17
SEP
2017

Monday 9-18-17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) Tabata 8 Rounds: Push Ups Sit Ups Air Squats Lunges Push Ups Sit Ups Air Squats Lunges Mobilize Shoulders Weightlifting Metcon (Weight) Find 4RM Strict Press -Then- 4 sets of 4 @80% of 4RM ***Score is 4RM*** Metcon... Read More →
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11
SEP
2017

Tuesday 9-12-17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) Warm up: Jog 400m 8min EMOM Odd: 12 Air Squats Even: 12 Push Ups -Mobilize Chest for Bench Press Weightlifting Bench Press ( 5×5 @75-85%) Metcon Metcon (AMRAP – Reps) 3 Rounds: 3min AMRAP Row 400m/350m... Read More →
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10
SEP
2017

“Never Forget”

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) Tabata 16 rounds: 2 times through the following: Air Squats Push Ups Sit Ups Flutter Kicks Superman Hollow Body Rocks Plank Bicycles Read More →
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10
SEP
2017

“Never Forget”

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) Tabata 16 rounds: 2 times through the following: Air Squats Push Ups Sit Ups Flutter Kicks Superman Hollow Body Rocks Plank Bicycles Weightlifting Metcon (Weight) Front Squat 5 sets of 3 w/ 2 sec pause at bottom... Read More →
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10
SEP
2017

“Never Forget”

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) Tabata 8 rounds: 1 time through the following: Air Squats Push Ups Sit Ups Flutter Kicks Superman Hollow Body Rocks Plank Bicycles Weightlifting Metcon (Weight) Front Squat 5 sets of 3 w/ 2 sec pause at bottom... Read More →
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08
SEP
2017

Saturday 9/9/17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) Coaches Choice! Metcon Metcon (Time) Partner Wod Run together, and then alternate rounds of Cindy until you have achieved 20 rounds together, Finish with Run together. Run 800m 20 rounds of Cindy, alternating rounds.... Read More →
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07
SEP
2017

Friday 9/8/17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) Run 200m Butt Kickers Down High Knees Back Karaoke Down Karaoke Back Small Arm Circles Big Arm Circles 3 Max Effort Handstand Holds or Planks Weightlifting Metcon (No Measure) Front Squats 5 sets of 5 @ 75-85%... Read More →
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06
SEP
2017

9/7/17 Thursday

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) Burgener Warm Up w/ PVC Mobilize Shoulders and Hips -Grab Barbell- 2 Rounds 5 Hang Snatch 5 Hang Squat Snatch 5 OHS Olympic Lifting Metcon (Weight) 10 min EMOM 1 full snatch + 1 hang snatch + 1 OHS ***Warm up and find... Read More →
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05
SEP
2017

Wednesday 9/6/17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) Row 200m -grab barbell- 2 Rounds 10 Deadlift 10 Hang Power Clean 10 Good Mornings Roll Out and Stretch Posterior Chain Weightlifting Metcon (No Measure) Deadlift 5 sets of 3 (no bounce, silent deadlifts) @75-90%... Read More →
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05
SEP
2017

Wednesday 9/6/17

CrossFit Owasso – CrossFit Warm-up () Weightlifting Metcon (No Measure) Deadlift 5 sets of 3 (no bounce, silent deadlifts) @75-90% (keep good form) Metcon Metcon (Time) For Time (10min Cap) 1 Deadlift 225/155 5 Pull Ups 2 Deadlift 5 Pull Ups 4 Deadlift 5 Pull Ups 8... Read More →
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