CrossFit Sky

Monday

August 1st, 2011

2011 Reebok Crossfit Games Individual WOD #1 (land locked Tulsa style)

For Time:

800 M Run

50 Chest to Bar pullups

100 Push ups (hands off at bottom) 

200 squats (Squatting to a ball)

 Touch ball every squat. 6' and above gets a riser)

800 M Run.

1 of the 400's in your runs MUST be done with a sand bag.  You can choose when you do it, but if you wait until the end and someone else has the sand bag then you have to wait for one or you are modified.

  

 Two Announcements: 

Congratulations to Barb Landreth for finishing 5th in the 2011 Reebok Crossfit Games in the 50 - 54 Masters division.  She CRUSHED the the whole weekend and finished 1st in the final WOD.  You were AWESOME.

Congratulations to Angie McCann for being August Athlete of the Month.  Make sure you check out her page to learn more about her and congratluate her on being the athlete of the month.

 

 

Sunday

7/31/11

OPEN GYM

2:00pm-4:00pm

Saturday

7/30/11

Partner WOD

In Teams of 2 Complete the following:

400 meter Sandbag Carry

Max set of Burpees

 

250m Walking Lunge

Max set of 65/45lb thrusters

 

400m Run

Max set of Toes To Bar

 

250m farmer's carry (40/25)

Max Set of Box Jumps (24/20)

*One partner will be carrying the sandbag while the other is doing burpees. When the first partner gets back from the carry, they switch.  This will continue through all sets of exercises. The team cannot move on until both partners have completed both exercises in the set.  Your score will be based on total reps of burpees, thrusters, TTB, and Box Jumps.*

Reminder: Beginning August 1st there will be no 9:00 classes

CONGRATS TO BARB!!!!! SHE IS SITTING IN 10TH PLACE AFTER YESTERDAY'S WODS AT THE CROSSFIT GAMES.  WE LOOK FORWARD TO SEEING HER ROCK THE WODS TODAY!!!

Friday

7/29/11

With a 3 minute time cap complete as many reps as possible of OHS at 75% of your 1 rep max.

then:

3 Rounds of:

400 meter run or row

30 Deadlifts (225/155)

30 Double Unders

30 Push-Ups (hands-off)

 

Athlete Profile

Barb Landreth  North Central

Hometown:Tulsa, OK

Affiliate:Crossfit Sky

Team:Crossfit Sky

Best Lifts

Squat:155 lbs

Clean:135 lbs

Snatch:95 lbs

Deadlift:215 lbs

Run (5K):24:00

Information

Age:51

Height:5' 10"

Weight:150 lbs

Open Finish

Place:10

Score:119

The Crossfit games begin today at 9:00am central time and will continue through the weekend. Tune into crossfitlive.com on your computer to watch Barb kill these wods.  The last three hours each day will be covered on espn2.com.  Good luck Barb! We are so proud of you!

 

CLASS CHANGE BEGINNING AUGUST 1ST:

THERE WILL BE NO 9:00AM CLASSES. ALL OTHER CLASSES WILL REMAIN THE SAME.

Thursday

7/28/11

100 meter run

15 Handstand Push-Ups

15 Pull-Ups

200 meter run

15 Handstand Push-Ups

15 Pull-Ups

400 meter run

15 HSPU

15 Pull-Ups

200 meter run

15 HSPU

15 Pull-Ups

100 meter run

15 HSPU

15 Pull-Ups

Wednesday

7/27/11

You have 10 minutes to perform 4 rounds of max sets of 

push press at 75% of your 1 rep max.

then:

100 Double Unders

30 KB Swings (70/55)

30 Toes To Bar

30 Ring Dips

30 calorie Row

30 Parallette Push-ups

30 Dumbell Squat Cleans (40/25)

30 Walking Lunges (total) with Plate Overhead (45/25)

100 Double Unders

 
Hey Sean, is that cake paleo approved?? 

 

Tuesday

7/26/11

"The Traps Triplet"

With a 30 minute time limit complete the following:

"Grace"

30 Clean and Jerks (135/85)

then

"Karabell"

10 rounds of

3 Power Snatches (135/85)

15 Wall-Balls (20/14, 10ft/9ft)

then with the remaining time complete as many rounds as possible of

"Nicole"

400 meter run

max set of pull-ups

(Your score on this wod is based on number of pull-ups)

 

Monday

7/25/11

Strength WOD: You have 2 1/2 minutes to get as many reps as possible of Squat Clean and Jerk or Squat Clean into a thruster 165/110.

Rest 3 minutes then 

"Jump and Burp"

250m run

50 Box jumps (24/20)

10 Burpees

250m run

40 Box Jumps

20 Burpees

250m run

30 Box Jumps

30 Burpees

250m run

20 Box jumps

40 Burpees

250m run

10 Box Jumps

50 Burpees

 
The Crossfit Games Finals 2011 begin this Friday, July 29th in Carson, CA.   Good Luck to our crossfit sky athlete Barb Landreth who is competing in the master's division. We are so proud of you Barb!

Sunday

July 24, 2011

OPEN GYM

2:00-4:00

Hope to see you there!

 

Saturday

July 23, 2011

"Bull"

Two rounds of:

200 Double-unders

50 Overhead squats (135/95)

50 Pull-ups

Run 1 mile

U.S. Marine Corps Captain Brandon "Bull" Barrett, 27, of Marion, IN, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, NC, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan.

He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.