01
OCT
2017

Monday 10/2/17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) Warm up: Jog 400m -THEN- 2 Rounds 5 Pull Ups 10 Push Ups 15 Air Squats ***Stretch for back squat, emphasis on hips*** Weightlifting Metcon (No Measure) Back Squat 5 sets of 4 reps @ 75-80% Metcon Metcon (Time) For... Read More →
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29
SEP
2017

Saturday 9/30/17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) Coaches Choice!!! Metcon Metcon (AMRAP – Rounds and Reps) “ You Go, I go” 25min AMRAP w/ a partner. One partner working at a time, partner completes full round while other rests. 200m Run 5 C/J 135/95 10 Alt... Read More →
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28
SEP
2017

Friday 9/29/17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) -Burgener Warm Up- w/empty barbell 2 Rounds 5 Snatch Grip Deadlifts 5 Hang Power Snatch 5 Hang Squat Snatch Skill 1000m Row (Time) Max Effort 1000m Row Skill Metcon (No Measure) Squat Snatch Technique Work Metcon... Read More →
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27
SEP
2017

Thursday 9/28/17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) Jog 400m Lunge Down Butt Kickers Back Karaoke Down Karaoke Back Bear Crawl Down Crab Walk Back -Stretch and warm up chest for Bench Press- Weightlifting Metcon (No Measure) Bench Press 3 sets of 5 light+ 5 medium+ 5... Read More →
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26
SEP
2017

Wednesday 9/27/17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) 3 Rounds Run 200m :20 Sec HS Hold or :30 sec Plank 8 Goblet Squats 53/35 -Stretch for 1RM- Olympic Lifting Split Jerk (Take your time and warm up) 1RM Metcon Metcon (Time) For Time: 50 KB Swings 53/35 40 Sit Ups 30... Read More →
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26
SEP
2017

Wednesday 9/27/17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) 3 Rounds Run 200m :20 Sec HS Hold or :30 sec Plank 8 Goblet Squats 53/35 -Stretch for 1RM- Olympic Lifting Split Jerk (Take your time and warm up) Metcon Metcon (Time) For Time: 50 KB Swings 53/35 40 Sit Ups 30 Burpees... Read More →
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25
SEP
2017

Tuesday 9/26/17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) Dodgeball! “Bring Sally Up” Air Squats Stretch for Front Squat Weightlifting Front Squat (Use at least 3 warm up sets prior to maxing.) Find 3RM Metcon Metcon (AMRAP – Rounds and Reps) 10min AMRAP 4 Squat Cleans... Read More →
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24
SEP
2017

Moday 9/25/17

CrossFit Owasso – Lean&Clean Bootcamp Weightlifting 3×8: Wide Grip Upright Row (light, moderate, heavy) Strict Pull Ups (bands, if necessary) Single Arm DB row (L&R) Plate Raises (light, moderate, heavy) Metcon 10 Min Amrap: 200M Run 5 Burpees 10 Push ups 20... Read More →
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24
SEP
2017

Monday 9/25/17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) Row 500m 30 Air squats 20 Push Ups 10 Strict Pull Ups or Ring Rows -Burgener Warm Up- Weightlifting Metcon (Weight) Find 1RM 1 Power Snatch + 1 Hang Squat Snatch Metcon Metcon (Time) For Time 400m Run 30 Alt DB... Read More →
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18
SEP
2017

Tuesday 9-19-17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) Row 500m -THEN- 3 Rounds 30 sec HS Hold/scale plank 5 Strict Pull Ups or Ring Rows 10 Air Squats Skill Metcon (No Measure) Kipping and Butterfly technique work. Metcon Metcon (AMRAP – Rounds and Reps) 15min AMRAP... Read More →
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