18
AUG
2017

Saturday 8-19-17

CrossFit Owasso – CrossFit Metcon Metcon (Time) 8-19-17 Saturday Partner WOD With a partner complete the following: 50 Double Unders 50 Singles 40 Pull Ups 40 DB Snatch 45/30 30 OHS 95/65 30 Box Jumps 24/20 20 HSPUs 20 Ring Dips 1k Row ***Only one partner working at a time,... Read More →
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17
AUG
2017

Friday 8-19-17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) Warm Up 10min EMOM Even- Row 8 Cals Odd- 8 Burpees ***stretch posterior chain well for heavy deads*** Weightlifting Deadlift (Heaviest Set is score.) 6 sets of 3 AHAP (As heavy as possible) with good form!!! Metcon... Read More →
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16
AUG
2017

Thursday 08-17-2017

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) Warm Up Coaches Choice **focus on posterior chain** Conditioning Metcon (Time) Endurance Row 800m Run 800m Row 400m Run 400m Row 200m Run 200m ***Multiple heats if needed*** Metcon Metcon (AMRAP – Rounds and... Read More →
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16
AUG
2017

Thursday 08-17-2017

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) Warm Up Coaches Choice **focus on posterior chain** Conditioning Metcon (Time) Endurance Row 800m Run 800m Row 400m Run 400m Row 200m Run 200m Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10min 10 KB Swings... Read More →
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15
AUG
2017

Wednesday 8-16-17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) 3 rounds Jog 200m 20 second handstand hold 5 strict pull ups or ring rows Olympic Lifting Metcon (No Measure) Olympic Lifting: 10 min EMOM 1 Squat Snatch +1 OHS @ 70-80% Metcon Metcon (AMRAP – Rounds and... Read More →
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14
AUG
2017

Tuesday 08/15/2017

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) With a partner perform 4 rounds of the following: While one partner holds a plank at the front of the gym, second partner run to far wall and perform 5 sit ups, 5 push ups, 5 air squats. Run back and tag partner. 1... Read More →
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13
AUG
2017

8-14-17 Monday

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) Dodgeball!!!!!! Mobilize and stretch for back squat. Weightlifting Metcon (Weight) Back Squat 5 sets of 3 w/ 2 second pause at the bottom @75-85% Score is heaviest weight Metcon Metcon (Time) WOD “2223″... Read More →
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11
AUG
2017

Saturday 08/12/17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) Run 400m “Bring Sally Up Air Squat” Coaches Choice Shoulder Warm Up Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps,... Read More →
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11
AUG
2017

Saturday 08/12/17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) Run 400m “Bring Sally Up Air Squat” Coaches Choice Shoulder Warm Up Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps,... Read More →
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11
AUG
2017

Saturday 08/12/17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) Run 400m “Bring Sally Up Air Squat” Coaches Choice Shoulder Warm Up Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps,... Read More →
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