04
AUG
2017

Saturday 08-05-17

CrossFit Owasso – CrossFit Metcon Metcon (Time) “Oh No, Geoff is Forty-Fo!” 44 reps of each move, for time: Buy in = 44 Cal Row 44 KBS (53/35) 44 Double-unders 44 Power Cleans (75/55) 44 Push Press (75/55) 44 Pull-ups 44 Goblet squats (53/35) 44 Push-ups 44 Power snatch... Read More →
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04
AUG
2017

Saturday 08-05-17

CrossFit Owasso – CrossFit Metcon Metcon (Time) “Oh No, Geoff is Forty-Fo!” 44 reps of each move, for time: Buy in = 44 Cal Row 44 KBS (53/35) 44 Double-unders 44 Pull-ups 44 Push Press (75/55) 44 Goblet squats (53/35) 44 Power Cleans (75/55) 44 Push-ups 44 Power snatch... Read More →
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04
AUG
2017

Saturday 08-05-17

CrossFit Owasso – CrossFit Metcon Metcon (Time) “Oh No, Geoff is Forty-Fo!” 44 reps of each move, for time: Buy in = 44 Cal Row 44 KBS (53/35) 44 Double-unders 44 Power Cleans (75/55) 44 Push Press (75/55) 44 Pull-ups 44 Goblet squats (53/35) 44 Push-ups 44 Power snatch... Read More →
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03
AUG
2017

Friday 08-04-17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) 2 rounds 10 WB Cleans 10 WB Sit-ups 10 WB Jerks 10 WB Burpees16/20 Weightlifting Metcon (No Measure) 18 min EOMOM, 9 rounds 2 clean and jerk, increase weight to 85-95% 1RM Metcon Metcon (Time) “Farmer Curtis” 5 RFT... Read More →
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03
AUG
2017

Friday 08-04-17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) 2 rounds 10 MB Cleans 10 MB Sit-ups 10 MB Burpees16/20 Weightlifting Metcon (No Measure) 12 min EMOM (every 90 seconds) 2 clean and jerk, increase weight to 85-90% 1RM Metcon Metcon (Time) “Farmer Curtis” 5 RFT 5... Read More →
comment : 0
03
AUG
2017

Friday 08-04-17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) 2 rounds 10 WB Cleans 10 WB Sit-ups 10 WB Burpees16/20 Weightlifting Metcon (No Measure) 12 min EMOM (every 90 seconds) 2 clean and jerk, increase weight to 85-90% 1RM Metcon Metcon (Time) “Farmer Curtis” 5 RFT 5... Read More →
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02
AUG
2017

Thursday 08-03-17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) 2 rounds of Tabata: Sit-ups – Superman pulses – HB Rock – Air Squat – Pushups – Mountain Climbers – Leg Raises – Fire hydrants L/RCoach’s choice: Shoulders and arms for Bench Press Weightlifting Metcon (No Measure)... Read More →
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01
AUG
2017

Wednesday 08-02-17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) 3 rounds: Row 250m then run 200m Skill Metcon (No Measure) 10 min EMOM – Muscle-up & Core work Odd minutes: 1 muscle up (ring or bar) or 3 CTB or 4 ring pull-ups Evens: 5 weighted hip thrusters (45/35)... Read More →
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31
JUL
2017

Tuesday 08-01-17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) Partner up: 3 rounds 10 standing wall ball twists 10 wall ball seated overhead throws 10 wall ball situps 10 wall ball “potty shots” Weightlifting Metcon (No Measure) Dumbbell work: 12 min EMOM (3 rounds) 12 dumbbell... Read More →
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31
JUL
2017

Tuesday 08-01-17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) Partner up: 3 rounds 10 standing wall ball twists 10 wall ball seated overhead throws 10 wall ball situps 10 wall ball “potty shots” Weightlifting Metcon (No Measure) Dumbbell work: 12 min EMOM (3 rounds) 12 dumbbell... Read More →
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