10
APR
2018

CF 4/11/18

CrossFit Owasso – CrossFit Weightlifting MisFit Back Squat (5 sets x 3 reps @80%) Dont skip leg day! Metcon Metcon (Time) 4 Rounds Run 400m 10 T2B 15 KB Swings 53/35lbA Helen-ish WOD, the key will be running hard, if you don’t run hard, this workout will not be... Read More →
comment : 0
10
APR
2018

CF 4/11/18

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) 2 minutes couch stretch 2 minutes bike Down and back drills 2 minutes shoulder mobility Glute activation movement Prep for back squat First 2 warm-up sets: 5 sec pause at the bottom and explode up. Weightlifting MisFit... Read More →
comment : 0
09
APR
2018

CF 4/10/18

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) Achilles stretches: -60 second Goblet squat hold at the bottom, lean side to side -Roll/strike with lacrosse ball -calf stretch against wall -then, 3 rounds: 20 double unders 10 push ups -then squat clean technique... Read More →
comment : 0
09
APR
2018

CF 4/10/18

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) achilles Weightlifting Metcon (Weight) Squat Clean EMOM for 12 Minutes 1 Rep at 70-80% Metcon Metcon (Time) For Time (14 minute time cap) 100 Double Unders 27 Deadlifts 225/155lbs 21 Ring Dips 27 Box Jump Overs... Read More →
comment : 0
08
APR
2018

CF 4/9/18

CrossFit Owasso – CrossFit Weightlifting MisFit Deadlift (Zero Bounce 4×4 @70-80% of 1RM) Deadlift the prescribed sets and reps. Slow and controlled with good form. Metcon Metcon (Time) 4 Rounds, Alternating with a Partner 25 Calorie Row Run 400mLooking for that... Read More →
comment : 0
08
APR
2018

CF 4/9/18

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) Run 200 Row 15 Calories -then 3 rounds 8 ring rows 8 RDL’s 20 alt lunges Prep for Deadlift Weightlifting MisFit Deadlift (Zero Bounce 4×4 @70-80% of 1RM) Deadlift the prescribed sets and reps. Slow and... Read More →
comment : 0
06
APR
2018

Sat 4/7 CF

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) Baseline Row 500m 40 air squats 30 sit-ups 20 push-ups 10 pull-ups Metcon Metcon (Time) Partner WOD alternating rounds For Time. 20 rounds, 10 rounds each. 9/7 Cal bike 7 S2O 95/65 5 Box jumps 30/24 3 Bar over burpees Read More →
comment : 0
06
APR
2018

Sat 4/7 CF

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) Couch stretch 1 min each side 3 rounds of Cindy Metcon Baseline 1 (Time) For Time: 500m Row 40 Air Squats 30 Sit Ups 20 Push Ups 10 Pull Ups Metcon Metcon (Time) Partner WOD alternating rounds For Time. 20 rounds, 10... Read More →
comment : 0
05
APR
2018

CF 4/6/18

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) Bike 2 Minutes 10 ring rows 15 kb swings 20 total single arm kb thrusters Mobility: thoracic, shoulder, hip Prep front squat now. Prep all individual metcon movements after fs. Weightlifting Front Squat (3 RM) Find 3RM... Read More →
comment : 0
05
APR
2018

CF 4/6/18

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) Bike 2 Minutes 10 ring rows 15 kb swings 20 total single arm kb thrusters Mobility: thoracic, shoulder, hip Prep front squat now. Prep all individual metcon movements after fs. Weightlifting Front Squat (3 RM) Metcon... Read More →
comment : 0