January 2018

31
JAN
2018

CF 2/1/18

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) 3:00 of Couch Stretch each side -then- 40 calories on the Rower Mobilize for Front Squat Metcon MisFit 40 Front Squat for time (Time) At the given percentage perform 40 Front Squats for time. You may rack or re-rack as... Read More →
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31
JAN
2018

CF 2/1/18

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) 3:00 of Couch Stretch each side -then- 40 calories on the Rower Mobilize for Front Squat Metcon MisFit 40 Front Squat for time (Time) At the given percentage perform 40 Front Squats for time. You may rack or re-rack as... Read More →
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30
JAN
2018

CF 1/31/18

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) 9-6-3 Ring Rows Tall Box Jumps w/ a step down Calorie Row Gymnastics Metcon (No Measure) Gymnastics Day Pull Ups Work on Kipping and butterfly technique Do not do strict pull ups or any slow negatives or holds. The WOD... Read More →
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29
JAN
2018

CF 1/30/18

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) 4:00 rock bottom squat hold -then- 3 Rounds 10 empty bar Thrusters 10 Good Mornings Mobilize for squats Weightlifting Die Back Squats Choose a weight you believe you can hit for 8-15 reps Warm up sets 8 reps @50%... Read More →
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28
JAN
2018

CF 1/29/18

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) AMRAP 3:00 Row 300m 10 Burpees 10 Push Presses 75/55lbs Mobilize shoulders and legs Metcon Metcon (Time) For Time (10 minute time Cap) 10 Squat Snatch 135/95lbs 25 Handstand Push Ups 10 Squat Snatch 25 Handstand Push... Read More →
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26
JAN
2018

Sat 1/27

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) Partner MB RelaysOne arm above head to end of gym and back. Drop ball is 3 ball over burpees. Metcon Metcon (No Measure) “Shweaty Balls” 4 round EMOM 20 MB Sit-ups 20 MB OH lunges 10L 10R 10 MB Cleans 20 MB Plank K2E... Read More →
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26
JAN
2018

Sat 1/27

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) Partner MB RelaysOne arm above head to end of gym and back. Drop ball is 3 ball over burpees. Metcon Metcon (No Measure) “Shweaty Balls” 4 round EMOM 20 MB Sit-ups 20 MB OH lunges 10L 10R 10 MB Cleans 20 MB Plank K2E... Read More →
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25
JAN
2018

CF 1/26/18

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 12 Burpees 12 Handstand Push Ups/HS Holds (~30 sec) 50′ Waiters Walk w/ 1 DB Warm up for snatch! Metcon Metcon (AMRAP – Reps) Every 3 Minutes Complete 1 Set Max Rep Touch and Go Snatch (Power,... Read More →
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24
JAN
2018

CF 1/25/18

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) 10-8-6-4-2 Push Ups Air Squats Gymnastic Kips on pull up bar Mobilize for Front Squats Weightlifting MisFit 40 Front Squat for time (Time) At the given percentage perform 40 Front Squats for time. You may rack or... Read More →
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23
JAN
2018

CF 1/24/18

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) Accumulate 90sec in a HS hold then A Steady AMRAP for 7:00 7 Push Ups 35 Double Unders Skill Metcon (AMRAP – Reps) HSPU Technique Work then EMOM 10:00 Pick a # of HSPU and work on meeting the open standard. Keep... Read More →
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