24
JUL
2017

Tuesday 7-25-17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) Run 400m -grab barbell- 2 Rounds: 10 Good Mornings 10 Deadlifts 10 Hang Cleans -Stretch for Deadlifts- Weightlifting Deadlift (5 sets of 3 @ 75-85% (score is highest weight)) Metcon Metcon (AMRAP – Rounds and... Read More →
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23
JUL
2017

Monday 7/24/2017

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) Warm up: 3 Rounds :20 Sec HS hold (scale=plank) 10 Push Ups 15 Air Squats -Stretch shoulders, go over clean/snatch for wod- Weightlifting Strict Press (5RM) Find 5RM Strict Press using no less than four attempts.... Read More →
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21
JUL
2017

Saturday 7-22-17

CrossFit Owasso – CrossFit Metcon Metcon (Time) For time: With a partner: 3000m Row 300 DU 3 Mile Run *Partition any way you wish* Read More →
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21
JUL
2017

07-22-2017 Saturday

CrossFit Owasso – CrossFit Metcon Metcon (Time) Parnter “DT” 6 rounds (alternate rounds) 12 Deadlift 155/105 9 Hang Power Clean 6 Shoulder to Overhead Read More →
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21
JUL
2017

07-22-2017 Saturday

CrossFit Owasso – CrossFit Metcon Metcon (Time) Parnter “DT” 8 rounds (alternate rounds) 12 Deadlift 155/105 9 Hang Power Clean 6 Shoulder to Overhead Read More →
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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 Thrusters 45/35 20 Box jump overs 24/20 10 Ring dips 20 Box Jump overs 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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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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