Wednesday 7-19-17 Strength: Back Squat 4 sets of 8reps @50% 1rm WOD: 10min AMRAP 2- Power Snatch 75/55 2- Bar over burpees 4 4 6 6 8 8 …….and so on.

Tuesday 7-18-17 Skill: HSPU, HS Hold, HS Walks “Flight Simulator” Do each set of reps individually and unbroken until failure or completion HSPU 1-2-3-4-5-6-7-6-5-4-3-2-1 Partner WOD: “Hold This” One partner holds plate (25/45) locked out above head while other partner does work. Break up reps between partners as desired. *Work cannot be completed unless plate is locked out overhead. *Must go in order as shown 120 DUs ​60 Pullups ​40 Wall Balls 20/14 ​20 Box Jumps 24/20 ​60 Pushups 120 Air Squats

Monday 7-17-17 Strength: Find 2RM Hang Clean WOD: 7min AMRAP 7 KB Swings 53/35 7 Pull Ups 7 Goblet Squats

#pokerrun attendees.. Be sure to bring plenty of ice cold water and some snacks today!!

Going to be a good time tomorrow with our #Tulsa area #crossfit community! Have fun with friends and win some #prizes during the final checkpoint at CrossFit 51!

Friday 7-14-17 Strength: Front Rack Lunges 3 sets down and back 95/65 Rx+ 135/95 WOD: “Annie”

Thursday 7-13-17 Strength: Deadlift 5 sets of 4 @ 65%-75% WOD: For Time: 21-15-9 Cal Row Shoulder to OH 95/65 Rx+ 115/75

Coach Victoria is so good with these kids! Call us to enroll in our kids or teens classes today.

Come join our CrossFit family!!!!! Free Intro class this Friday @ 7pm!!!!! Space is limited please call/text 918-805-3183 to reserve your spot! Take advantage of this months special: FREE foundations classes with purchase of one month group classes.

Wednesday 7-12-17 Skill: 5 Rounds: 250m Row (1:1 work/rest ratio) WOD: For Time: 15-10-5 Thrusters 115/75 C2B Rx+ 135/95

All smiles at the ten am!!!!