20
JUL
2017

Friday 07-21-17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) Warm up: 3 Rounds :30 sec goblet squat hold (pick weight) Row 150m 10 Ring Dips or push ups -Stretch and Prepare for OHS- Weightlifting Overhead Squat (4-4-4-4 @ 60-80%) Metcon Metcon (Time) For time: 40 Thrusters... Read More →
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20
JUL
2017

Friday 07-21-17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) Warm up: MB Tic-Tac-Toe -Stretch and Prepare for OHS- Weightlifting Overhead Squat (4-4-4-4 @ 60-80%) Metcon Metcon (Time) For time: 40 Wall Balls 20/14 20 Box jump overs 24/20 10 Ring dips 20 Box Jump overs 40... Read More →
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20
JUL
2017

Friday 07-21-17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) Warm up: MB Tic-Tac-Toe -Stretch and Prepare for OHS- Weightlifting Overhead Squat (4-4-4-4 @ 60-80%) Metcon Metcon (Time) For time: 40 Thrusters 45/35 20 Box jump overs 24/20 10 Ring dips 20 Box Jump overs 40 Thrusters Read More →
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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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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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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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