 min EMOM
Even: 10 Wallballs (your choice)
Odd: 1 Bear Crawl 30m (wall to turf & back)
 
A2. 10
Burgner Warm Up x 3
 
A3. 10
Segmented Clean Pull Drills
4 sets, climbing in weight
*New set every 2 min
B. 10
Instructor-led workout Demo / Weight selection.
Perform 2 C&J prior to workout.
B. 15
3 Rounds for time:

  • 5 C&J 185/125
  • 15 Ring Dips
  • 15 Box Jumps 24/20″

S1: 155/105, banded dips

S2: 115/75, heavy banded dips
S3: 75/55, feet-assisted dips
C. 20
Extra Credit
10 min EMOM
1 Full Snatch @ 80%
*Take 10 min to work up to 80% weight

TUESDAY
A1. 10
2 Cycles of:
  • Duck Walk (30m)
  • Bear Crawl (30m)
  • Broad Jumps (30m)
  • Toy Soldier (30m)
  • Inch Worms (15m)
A2. 5
Shoulder Prep. 5 Min AMRAP of:
  • 10 PVC Pass-throughs
  • 10 Figure 8’s Both Ways
B. 5
Workout Demo. Perform 5 of each movement for instructor.
 
C. 30
“Chelsea”
30 Min EMOM
  • 5 Pull-ups
  • 10 Push-ups
  • 15 Air Squats
    *Perform all of the following until you can no longer make the full 30 reps in the assisgned min. You may take break min then continue in the workout.
    **Final score is successful completed rounds. Perfect score is 30.
S1: None
S2: Banded Pull-ups
S3: Ring Rows, Elevated Push-ups, 10 air squats
D. 20
Extra Credit – Accessory Work
3 Rounds – NOT FOR TIME
  • 20 GHDs
  • 10 Barbell Goodmornings (light to moderate)
  • 5 MU or MU Progressions
    *This work should be done at a conversational pace

WEDNESDAY
 
A. 10
“Barbell Warm Up”
2 SLOW Cycles (increase in weight each cycle):
  • 10 Straight Leg DL
  • 10 Hang Squat Cleans
  • 10 Push Jerks
  • 10 Front Rack Lunges (Alt Legs)
  • 10 Iron Cross
  • 10 Scorpions
A2. 10
Slowly build to first working set of Deadlifts
 
B. 10
5 x 1 Deadlift, heavy – ascending
*New lift every 2:00
C. 15
15 Min AMRAP
  • 100m Sled Push 180 / 140 (50m down / 50m back)
  • 100m Farmers Carry 70 / 53 (50m down / 50m back)
    *4 x 45 plates for men, 2 x 45 plates + 2 x 25 plates for women. Rx weight does not include sled weight (75#)
    *One KB per hand
8 Burpee penalty every time the KB is set down
S1: 2 x 45 + 2 x 25 / 2 x 45. 53/35 
S2: 2 x 45 / 2 x 25. 35/20
S3: 2 x 25 / 2 x 10. 20 all
D. 15
Extra Credit
ROMWOD

THURSDAY
 
A1. 5
500m Row + 400m Run
 
A2. 10
Burgner Warm Up x 3
 
A3. 10
Segmented Clean Pull Drills
4 sets, climbing in weight
*New set every 2 min
 
B. 10
Workout Demo, Instructor led
*Each member will perform 5 reps of each movement 
 
C. 20
15 Min AMRAP:

  • 800m Run
  • 15 Ground to Overhead 135/95
S1: 115/75
S2: 95/65, 
S3: 400m Runs, 65/45
D. 14
Extra Credit
14 min EMOM
Even: 2 Stone Shoulders 
Odd: 1 Rope Climb – Legless

