16
JUL
2017

Monday 7-17-17

CrossFit Owasso – CrossFit Warm-up Metcon (No Measure) Warm up: With a partner: 2 rounds: 20 Wallballs (alternate every rep catching partners previous throw) 30 sec pull up bar hang, (active lats and core engaged) Stretch for Hang Clean max (shoulders, lats and wrists)... Read More →
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14
JUL
2017

Saturday 7-15-17

CrossFit Owasso – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) In 10 Min w/partner: 28 Tire Flips Then AMRAP 7 Plank Jacks 7 Wt plate burpees 14 OH Lunges Read More →
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13
JUL
2017

Friday 07/14/17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) 10min EMOM 1min/6min- 15 Air Squats 2/7- 15 Push Ups 3/7- 14 alt Lunges 4/8- 30 sec plank 5/9- 30 sec hollow body -Stretch for lunges- Weightlifting Metcon (No Measure) Front Rack Lunges 3 sets down and back 95/65 Rx+... Read More →
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13
JUL
2017

Friday 07/14/17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) 10min EMOM Odd:10 air squats Even: 15 push ups -Stretch for lunges- Weightlifting Metcon (No Measure) Front Rack Lunges 3 sets down and back 95/65 Rx+ 135/95 Metcon Annie (Time) 50-40-30-20-10 Double-unders Sit-ups Read More →
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12
JUL
2017

Thursday 07-12-2017

CrossFit Owasso – CrossFit Warm-up Metcon (No Measure) Run 400m 20 push ups 20 sit ups 3 Rounds: W/Barbell 10 Back Squat 10 Hang Clean 10 Romanian Deadlifts -coaches choice for additional hamstring/low back stretches- Weightlifting Deadlift (5 sets of 4 @ 65%-75%)... Read More →
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11
JUL
2017

Wednesday 7-11-2017

CrossFit Owasso – CrossFit Warm-up Metcon (No Measure) Warm up: 8min EMOM Odd: 10 Wall Balls 20/14 Even: 20 sec HS hold (scale=plank) -Stretch for OHS and C2B (coaches choice)- Metcon Metcon (5 Rounds for time) Skill: 5 Rounds: 250m Row (1:1 work/rest ratio) Metcon Metcon... Read More →
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11
JUL
2017

Wednesday 7-11-2017

CrossFit Owasso – CrossFit Warm-up Metcon (No Measure) Warm up: 8min EMOM Odd: 10 Wall Balls 20/14 Even: 20 sec HS hold (scale=plank) -Stretch for OHS and C2B (coaches choice)- Metcon Metcon (5 Rounds for time) Skill: 5 Rounds: 250m Row (1:1 work/rest ratio) Metcon Metcon... Read More →
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11
JUL
2017

Wednesday 7-11-2017

CrossFit Owasso – CrossFit Warm-up Metcon (No Measure) Warm up: 8min EMOM Odd: 10 Wall Balls 20/14 Even: 20 sec HS hold (scale=plank) -Stretch for Thrusters and C2B (coaches choice)- Metcon Metcon (5 Rounds for time) Skill: 5 Rounds: 250m Row (1:1 work/rest ratio) Metcon... Read More →
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10
JUL
2017

Tuesday 7/11/17

CrossFit Owasso – CrossFit Warm-up Metcon (No Measure) Warm up: Row 500m 20 push ups (with varying hand placement, close, medium, wide) 20 sit ups 20 wall balls -stretch shoulders and chest for bench- Weightlifting Metcon (No Measure) Strength: Bench Press 3 Rounds • 5... Read More →
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09
JUL
2017

Monday 7-10-2017

CrossFit Owasso – CrossFit Warm-up Metcon (No Measure) Warm up: As a group Run 400m Lunge Down High Knees Back 10 Pull Ups 20 Push Ups 30 Air Squats -Stretch for Front Squat- Weightlifting Metcon (No Measure) Strength: Front Squat 6 sets of 3 @ 65-75% w/2 sec hold at... Read More →
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