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 →
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05
APR
2018

CF 4/6/18

CrossFit Owasso – CrossFit Weightlifting Front Squat (3 RM) Find 3RM Metcon Metcon (6 Rounds for reps) AMRAP 3 Minutes Max Clean and Jerk 95/65lbs rest 3:00 AMRAP 3 Minutes Max Bar Muscle Ups rest 3:00 AMRAP 2 Minutes Max OHS 95/65lbs rest 2:00 AMRAP 2 Minutes Max Chest to... Read More →
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04
APR
2018

CF 4/5/18

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) 500m row -then 3 rounds 10 jumping air squats 10 med ball squat cleans 10 push ups Prep for power clean Weightlifting Power Clean (1 RM) Metcon Metcon (Time) 3 Rounds 10 Power Snatch 95/65lbs 15 Calorie Row 20 Wall... Read More →
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04
APR
2018

CF 4/5/18

CrossFit Owasso – CrossFit Weightlifting Power Clean (1 RM) Metcon Metcon (Time) 3 Rounds 10 Power Snatch 95/65lbs 15 Calorie Row 20 Wall Balls 20/14 lbsGuns blazing on this WOD, we want to see how hard you’re willing to push. Read More →
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03
APR
2018

CF4/4/18

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) 2 rounds with empty barbells: 20 double unders 5 each: strict press, push press, split jerk 3 front squats with 10 sec pause at bottom 5 each: strict pull up, kip swings 10 Russian kb swings (concentrate on contracting... Read More →
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03
APR
2018

CF4/4/18

CrossFit Owasso – CrossFit Weightlifting Split Jerk (1 RM) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 30 Double Unders 3 Squat Cleans 185/115lbs 3 Ring Muscle UpsThis WOD is great opportunity to practice keeping a certain split (think 18.1). Steady as she... Read More →
comment : 0
02
APR
2018

CF 4/3/18

CrossFit Owasso – CrossFit Warm-up Snatch Warm-up (No Measure) Snatch Warm Up 3 Tall Muscle Snatch 1 Pause OHS 2 sec 3 Power Position Muscle Snatch 1 Pause OHS 3 Low Hang Muscle Snatch 1 Pause OHS 3 Tall Power Snatch 1 Pause OHS 3 Power Position Power Snatch 1 Pause OHS 3... Read More →
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02
APR
2018

CF 4/3/18

CrossFit Owasso – CrossFit Weightlifting Snatch (1 RM) MisFit test week Metcon Metcon (Time) 2 Rounds (15 minute time cap) 20 Burpee Box Jump Overs 24/20″ 25 Single Arm DB Hang Clean and Jerks 45/35lbs 20 HSPUUse the burpee box jumps as chance to work on efficiency,... Read More →
comment : 0
02
APR
2018

CF 4/3/18

CrossFit Owasso – CrossFit Warm-up Snatch Warm-up (No Measure) Snatch Warm Up 3 Tall Muscle Snatch 1 Pause OHS 2 sec 3 Power Position Muscle Snatch 1 Pause OHS 3 Low Hang Muscle Snatch 1 Pause OHS 3 Tall Power Snatch 1 Pause OHS 3 Power Position Power Snatch 1 Pause OHS 3... Read More →
comment : 0
02
APR
2018

CF 4/3/18

CrossFit Owasso – CrossFit Weightlifting Snatch (1 RM) MisFit test week Metcon Metcon (Time) 2 Rounds (15 minute time cap) 20 Burpee Box Jump Overs 24/20″ 25 Single Arm DB Hang Clean and Jerks 45/35lbs 20 HSPUUse the burpee box jumps as chance to work on efficiency,... Read More →
comment : 0