December 2017

31
DEC
2017

1/1/18

CrossFit Owasso – Lean&Clean Bootcamp Warm-up Warm-up (No Measure) Med Ball Basketball Conditioning Metcon (Time) 4 Rounds: Row 500M, Rest 1 Min. -2 seconds off each round Metcon Metcon (AMRAP – Rounds and Reps) 20 Mn. Amrap: 20 Double Unders 18 Half Burpees 20... Read More →
comment : 0
29
DEC
2017

Happy Saturday!

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) Row 250 Then- 2 rounds 10 mt climbers :45 sec plank 10 sit ups 10 supermans Metcon Metcon (AMRAP – Rounds and Reps) 10min Cindy! 5 pull ups 10 push ups 15 air aquats Cool Down – Stretch Metcon (No Measure)... Read More →
comment : 0
28
DEC
2017

Friday 12/29/17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) AMRAP 10:00 7 Empty Bar Thrusters 35 Double Unders or 70 singles Slow and steady pace! Mobilize T-Spine and Shoulders for Push Jerk Weightlifting Metcon (Weight) Push Jerk 5 sets of 5 @ 75% of 1RM Search Athlete... Read More →
comment : 0
28
DEC
2017

Friday 12/29/17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) AMRAP 10:00 7 Empty Bar Thrusters 35 Double Unders or 70 singles Slow and steady pace! Mobilize T-Spine and Shoulders for Push Jerk Weightlifting Metcon (Weight) Push Jerk 5 sets of 5 @ 75% of 1RM Search Athlete... Read More →
comment : 0
28
DEC
2017

Friday 12/29/17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) AMRAP 10:00 7 Empty Bar Thrusters 35 Double Unders or 70 singles Slow and steady pace! Mobilize T-Spine and Shoulders for Push Jerk Weightlifting Metcon (Weight) Push Jerk 5 sets of 5 @ 75% of 1RM Search Athlete... Read More →
comment : 0
27
DEC
2017

Thursday 12/18/17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) 3 Steady Rounds 10 Light RDLs 10 Ring Rows Run 200m Mobilize posterior chain for deadlifts. Metcon MisFit Deadlift Deadlift 15-15-15 Like last week, work up to heavy weight that you can do 15 with good form and not... Read More →
comment : 0
26
DEC
2017

Wednesday 12/27/17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) Snatch Warm Up w/ pvc/trainer bar or barbell 3 Tall Muscle Snatch 1 Pause OHS 2 sec 3 Power Position Muscle Snatch 1 Pause OHS 3 Low Hang Muscle Snatch 1 Pause OHS 3 Tall Power Snatch 1 Pause OHS 3 Power Position Power... Read More →
comment : 0
25
DEC
2017

Tuesday 12-26-17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) 3:00 of Couch Stretch each side -then- 40 calories on the Rower Please stretch hips and hamstrings if you still feel tight. Weightlifting Metcon (Weight) Backsquat 5 sets of 5 @ 90% of last weeks 5RM Search=... Read More →
comment : 0
22
DEC
2017

Twelve Days of Christmas

CrossFit Owasso – Bootcamp PM & Weekends Metcon “12 Days of Christmas” (Time) Performed just like the song 1, 2-1, 3-2-1, 4-3-2-1, etc.all the way through 12 1 Snatch 135/95 2 Jerks 135/95 3 Cleans 135/95 4 Bar Over Burpees 5 “Golden” Ring Dips 6 Box Jumps... Read More →
comment : 0
22
DEC
2017

Twelve Days of Christmas

CrossFit Owasso – CrossFit Metcon “12 Days of Christmas” (Time) Performed just like the song 1, 2-1, 3-2-1, 4-3-2-1, etc.all the way through 12 1 Snatch 135/95 2 Jerks 135/95 3 Cleans 135/95 4 Bar Over Burpees 5 “Golden” Ring Dips 6 Box Jumps 24/20 7 KB Swings... Read More →
comment : 0