FRIDAY
 
A. 15
4 Cycles of:
  • 250m Row
  • 10 Walking Lunge Twists
  • 10 Sloppy Push Ups
  • 10 Jumping Air Squats
B. 15
Instructor-led Toes to Bar / Kipping efficiency work.
C. 25
For time:
  • 35 Wallballs 30/20
  • 25 T2B
  • 15 Strict HSPU
  • 5 Muscle Ups
  • 100 Double Unders
  • 5 Muscle Ups
  • 15 Strict HSPU
  • 25 T2B
  • 35 Wallballs 30/20
S1: 20/14, Kipping HSPU, 2x C2B + Dips
S2: 14/10, Knees-to-Chest, 1-2 Abmat, DU Attempts 
S3: 10# All, Inverted Sit-ups, Push-ups, 2x Ring Rows + Dips, 200 Singles
D. 20
Extra Credit
8 Min EMOM:
  • 5 C&J @ 70%

SATURDAY
A. 25
10 min AMRAP. Teams of 2:
P1: 100m Sled Push (empty)
P2: Perform 15 Sloppy Push Ups + 15 Good Morings
THEN
Lizard Pose: 2 min each leg
Puppy Dog: 3 min total
Forward Fold: 3 min total
B. 10
Instructor-led Demo
Perform 3 reps of each movement.
C. 25 
In teams of 3, complete for time:
  • 80 C2B Pull-ups
  • 80 Box Jumps 30/24″
  • 80 Burpees
  • 80 KB Thrusters 53/35#
  • 400m Sled Push 180 / 140
S1: Std Pull-ups 
S2: Banded Pull-ups, 24/20″, 35/20#, 2 x 45 / 2 x 25
S3: Ring Rows, 20″ All, 20# all, 2 x 25 / 2 x 10
 
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formats

Training 150824 = 150829

front rack

MONDAY

 
A1. 10
In groups of 3:
P1: Run 400m
P2: Box Step Ups 24/20
P3: Light KB Swings
 
When running P1 finishes, alternate stations. Continue in this fashion until all partners have completed each station. 
Rest as needed if not running. 
 
A2. 10
Instructor-led Hip prep/opener
B. 15
21-15-9

  • Front squats 135/95
  • Kb swings 53/35
  • Burpee to target

S1: 95/65
S2: 65/45, 35/20 KB
S3: 15-12-9, 20# KB, 45/35

C. 10
10 min EMOM
Even: 30-50 Double Unders or 1 min practice
Odd: 1 Legless Rope Climb or ME Height Legless / ME Legless Hold
D. 20
ROMWOD

TUESDAY

A1. 5
Partner 1,000m row. Start slow, increase pace every 100m.
 
A2. 5
Burgner Warm Up x 2
 
A3. 10
Segmented Clean Pull Drills
4 sets, climbing in weight
*New set every 2 min
B. 10
Instructor-led workout Demo. Perform 2 C&J + 5 T2B prior to workout.
 
C. 15
14 Min AMRAP

  • 1 Clean & Jerk @ 80%1rm
  • 5 Toes-to-Bar
  • 2 Clean & Jerk @ 80%1rm
  • 5 T2B
  • 3 Clean & Jerk @ 80%1rm
  • 5 T2b
    *Ect…anything past 10 C&J, add 10 pounds after each set of t2b
    *
    Score as Total C&J ONLY
S1: None
S2: Knees to Chest
S3: Clean only, Inverted Sit-ups
D. 20
Extra Credit
8 x 100m Sprints…Rest 1 min between efforts

WEDNESDAY
 
A. 15
“Barbell Warm Up”
3 SLOW Cycles (increase in weight each cycle):
  • 10 Straight Leg DL
  • 10 Hang Squat Cleans
  • 10 Push Jerks
  • 10 Front Rack Lunges (Alt Legs)
  • 10 Iron Cross
  • 10 Scorpions
B. 15
5 x 5 Deadlift, ascending
*New set every 3:00
– Then 10 Min Break –
C. 10
2,000m ME Row for Time
D. 15
Extra Credit
10 Min EMOM
E: 5 Bench Press @ 70%
O: 5 Bent Over Barbell Row @ 135/95

THURSDAY
 
A1. 5
5 Min EMOM:
10 Burpees
 
A2. 10
Burgner Warm Up x 3
 
A3. 10
Segmented Clean Pull Drills
4 sets, climbing in weight
*New set every 2 min
 
