Let's Get a WOD In

Workout of the Day

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Workout of the Day 10/18/17


Photo by Kelbert McFarland Photography

51 Announcements
> Pull-Up Clinic
// Sat. Oct. 28 from 9:00-10:00am// $15 per person// Beginners to Advanced// Sign up at the box 
>Halloween WOD
// Come ready to workout dressed up in your favorite halloween costume! Be ready to take on the Halloween WOD on Tuesday, October 31st! Prize will be awarded for best dressed in each class!
>Run to Honor Veterans DAV 5K
// Sat. Nov. 4 at 9:00am at Guthrie Green// $30 per person. $15 for youth & veterans// Click here to register online & join our team CrossFit 51

 

Accessory Conditioning
(6 min cap)
3rds

10 Single Arm Dumbbell High Pulls
*Each round perform L/H and R/H.  Choose a weight that allows 10 challenging reps. Watch clip for more info on technique.

Gymnastic Conditioning
(10 min cap)
4rds
20 second Negative Pull-up Hold (20 second Hang Hold)
Then,
Right into max Strict Pull-ups (Kipping Pullups)

Workout of the Day
Every 90 seconds for 9 Mins (6 rds)
Dumbbell Complex
6 Dumbbell Deadlifts @ 50#/35# (40#/25#)
6 Dumbbell Reverse Lunges 
6 Dumbbell Hang Squat Cleans
*Goal is to go unbroken each round. Choose a weight that will allow you to do so.


*Post scores to BTWB.

“The days you don’t want to, are the days you need to.”
-Unknown

 

Workout of the Day 10/17/17

51 Announcements
>Run to Honor Veterans DAV 5K
// Sat. Nov. 4 at 9:00am at Guthrie Green// $30 per person. $15 for youth & veterans// Click here to register online & join our team CrossFit 51
>Halloween WOD // Come ready to workout dressed up in your favorite halloween costume! Be ready to take on the Halloween WOD on Tuesday, October 31st! Prize will be awarded for best dressed in each class!

Accessory Conditioning
(6 Min Cap)

3rds
10 Single Leg and Single Arm RDL with Kettlebell
*Perform L/H and R/H per round as heavy as possible focusing on perfect form.

Barbell Conditioning
Every 90 seconds for 9 mins
2 Power Snatches @ 70% 1RM Power Snatch
+
2 Hang Snatches
+
2 Overhead Squats

Workout of the Day
For Time (10 min cap)

5rds
5 Shoulder to Overhead @ 155#/105# (135#/95#)
15 Toes to Bar (Knees to Elbows)

*Post scores to BTWB.

“Consistency before intensity.”
      ~ActiveLifeRx

Workout of the Day 10/16/17 “Team WOD”


>Run to Honor Veterans DAV 5K
// Sat. Nov. 4 at 9:00am at Guthrie Green// $30 per person. $15 for youth & veterans// Click here to register online & join our team CrossFit 51
>Halloween WOD // Come ready to workout dressed up in your favorite halloween costume! Be ready to take on the Halloween WOD on Tuesday, October 31st! Prize will be awarded for best dressed in each class!

Workout of the Day
“Team WOD”
In a Team of 3
Mins 0-21
100 Bar Facing Burpees
50 Hang Cleans @ 135#/95# (115#/75#)
10 Wallballs @ 20#/14# (14#/10#)
40 Hang Cleans @ 155#/105# (135#/95#)
20 Wallballs
30 Hang Cleans @ 185#/125# (155#/105#)
30 Wallballs
20 Hang Cleans @ 205#/135# (185#/125#)
40 Wallballs 
10 Hang Cleans @ 225#/155# (205#/135#)
50 Wallballs
Mins 21-33
AMRAP Relay (Each teammate will complete one round before switching)
10 Calorie Row/Bike
7 Kettlebell Swings @ 55#/35# (45#/25#)
5 Handstand Pushups (2 Wall Climbs)

*Post scores to BTWB.

“The purpose of training is to tighten up the slack, toughen the body, and polish the spirit.”
       ~Morihei Ueshiba

Workout of the Day 10/15/17


Beyond the Whiteboard has created a new app for all members. As a 51 member, this service is on us! The best way to evaluate your progress is by logging your daily results & BTWB has numerous features to calculate percentages, track all your PRs, etc. Send us an email info@crossfit51.com if you need an invite! 

Rest Day!

Workout of the Day 10/13/17

Support our Tulsa Oilers for their season opener at the BOK Center Friday, Oct. 13 at 7:00pm!

51 Announcements
>Run to Honor Veterans DAV 5K
// Sat. Nov. 4 at 9:00am at Guthrie Green// $30 per person. $15 for youth & veterans// Click here to register online & join our team CrossFit 51

 

Conditioning
For time (7 min cap)
3rds
Run 200m
15 Toes to Bar (Knees to Elbows)
*Do not pace, go hard!

Barbell Conditioning
Every Minute On the Minute for 10 Minutes
Build to a Heavy Spilt Jerk
Starting weight 95#/65#
*Perform 1 rep every minute increasing weight each minute for 10 minutes working to a heavy split jerk.

