21
FEB
2018

CF 2/22/18

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) Smash Tris & Lats then 5 Minute Ride on AAB/Rower Start slow and build to fast :60 finish Mobilize for squat C&J Weightlifting Metcon (Weight) 10 Min EMOM, 1 Clean and Jerk Start at 80% and work up, make... Read More →
comment : 0
21
FEB
2018

CF 2/22/18

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) Smash Tris & Lats then 5 Minute Ride on AAB/Rower Start slow and build to fast :60 finish Mobilize for squat C&J Weightlifting Squat Clean and Jerk (10 Round EMOM of 80% Squat Clean and Jerk) Metcon... Read More →
comment : 0
21
FEB
2018

CF 2/22/18

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) Smash Tris & Lats then 5 Minute Ride on AAB/Rower Start slow and build to fast :60 finish Mobilize for squat C&J Weightlifting Metcon (Weight) 10 Min EMOM, 1 Clean and Jerk Start at 80% and work up, make... Read More →
comment : 0
20
FEB
2018

CF 2/21/18

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) Smash / Roll calves then 2 Steady Rounds Row 250m 10 Empty Bar Thrusters Mobilize for push jerks Weightlifting Push Jerk (3×3 – Moderate, Heavy, Moderate) Score heaviest weight lifted Metcon Metcon (AMRAP... Read More →
comment : 0
19
FEB
2018

CF 2/20/18

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) 4 Rounds :30 Squat Hold 10 DB Push Press w/ light DBs 30 Double Unders Mobilize for back squat Weightlifting MisFit Back Squat (4 sets of 4 start at 80%, record last set.) Dont skip leg day! Metcon Metcon (Time)... Read More →
comment : 0
19
FEB
2018

CF 2/20/18

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) 4 Rounds :30 Squat Hold 10 DB Push Press w/ light DBs 30 Double Unders Mobilize for back squat Weightlifting Back Squat (4×4 (Start around 80%)) Metcon Metcon (Time) 21-15-9 (9 minute time cap) Squat Clean DB... Read More →
comment : 0
18
FEB
2018

CF 2/19/18

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) 4 Minute Slow Bike or Row then 2:00 Couch Stretch/side then 3 Slow Rounds 10 Good Mornings 10 Muscle Snatches Mobilize for snatch Weightlifting Squat Snatch (5×3 Drop and Reset (Start around 80%)) Metcon... Read More →
comment : 0
16
FEB
2018

Crossfit Sat 2/17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) Partner MB relays 3 rounds (3 runs each) - Run down 5 WBs, run back and switch. MB overhead locked out, L hand down and R hand back Dropped MB equals 3 burpees “Ring Around the PVC” Metcon Metcon (AMRAP... Read More →
comment : 0
16
FEB
2018

Crossfit Sat 2/17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) Couch stretch – 1 min each side Wall hip stretch Calf stretch 3 rounds 8 push-ups 10 jumping squats Run 200m or Bike 0.3 “Ring Around the PVC” Metcon Metcon (Time) 12 RFT – 6 rounds each... Read More →
comment : 0
16
FEB
2018

Crossfit Sat 2/17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) Partner MB relays 3 rounds (3 runs each) - Run down 5 WBs, run back and switch. MB overhead locked out, L hand down and R hand back Dropped MB equals 3 burpees “Ring Around the PVC” Metcon Metcon (AMRAP... Read More →
comment : 0