B. 10
Workout Demo, Instructor led
*Each member will perform 5 reps of each movement 
 
C. 20
4 Rounds for Time:

  • 400m Run
  • 5 Ground-to-Overhead (115/75)
  • 15 Box Jump 24/20
  • 15 C2B Pull-ups
S1: Std Pull-ups
S2: 95/65, Banded Pull-ups, Step ups
S3: 65/45, Step-ups, Ring Rows

FRIDAY
 
A. 15
4 Cycles of:
  • 250m Row
  • 10 Walking Lunge Twists
  • 10 Sloppy Push Ups
  • 10 Jumping Air Squats
  • 1 Squat Clean Thruster (Climb in weight as you like)
 
B. 15
Instructor-led Row Efficiency Tips + Damper Setting
C. 20
CrossFit Open 15.5
  • 27 Row Cal
  • 27 Thrusters 95/65
  • 21 Row Cal
  • 21 Thrusters 95/65
  • 15 Row Cal
  • 15 Thrusters 95/65
  • 9 Row Cal
  • 9 Thrusters 95/35
S1: None
S2: 65/45
S3: 45/35, Just 21-15-9
D. 20
Extra Credit
ROMWOD

SATURDAY

A. 15
3 Cycles of:
  • 250m Row
  • 10 Walking Lunge Twists
  • 10 Sloppy Push Ups
  • 10 Jumping Air Squats
  • 3 Deadlifts (Light to Moderate)
 
B. 5
Instructor WOD Demo
C1-4. 40
Using two bars, in teams of 2
Bar 1 – 225/155
Bar 2 – 135/95
SCALE WEIGHT AS NEEDED
C1. 10
Complete 4 Cycles of:
  • Deadlifts 225/155 (Bar 1)
    *P1 lifts for 30 sec. P2 rest. 1 Cycle = Both partners lifting
    **4 Cycles will take 8 min. Score as total DL 

REST 2 Min – Then

C2. 10
Complete 4 Cycles of:
  • Push Jerks 135/95 (Bar 2)
    *P1 lifts for 30 sec. P2 rest. 1 Cycle = Both partners lifting
    **4 Cycles will take 8 min. Score as total Push Jerks

REST 2 Min – Then

C3. 10
Complete 4 Cycles of:
  • Power Cleans 225/155 (Bar 1)
    *P1 lifts for 30 sec. P2 rest. 1 Cycle = Both partners lifting
    **4 Cycles will take 8 min. Score as total Power Cleans

REST 2 Min – Then

C4. 10
Complete 4 Cycles of:
  • Standing Lunges 135/95 (Bar 2)
    *P1 lifts for 30 sec. P2 rest. 1 Cycle = Both partners lifting
    **4 Cycles will take 8 min. Score as total Lunges
 
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formats

Training 150817 – 150822

walking
MONDAY
A1. 5
Partner 1,000m row. Start slow, increase pace every 100m.
 
A2. 10
Burgner Warm Up x 3
 
A3. 10
Segmented Clean Pull Drills
4 sets, climbing in weight
*New set every 2 min
 
B. 10
5 x 3 Back Squat @ 60%, Across. 
 
C. 10
10 min Cut.
Complete for Time, 21-15-9 of:
  • Snatch 75/55#
  • Burpee Box Jumps 24/20″
S1: None
S2: Step Ups, 20″ All
S3: Ground to Overhead, anyway – 45/35, Step Ups
 
D. 15
15 Min EMOM
For 10 min, 1 Full Snatch – Climbing.
For last 5 min, 1 Power Snatch – Descending

TUESDAY
A1. 10
In groups of 3:
P1: Run 400m
P2: Box Step Ups 24/20
P3: Light KB Swings
 
When running P1 finishes, alternate stations. Continue in this fashion until all partners have completed each station. 
Rest as needed if not running. 
 
