April 2018

30
APR
2018

CF 5/1/18

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) 400m run Thoracic mobility: roll and stretch 2 rounds: 10 thrusters 45/35 30 second bottom squat hold 10 jumping squats Weightlifting Power Clean to Push Jerk (5×5) Touch and Go 5×5(Heavier than last time)... Read More →
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30
APR
2018

CF 5/1/18

CrossFit Owasso – CrossFit Weightlifting Power Clean to Push Jerk (5×5) Touch and Go 5×5(Heavier than last time) Metcon Metcon (Time) For Time (12 min time cap) 15 Strict HSPU 30 Box Jump Overs 24/20″ 60 Wall Balls 20/14lbs 180 Double UndersIf cannot keep... Read More →
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29
APR
2018

CF4/30/18

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) 3:00 on bike (nice and easy/ get blood moving) 20 Slow air squats ( on last squat, hold in the bottom and rock back and forth to stretch hips and glutes. -Grab a Barbell- 2 slow rounds 10 Good Mornings 10 Romanian... Read More →
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29
APR
2018

CF4/30/18

CrossFit Owasso – CrossFit Weightlifting MisFit Deadlift (5 sets x 3 reps) Deadlift the prescribed sets and reps. Slow and controlled with good form.Zero Bounce Deadlift @75-85% of 1RM Metcon Metcon (Time) 4 Rounds Run 400m Row 250m Rest :90Focus on finding a hard but... Read More →
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23
APR
2018

CF Sat 4/28

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) Couch Stretch 1 min each side Pigeon Stretch 1 min each side 3 rounds 5 Push-ups 10 Air squats 15 Sit-ups Metcon 1 Min Max Cal Assault Bike (Calories) 1 min Assault Bike – medium effort Rest 1 minute then reset... Read More →
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23
APR
2018

CF Sat 4/28

CrossFit Owasso – CrossFit Metcon Metcon (Time) “Jump Karen Jump” 15 RFT 5 MB burpees 10 Wall Balls 20/14 15 DUs Read More →
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20
APR
2018

CF 4/27/18

CrossFit Owasso – CrossFit Weightlifting Push Press (5 sets x 2 reps. Build weight over sets) Metcon Metcon (Time) 3 Rounds (8 min time cap) 10 Power Cleans 135/95lbs 10 Burpee Box Jumps 24/20″Push the gas and see what happens on the other side! PC do not need to be... Read More →
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20
APR
2018

CF 4/25/18

CrossFit Owasso – CrossFit Weightlifting MisFit Back Squat (4 sets x 5 reps @75%) Dont skip leg day! Metcon Metcon (Time) With a Partner Row 2K 100 Empty Bar ThrustersSplit reps any way Read More →
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20
APR
2018

CF 4/26/18

CrossFit Owasso – CrossFit Weightlifting Power Snatch (5×5) Touch and Go (Heavier than last time) Metcon Metcon (AMRAP – Reps) AMRAP 2:00 x 4 8 Hang Squat Cleans 115/75lbs 8 Lateral Burpees over Bar Max Reps HSPU Rest 2:00Scale to have at least 1 minute a round... Read More →
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20
APR
2018

CF 4/24/18

CrossFit Owasso – CrossFit Weightlifting Metcon (Weight) Squat Clean Every :45 for 9 Minutes 1 Rep at 72.5-80% Metcon Metcon (Time) For Time (15 min time cap) 50′ HS Walk or :30 HS Hold 15 OHS 155/105 15 Muscle Ups 15 OHS 50′ HS Walk or :30 HS HoldScale so... Read More →
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