17
NOV
2017

11/18/17 Saturday

CrossFit Owasso – CrossFit Metcon Metcon (AMRAP – Rounds) 30min EMOM 5 push ups 10 Sit Ups 15 Air Squats ***Go until completion of 30 min or till you can no longer complete the work inside the minute*** Read More →
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17
NOV
2017

11/18/17 Saturday

CrossFit Owasso – CrossFit Metcon Metcon (No Measure) 30min EMOM 5 push ups 10 Sit Ups 15 Air Squats ***Go until completion of 30 min or till you can no longer complete the work inside the minute*** Read More →
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16
NOV
2017

Friday 11/17/17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) 1 Round 40 Wall Balls 20/14 80 Dus 20 WB 40 DUs Weightlifting Metcon (Weight) Power Snatch 4 sets of 1 Snatch Pull 4 sets of 1 Snatch Deadlift 4 sets of 1 Heavier than last time Metcon Metcon (AMRAP – Reps) 4... Read More →
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16
NOV
2017

Friday 11/17/17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) 1 Round 40 Wall Balls 20/14 80 Dus 20 WB 40 DUs Weightlifting Metcon (Weight) Power Snatch 4 sets of 1 Snatch Pull 4 sets of 1 Snatch Deadlift 4 sets of 1 Heavier than last time Metcon Metcon (AMRAP – Reps) 4... Read More →
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15
NOV
2017

Thursday 11/16/17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) Mobilize Hips -then- 20-15-10 Hang Squat Cleans 65/45lbs SDLHP 65/45lbs Metcon (No Measure) Squat Clean Warm Up 4 sets of 2 reps @ 60-70% w/ pause at knee drop and reset between reps then 7 sets of 1 rep @... Read More →
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15
NOV
2017

Thursday 11/16/17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) Mobilize Hips -then- 20-15-10 Hang Squat Cleans 65/45lbs SDLHP 65/45lbs Olympic Lifting Metcon (No Measure) Squat Clean Warm Up 4 sets of 2 reps @ 60-70% w/ pause at knee drop and reset between reps then 7 sets of... Read More →
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14
NOV
2017

Wednesday 11/15/17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) Spend 5 min stretching shoulders and pecs -then- Alternating EMOM 10:00 :30 HS Hold 15 Heavy Russian KB Swings Weightlifting Metcon (Weight) Push Press 4 sets of 4 reps @ 80%+ Go heavier than week 1Score is final... Read More →
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13
NOV
2017

Tuesday 11/14/17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) 3:00 of Glute Activation then 3 Rounds w/ empty barbell 10 Jumping Lungs 10 Good Mornings :45 OHS Hold Weightlifting Metcon (No Measure) Back Squat Work up to a heavy single around 90% -then- 5 sets of 3 @ 85%... Read More →
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12
NOV
2017

Monday 11/13/17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) Lat Smash on Barbell -then- AMRAP 6min Run 200m 10 Floor Presses Olympic Lifting Metcon (No Measure) Snatch 6 sets of 3 reps @ 75-80% Metcon Lynne (AMRAP – Reps) 5 Rounds for Max Reps of: Bodyweight Bench... Read More →
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10
NOV
2017

Veterans Day 11/11/17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) 15-12-9 Air Squats Pushups Situps Metcon Metcon (Time) “Thank You” Major hostilities of WWI were formally ended on the 11th hour of the 11th day of the 11th month of 1918. Partners 11 RFT 11 G2OH 95/65 11... Read More →
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