A2. 10
Instructor-led Hip prep/opener
B. 10
10 min EMOM
Even: Complete 20′ Handstand Walk
Odd: 3-6 T2B every 30 Sec
 
C. 15
5 Rounds for Time:
  • 350m Row
  • 15 KB Thrusters 53/35
  • 3 Rope Climbs
S1: 35/20
S2: 35/20, 10′ Rope Climb
S3: 45/35 Barbell, Hand over hand walk up
 
D. 20
10 min after completion of Block C, ME Airdyne effort – 50 cal

 

WEDNESDAY
A1. 5
5 Min EMOM:
10 Burpees
 
A2. 10
Burgner Warm Up x 3
 
A3. 10
Segmented Clean Pull Drills
4 sets, climbing in weight
*New set every 2 min
 
B. 10
Workout Demo, Instructor led
*Each member will perform 5 reps of each movement
 
C. 15
12 Min AMRAP
  • 12 Wallballs 20/14
  • 12 Power Cleans 115/75
    *Each time you break, run 200m penalty lap
S1: 95/65
S2: 75/55, 14/10
S3: 45/35, 10 all
 
D. 20
Complete ROMWOD

 

THURSDAY
A. 20
Partner Warm Up
Build to a moderate 100m Sled Push.
*While P1 pushes, P2 will perform AMRAP of 5 Boot Strappers & 5 Sloppy Push-ups until it is their turn. 
B. 15
Workout review + individual shoulder prep.
Perform 5 of each movement, then spend any remaining time on shoulder prep.
C. 15
15 Min AMRAP
  • 200m Sled Push (45 x 2, 25 x 2)
  • 50 KB Swings 53/35
  • 40 Push Jerk 95/65
  • 30 Toes-to-Bar
  • 20 Muscle Ups
S1: 2 x Pull-ups + Dips (40ea)
S2: Knees to Chest, Banded Pull-ups (no dips), 35/20 KB, 75/55
S3: Empty Sled, 20#, 45/35 PJ, Inverted Sit Ups, Ring Rows (20)
 
D. 10
Recovery 2k Row at 2:15 / 2:30 pace

 

FRIDAY
A1. 5
5 Min AMRAP
  • Run 2 Circles around the Rig
  • 10 Push-ups
  • 10 Air Squats
 
A2. 10
Burgner Warm Up x 3
 
A3. 10
Segmented Clean Pull Drills
4 sets, climbing in weight
*New set every 2 min

B. 20
“Diane”
21-15-9
  • Deadlift 225/155
  • Handstand Push-ups
    *Pick a partner. Your partner will be your judge. Judges will call reps & uphold standards.
S1: 1 Abmat, 185/135
S2: 2 Abmats, 135/95
S3: Elevated Push-ups, 95/65

SATURDAY

A. 10
With a Partner:
P1: 200m Run
P2: (While P1 Runs) 10 Boot Stappers + 10 Superman Holds

B. 10
ROMWOD – Instructor Led
4 min Twisted Cross (2 min per side)
4 min Pigeon Pose (2 min per side)
C. 10
Workout Demo – Wall Walks, Double Unders, Thrusters, & Burpees

Each person completes 5 of each movement (20 DU)

D. 4
4 min of Maxium Effort (ME) Wall Walks
*Score as total team walks. No minimum requirement

E. 4
4 min of Maxium Effort (ME) Double Unders
*Score as total DU. No minimum requirement. DU or Attempts. No singles.

F. 4
4 min of Maxium Effort (ME) Thrusters 95/65
*Score as total team thrusters. No minimum requirement

G. 4
4 min of Maxium Effort (ME) Burpees
*Score as total team burpees. No minimum requirement

Your total score for all 4 parts will be the final total you put on the whiteboard. Good luck!

 
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formats

Training 150810 – 150815

emily walker

MONDAY

A1. 10
10 min AMRAP – slow & easy
  • 20 Double Unders or 1 min practice
  • 10 GHD or sit ups
  • 10 Jumping Squats
  • 10 Tight Kipping Swings
  • 1 min per leg on Ankle Prep
A2. 5
Movement review. Perform 5-10 reps of each movement twice.
 