Workout of the Day
“Diane”
For Time (10 min cap)
21-15-9
Deadlifts @ 225#/155# (205#/135#)
Handstand Pushups (7-5-3 Wall Climbs)

*Post scores to BTWB.

“What you do today can improve all your tomorrows.”
        ~GymnasticBodies.com

Workout of the Day 10/12/17


Happy Birthday Coach Nizam! We are so grateful for the vision you had in 2010, when it all started with a three guys and a one car garage. Thank you for all you continually do to make our CrossFit 51 community stronger every day! 

Accessory Conditioning
(9 min cap)
3rds

1 Min Single Arm Overhead Hold AHAP
*Perform on each arm per round using a dumbbell or kettlebell.

Barbell Conditioning
AMRAP in 20 seconds
Power Clean @ 155#/105# (135#/95#)
Rest 40 seconds
AMRAP in 20 seconds 
Power Cleans @ 185#/125# (155#/105#)
Rest 40 seconds
AMRAP in 20 seconds
Power Cleans @ 205#/135# (185#/125#)
Rest 1 Minute
AMRAP in 20 seconds 
Power Cleans @ 185#/125# (155#/105#)
Rest 40 seconds
AMRAP in 20 seconds
Power Clean @ 155#/105# (135#/95#)
Rest 40 seconds

Workout of the Day
Mins 0-10

For Time (10 min cap)
10 Clean and Jerks @ 135#/95# (115#/75#)

10 Bar Muscle-ups
8 Clean and Jerks
8 Bar Muscle-ups
6 Clean and Jerks
6 Bar Muscle-ups
4 Clean and Jerks
4 Bar Muscle-ups
2 Clean and Jerks
2 Bar Muscle-ups

*Post scores to BTWB.

“Be the hardest working person you can be. That’s how you separate yourself from the competition.”
-Stephen Curry

Workout of the Day 10/11/17

51 Announcements
>Run to Honor Veterans DAV 5K
// Sat. Nov. 4 at 9:00am at Guthrie Green// $30 per person. $15 for youth & veterans// Click here to register online & join our team CrossFit 51

Accessory Conditioning
(8 min cap)
3rds
1 min Suitcase Carry (each arm) AHAP
*Suitcase carry is performed with a heavy weight in one arm holding for 1 min, then switch arms.  Only one arm is holding at a time. Choose a weight that challenges you to hold for 1 minute.

Strength
(15 min cap)
5rds
3 Tempo Front Squats AHAP
*Perform a 4 second negative down on each front squat and drive up out from the bottom hard and fast, while maintaining control and positioning.

Workout of the Day
For Total Reps (12 min cap)
3rds
1 min Calorie Row
1 min Dumbbell Cleans @ 50#/35# (40#/25#)
1 min Double Unders (No Singles)
1 min Rest

*Post scores to BTWB.

“Find what you suck at and keep drilling it.  You will only get better.”
      ~Unknown

Workout of the Day 10/10/12


Photo by Kelbert McFarland Photography

51 Announcements
>Run to Honor Veterans DAV 5K
// Sat. Nov. 4 at 9:00am at Guthrie Green// $30 per person. $15 for youth & veterans// Click here to register online & join our team CrossFit 51

Gymnastic Conditioning
(7 min cap)
3rds
Max Hold Negative Pull-up  (Negative Ring Row)
Rest 1 min between rounds.
*The negative pull-up hold starts with chin over the bar.  If you can hold the negative longer than 1 min, then add weight to your person.

Barbell Conditioning
Every Minute On the Minute for 6 Mins
Power Snatch@ 80% 1RM Power Snatch
+
Hang Power Snatch
+
Overhead Squat

Workout of the Day
For Time (15 min cap)
20 Deadlifts @ 135#/95# (115#/75#)
40 Wallballs @ 20#/14# (14#/10#)
20 Hang Snatches 
40 Wallballs
20 Shoulder to Overhead
40 Wallballs

*Post scores to BTWB.

“When embracing resistance becomes your norm, higher heights are always within reach!!”
       ~Breon Miles Ansley

Workout of the Day 10/9/17 “Team WOD”


We wish Dave all the best as he is overseas serving our country! You will be missed terribly, but we’re looking forward to your return at the end of the year! Our thoughts & prayers are with you!

Run to Honor Veterans DAV 5K // Sat. Nov. 4 at 9:00am at Guthrie Green// $30 per person. $15 for youth & veterans// Click here to register online & join our team CrossFit 51

 

Workout of the Day
“Team WOD”
In a Team of 3
Mins 0-25
For Time
100 Calorie Row/Bike
75 Burpees Facing Bar
50 Squat Cleans @ 135#/95# (115#/75#)
100 Toes to Bar
50 Squat Cleans
75 Burpees Facing Bar
100 Calorie Row/Bike
Mins 25-30
Max Box Jump Overs @ 24″/20″ (20″)
Mins 30-35
Max Handstand Pushups (Wall Climbs)

*Post scores to BTWB.

“The will to succeed means nothing without the will to prepare.”
      ~Juma Ikangaa

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