23
MAY
2017

Wednesday 5-24

CrossFit Owasso – CrossFit Weightlifting Squat Clean (Find 1 RM) Conditioning 500m Row (Time) Max Effort 500m Row Read More →
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23
MAY
2017

Wednesday 5-24

CrossFit Owasso – CrossFit Squat Clean (Find 1 RM) 500m Row (Time) Max Effort 500m Row Read More →
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22
MAY
2017

Tuesday 5-23

CrossFit Owasso – CrossFit Weightlifting Metcon (No Measure) Sumo Dead Lift 6×4 (Inc to ~60% DL 1RM) Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Read More →
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21
MAY
2017

Monday 5-22

CrossFit Owasso – CrossFit Skill Metcon (No Measure) Four sets of: 8 Front-Foot Elevated Split Squat (each leg) Rest 60 seconds 10/8 Ring Push-Ups Rest 60 seconds Metcon Metcon (Time) For time: Row 1000m 15 Power Cleans 155/105 150 Double Unders Rest 5 minutes Row 1000m 30... Read More →
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19
MAY
2017

Saturday 5-20

CrossFit Owasso – CrossFit Holbrook (10 Rounds for time) 10 Rounds each for time: 5 Thrusters, 115# 10 Pull-ups 100m Sprint Rest 1-MinuteIn honor of U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, was killed on July 29th, 2010To learn more about Holbrook click here Read More →
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18
MAY
2017

Friday 5-19

CrossFit Owasso – CrossFit Olympic Lifting Snatch Metcon Metcon (Time) Then, For Time: Snatch Speed Ladder Clear 5 weights (Squat Snatch on all) – 2 min time cap 3 Snatch @ 75/55 2 Snatch @ 95/65 1 Snatch @ 115/80 1 Snatch @ 135/95 1 Snatch @ 155/105 Rx+:... Read More →
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18
MAY
2017

Friday 5-19

CrossFit Owasso – CrossFit Olympic Lifting Snatch Metcon Metcon (Time) Then, For Time: Snatch Speed Ladder Clear 5 weights (Squat Snatch on all) 3 Snatch @ 75/55 2 Snatch @ 95/65 1 Snatch @ 115/80 1 Snatch @ 135/95 1 Snatch @ 155/105 Rx+: 95/65,115/75,135/95,155/105,185/125... Read More →
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17
MAY
2017

Thursday 5-18

CrossFit Owasso – CrossFit Skill Metcon (No Measure) 16 min EMOM 5 Russian Dips (only if achieved ring dips) 12 DB Box Step Ups 24/20 & 45/30 5 Ring Dip Balance (or Ring Dip negatives) :30 sec Chin to Rings L-Hold Metcon Metcon (Time) Buy in: Row 1000 Meters Five... Read More →
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17
MAY
2017

Thursday 5-18

CrossFit Owasso – CrossFit Skill Metcon (No Measure) 16 min EMOM 5 Russian Dips (only if achieved ring dips) DB Box Step Ups 24/20 & 45/30 5 Ring Dip Balance (or Ring Dip negatives) :30 sec Chin to Rings L-Hold Metcon Metcon (Time) Buy in: Row 1000 Meters Five rounds... Read More →
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16
MAY
2017

Wednesday 5-17

CrossFit Owasso – CrossFit Skill Metcon (No Measure) E3MO3M for 15 minutes (5 sets): Shoulder Press 8-8-7-6-6 55,60,65,70,75% Metcon Metcon (AMRAP – Rounds and Reps) 8 min AMRAP 10 Air Squats 10 OHS 95/65 5 Burpees Rx+: 135/95 Rest 4 min Metcon (AMRAP –... Read More →
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