14
FEB
2018

CF 2/15/18

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) AMRAP 8:00 10 Wall Balls 10 KB Swings 10 Box Jumps Weightlifting MisFit 40 Front Squat for time (Time) At the given percentage perform 40 Front Squats for time. You may rack or re-rack as needed.67.5%. Beat your... Read More →
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13
FEB
2018

CF 2/14/18

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 25 PVC Good Mornings 100 Stick Jumps Gymnastics Metcon (AMRAP – Reps) HSPU Technique Work then EMOM 10:00 Pick and # of HSPU and work on meeting the open standard. Keep the sets small, clean and... Read More →
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13
FEB
2018

CF 2/14/18

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 25 PVC Good Mornings 100 Stick Jumps Gymnastics Metcon (AMRAP – Reps) HSPU Technique Work then EMOM 10:00 Pick and # of HSPU and work on meeting the open standard. Keep the sets small, clean and... Read More →
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12
FEB
2018

CF 2/13/18

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) 10-1 Air Squats 10m Shuttle Runs Weightlifting Die Back Squats Choose a weight you believe you can hit for 8-15 reps Warm up sets 8 reps @50% of working weight – Slow controlled pause squats -then- 6 reps... Read More →
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11
FEB
2018

CF 2/12/18

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) 15-12-9 Bar Facing Burpees Light Deadlifts Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 Minutes 30 Air Squats 10 Power Cleans 155/105lbs 5 Bar Muscle UpsSquats should be fast. PC steady. BMU in 2 sets or... Read More →
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11
FEB
2018

CF 2/12/18

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) 15-12-9 Bar Facing Burpees Light Deadlifts Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 Minutes 30 Air Squats 10 Power Cleans 155/105lbs 5 Bar Muscle UpsSquats should be fast. PC steady. BMU in 2 sets or... Read More →
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09
FEB
2018

CF 2/10/18

CrossFit Owasso – CrossFit Metcon Nutrition Challenge WOD #3 (Time) 1.5 mile run for time Read More →
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09
FEB
2018

CF 2/10/18

CrossFit Owasso – CrossFit Nutrition Challenge WOD #3 (Time) 1.5 mile run for time Metcon Read More →
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09
FEB
2018

CF 2/10/18

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) Warmup: Couch stretch. Pigeon stretch. WB relays. One handed carry, 10 wall balls run back and partner goes. Left hand down, right hand back. 20 WB Partner twists 15 WB Partner sit-ups 10 WB Partner squat throws... Read More →
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09
FEB
2018

Bootcamp Sat 2/10

CrossFit Owasso – Bootcamp PM & Weekends Warm-up Warm-up (No Measure) Warmup 18-12-6 Jumping lunges Power clean 45/35 Push press 45/35 Metcon Read More →
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