02
JAN
2018

Wednesday 1/3/18

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) Every 2:00 for 10:00 8 Burpee Box Jump Overs 8 DB Thrusters Metcon Metcon (Weight) Every :90 for 9 Minutes 2 Misfit Clean Complex 70%+ of 1RM You can build throughout sets Search MisFit Clean Complex to find max... Read More →
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02
JAN
2018

Wednesday 1/3/18

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) Every 2:00 for 10:00 8 Burpee Box Jump Overs 8 DB Thrusters Metcon Metcon (Weight) Every :90 for 9 Minutes 2 Misfit Clean Complex 70%+ of 1RM You can build throughout sets Search MisFit Clean Complex to find max... Read More →
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02
JAN
2018

Wednesday 1/3/18

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) Every 2:00 for 10:00 8 Burpee Box Jump Overs 8 DB Thrusters 25/15 ***Mobilize and drill MisFit Clean Conplez*** Metcon Metcon (Weight) Every :90 for 9 Minutes 2 Misfit Clean Complex 70%+ of 1RM You can build... Read More →
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01
JAN
2018

Tuesday 1-2-18

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) AMRAP 7:00 12 Goblet Squats 12 Russian Swings 12 Ring Rows ***Mobilize for Back Squat*** Weightlifting MisFit Back Squat (Find new 5RM) Dont skip leg day! Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 Minutes... Read More →
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31
DEC
2017

1/1/18

CrossFit Owasso – Lean&Clean Bootcamp Warm-up Warm-up (No Measure) Med Ball Basketball Conditioning Metcon (Time) 4 Rounds: Row 500M, Rest 1 Min. -2 seconds off each round Metcon Metcon (AMRAP – Rounds and Reps) 20 Mn. Amrap: 20 Double Unders 18 Half Burpees 20... Read More →
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29
DEC
2017

Happy Saturday!

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) Row 250 Then- 2 rounds 10 mt climbers :45 sec plank 10 sit ups 10 supermans Metcon Metcon (AMRAP – Rounds and Reps) 10min Cindy! 5 pull ups 10 push ups 15 air aquats Cool Down – Stretch Metcon (No Measure)... Read More →
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28
DEC
2017

Friday 12/29/17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) AMRAP 10:00 7 Empty Bar Thrusters 35 Double Unders or 70 singles Slow and steady pace! Mobilize T-Spine and Shoulders for Push Jerk Weightlifting Metcon (Weight) Push Jerk 5 sets of 5 @ 75% of 1RM Search Athlete... Read More →
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28
DEC
2017

Friday 12/29/17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) AMRAP 10:00 7 Empty Bar Thrusters 35 Double Unders or 70 singles Slow and steady pace! Mobilize T-Spine and Shoulders for Push Jerk Weightlifting Metcon (Weight) Push Jerk 5 sets of 5 @ 75% of 1RM Search Athlete... Read More →
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28
DEC
2017

Friday 12/29/17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) AMRAP 10:00 7 Empty Bar Thrusters 35 Double Unders or 70 singles Slow and steady pace! Mobilize T-Spine and Shoulders for Push Jerk Weightlifting Metcon (Weight) Push Jerk 5 sets of 5 @ 75% of 1RM Search Athlete... Read More →
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27
DEC
2017

Thursday 12/18/17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) 3 Steady Rounds 10 Light RDLs 10 Ring Rows Run 200m Mobilize posterior chain for deadlifts. Metcon MisFit Deadlift Deadlift 15-15-15 Like last week, work up to heavy weight that you can do 15 with good form and not... Read More →
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