B. 15
13 Min AMRAP
  • 300m Row
  • 15 Pull-up
  • 15 Box Jumps 24/20#
S1: Light Bands
S2: Heavy Bands, Step Ups
S3: Ring Rows, Step ups to plates
 
C. 10
10 Min EMOM
  • E: 10 Back Extensions
  • O: 30-50 Double Unders
    *Scale as needed
D. 20
Extra Credit
6 Toes to Bar every 30 sec for as long as possible
*Once you break you are finished. Scale to lower number as needed


TUESDAY
A1. 10
  • 1 min lunge twists
  • 1 min slow air squats
  • 1 min sloppy push ups
  • 1 min walking knee pulls
  • 1 min superman holds
  • 1 min scorpion
  • 1 min iron cross
A2. 10
Lizard Stretch – 2 min per side
Puppy Dog Stretch – 3 min total
 
B. 10
5 x 3 Squat Cleans @ 70%, across
*New set every 2:00
 
C. 15
“Heavy DT” Benchmark.
5 Rounds for Time:
  • 12 Deadlifts 205/145
  • 9 Hang Power Cleans
  • 6 Push Jerks
S1: “DT” 155/105
S2: 115/75
S3: 75/55
D. 10
Extra Credit – Cool Down
Row 1,000m on low damper setting

 
WEDNESDAY
A. 15
3 Cycles of the following:
  • 200m Run
  • 15 Good Mornings
  • 15 Sloppy Push ups
  • 15 PVC Pass-throughs
B. 10
Team Burpee Broad Jump Race
*In teams of three, P1 will perform Burpee Broad Jumps 15m down / 15m back. P2 may begin after they are tagged by P1.
Score as total team time.
C. 15
21-15-9
  • Burpee
  • KB Swing 70/53
  • 400m Run after each round
    *You will conclude with run
S1: 53/35
S2: 35/20
S3: 20 all

 
THURSDAY
A. 15
 
2 Cycles of (as weight as needed):
  • 10 Up / Downs
  • 3 Position Clean work
  • 10 Up / Downs
  • 3 Position Snatch work
 
B. 10
Find a 1RM Clean (Power or Full)
 
Rest 2:00
 
C.  10
Find a 1RM Snatch (Power or Full)
Rest 2:00
D. 10
Find a 1RM Thruster (From the rack)
E. 20
Extra Credit
Thursday’s ROMWOD

 
FRIDAY
A. 20
Partner Warm up
  • 10 Wallballs (Alternate before next station)
  • 10 Strict, Slow Knees to Chest
  • 10 Controlled HR Push-ups
  • 10 GHD’s
  • 10 Back Extensions
Spend 5 min with Shoulder Prep, then run back through the warm up cycle
 
B. 10
Movement and Workout Demo – Trainer
 
Each partner must complete 10 of each movement prior to the workout.
 
C. 20
20 Min Partner AMRAP
  • 1600m Run (Alt 400m runs)
  • 100 Front squats 75/55
  • 80 C2B Pull-ups
  • 40 HSPU (Strict)
  • 200 Double Unders
    *Work can be partitioned as needed but MUST be split EVENLY among partners
S1: Std Pull-ups, 1 abmat
S2: Banded PU, 2 abmats, DU or Attempts
S3: (HALF REPS) 45/35#, Ring Rows, Std Push-ups, Singles 

 
SATURDAY

A. 15
Run 100m
15 Boot Strappers
Run 100m
15 Sloppy Push Ups
Run 100m
15 Jumping Squats
Run 100m
15 Arm Circles (Front and Back)
Then, inside: 20 Iron Cross + 20 Scorpions
 
B. 10
10 Min EMOM
  • 2 Back Squats, Climbing. Pair off with partners
C. 30
30 min AMRAP, In teams of 3:
  • 5 Back Squats 225/155
  • 10 GHD Sit-ups
  • 15 HR Push Ups
    *Each partner will complete 3 rounds before next partner begins work.
    **Score as Rounds + Reps for team
 
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formats

Marascalco Baby Shower – 6pm Thursday

lou and chancis

 

Come celebrate the upcoming birth of baby Marascalco this Thursday (Aug 6) from 6-8pm on the Patio at Romie’s.

 
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