19
JUL
2017

Thursday 7-20-17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) Warm up: Row 250m then Spider man down 30 sec HS hold lunge back bear walk down high knees back -Stretch shoulders and prepare for push press- Weightlifting Push Press 4-4-4-4 @65-75% *score is last weight lifted*... Read More →
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18
JUL
2017

Wednesday 7-19-17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) Warm up: 2 rounds of Tabata Sit-ups – Superman – HB Rock – Air Squat – Pushups – Mountain Climbers – Leg Raises – Plank Jacks (repeat) Stretch for Back Squat Weightlifting Back Squat 4 sets of 8reps @50% 1rm *... Read More →
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17
JUL
2017

Tuesday 7-18-17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) With a partner 5 min AMRAP Run across gym then alternate 5 sit-ups/5-pushups/5 air squats while other partner holds a plank -Mobilize Shoulders!- Skill Metcon (No Measure) Skill: HSPU, HS Hold, HS Walks “Flight... Read More →
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16
JUL
2017

Monday 7-17-17

CrossFit Owasso – CrossFit Warm-up Metcon (No Measure) Warm up: With a partner: 2 rounds: 20 Wallballs (alternate every rep catching partners previous throw) 30 sec pull up bar hang, (active lats and core engaged) Stretch for Hang Clean max (shoulders, lats and wrists)... Read More →
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14
JUL
2017

Saturday 7-15-17

CrossFit Owasso – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) In 10 Min w/partner: 28 Tire Flips Then AMRAP 7 Plank Jacks 7 Wt plate burpees 14 OH Lunges Read More →
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13
JUL
2017

Friday 07/14/17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) 10min EMOM 1min/6min- 15 Air Squats 2/7- 15 Push Ups 3/7- 14 alt Lunges 4/8- 30 sec plank 5/9- 30 sec hollow body -Stretch for lunges- Weightlifting Metcon (No Measure) Front Rack Lunges 3 sets down and back 95/65 Rx+... Read More →
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13
JUL
2017

Friday 07/14/17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) 10min EMOM Odd:10 air squats Even: 15 push ups -Stretch for lunges- Weightlifting Metcon (No Measure) Front Rack Lunges 3 sets down and back 95/65 Rx+ 135/95 Metcon Annie (Time) 50-40-30-20-10 Double-unders Sit-ups Read More →
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12
JUL
2017

Thursday 07-12-2017

CrossFit Owasso – CrossFit Warm-up Metcon (No Measure) Run 400m 20 push ups 20 sit ups 3 Rounds: W/Barbell 10 Back Squat 10 Hang Clean 10 Romanian Deadlifts -coaches choice for additional hamstring/low back stretches- Weightlifting Deadlift (5 sets of 4 @ 65%-75%)... Read More →
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11
JUL
2017

Wednesday 7-11-2017

CrossFit Owasso – CrossFit Warm-up Metcon (No Measure) Warm up: 8min EMOM Odd: 10 Wall Balls 20/14 Even: 20 sec HS hold (scale=plank) -Stretch for Thrusters and C2B (coaches choice)- Metcon Metcon (5 Rounds for time) Skill: 5 Rounds: 250m Row (1:1 work/rest ratio) Metcon... Read More →
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11
JUL
2017

Wednesday 7-11-2017

CrossFit Owasso – CrossFit Warm-up Metcon (No Measure) Warm up: 8min EMOM Odd: 10 Wall Balls 20/14 Even: 20 sec HS hold (scale=plank) -Stretch for OHS and C2B (coaches choice)- Metcon Metcon (5 Rounds for time) Skill: 5 Rounds: 250m Row (1:1 work/rest ratio) Metcon Metcon... Read More →
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