15
DEC
2017

Saturday 12/16/17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) Run 200m/Row 250m/Bike 0.3 then Grab empty barbell 45/35 2 rounds 10 Deadlift 10 Hang cleans 10 Push press 10 Alt lunges w/ bar on backStretch hips and shoulders for WOD Metcon Metcon (AMRAP – Rounds and Reps)... Read More →
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15
DEC
2017

Saturday 12/16/17

CrossFit Owasso – CrossFit Read More →
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14
DEC
2017

Friday 12/15/17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) Pec Smash with lacrosse ball -then- 15-12-9 Walking Lunges Ring Dips Mobilize for Push Jerks Weightlifting Metcon (Weight) Push Jerk 5 sets of 5 reps @ 65% of 1RM Search Push Jerk to see 1RM Metcon Metcon (AMRAP... Read More →
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14
DEC
2017

Friday 12/15/17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) Pec Smash with lacrosse ball -then- 15-12-9 Walking Lunges Ring Dips Mobilize for Push Jerks Weightlifting Metcon (Weight) Push Jerk 5 sets of 5 reps @ 65% of 1RM Search Push Jerk to see 1RM Metcon Metcon (AMRAP... Read More →
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13
DEC
2017

Thursday 12/14/2017

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) 60-40-20 Double Unders (Double Singles) 30-20-10 Air Squats Warm up and mobilize posterior chain in prep for deadlifts. Weightlifting MisFit Deadlift (3 sets of 9) Deadlift 9-9-9Heaviest weight that you can do three... Read More →
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12
DEC
2017

“Pull A Michael”

CrossFit Owasso – Lean&Clean Bootcamp Warm up: 2 Rounds 10 WallBall Twists 20 Air Squats 10 Good Mornings 6 Turkish Get ups 150 Singles 10 Alt Side Planks Strength :EMOM-12 min Bear Complex WOD: 15 min AMRAP 20 Cal Row 5 OH Squats 10 Sit-ups 10 Box Jumps Tabata: 3... Read More →
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12
DEC
2017

“Pull A Michael”

CrossFit Owasso – Lean&Clean Bootcamp Warm up: 2 Rounds 10 WallBall Twists 20 Air Squats 10 Good Mornings 6 Turkish Get ups 150 Singles 10 Alt Side Planks Strength :EMOM-12 min Bear Complex WOD: 15 min AMRAP 20 Cal Row 5 OH Squats 10 Sit-ups 10 Box Jumps Tabata: 3... Read More →
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12
DEC
2017

“Pull A Michael”

CrossFit Owasso – Lean&Clean Bootcamp Warm up: 2 Rounds 10 WallBall Twists 20 Air Squats 10 Good Mornings 6 Turkish Get ups 150 Singles 10 Alt Side Planks Strength :EMOM-12 min Bear Complex WOD: 15 min AMRAP 20 Cal Row 5 OH Squats 10 Sit-ups 10 Box Jumps Tabata: 3... Read More →
comment : 0
12
DEC
2017

“Pull A Michael”

CrossFit Owasso – Lean&Clean Bootcamp Warm up: 2 Rounds 10 WallBall Twists 20 Air Squats 10 Good Mornings 6 Turkish Get ups 150 Singles 10 Alt Side Planks Strength :EMOM-12 min Bear Complex WOD: 15 min AMRAP 20 Cal Row 5 OH Squats 10 Sit-ups 10 Box Jumps Tabata: 3... Read More →
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12
DEC
2017

Wednesday 12/13/2017

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 12 Step ups w/ DBs 12 Strict Press 12 Overhead Squat w/ empty bar Metcon Metcon (Weight) EMOM for 10 Minutes 1 Misfit Snatch Complex 70%+ of 1RM You can build throughout sets 1 Squat Snatch 1 OHS 1 Hang... Read More →
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