March 2018

30
MAR
2018

Sat 3/31

CrossFit Owasso – CrossFit Warm-up (No Measure) 2 rounds Run 200m 15 air squats 10 pushups 5 pullups Metcon (Time) 18.6 EMOM w/ partner 1 min on 1 min rest 30 min time cap 400 Singles 200 Air squats 100 Sit-ups 60 Cal row 50 Wall balls 20/14 40 Cal air assault 30 Burpee Box... Read More →
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29
MAR
2018

CF 3/30/18

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) Couch stretch 2min per side 20 wallballs 15 med ball cleans 10 empty barbell overhead squats 5 sots press Prep for power cleans Weightlifting Metcon (Weight) 6 Sets 5 T&G Power Cleans into 6 Front Rack Walking... Read More →
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28
MAR
2018

CF 3/29/18

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) 3 rounds: 7 bend over barbell rows 7 RDL’s 7 push ups 14 jumping lunges Core stabilization work and deadlift prep Weightlifting Metcon (Weight) Deadlift 3 sets x 12 reps @50-55% of 1RM For Speed Metcon Metcon... Read More →
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28
MAR
2018

CF 3/29/18

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) 3 rounds: 7 bend over barbell rows 7 RDL’s 7 push ups 14 jumping lunges Core stabilization work and deadlift prep Weightlifting Metcon (Weight) Deadlift 3 sets x 12 reps @50-55% of 1RM For Speed Metcon Metcon... Read More →
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27
MAR
2018

CF 3/28/18

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) 3 rounds: 10 light kb swings 10 single arm kb strict press/push press 30 sec bottom of squat hold with kb 10 slow stretch alt lunges Mobilize for front squat Weightlifting Metcon (Weight) Pause Front Squat Build to a... Read More →
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26
MAR
2018

CF 3/27/18

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) Run 400m Down and back leg work Shoulder and thoracic mobility -then, 2 rounds: 4 pull ups 8 push ups 12 alt lunges Weightlifting Push Press (3-3-3-3-3) Metcon Metcon (Time) For Time (15 minute time cap) 200m Run 5 Bar... Read More →
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25
MAR
2018

CF 3/26/18

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) 10 pass throughs 10 pvc OHS 10 pvc sots presses -then 2 rounds 30 double unders 10 empty bar OHS 3 empty bar sots presses shoulder and thoracic mobility work and snatch prep Weightlifting Metcon (Weight) EMOM for 15... Read More →
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23
MAR
2018

CF 3/24/18

CrossFit Owasso – CrossFit Metcon Metcon (Time) 5 rounds for time: 10 cal bike 400 m run 6 deadlifts 155/105 6 hang power cleans 155/105 Read More →
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22
MAR
2018

CF 3/23/18

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) 3 rounds: 50 single-unders 10 shoulder pass-throughs 10 light kb swings 10 kb squats -then- with empty barbell 7 front squats 7 push press, with squat stance 7 thrusters -then- 5 strict pull-ups 5 kip swings 5 kipping... Read More →
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22
MAR
2018

CF 3/23/18

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) Go to www.misfitathletics.com for the best Open WOD Primer Extra Work Metcon (No Measure) 20:00 Flush on any machine The goal here is to decompress from the Open WOD but also to get the body right to train hard next... Read More →
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