19
JUN
2017

Tuesday 6-20

CrossFit Owasso – CrossFit Skill Metcon (No Measure) EMOM x 12 1 – 6 Front foot elevated split squat with DB 2 – 6-10 Strict HSPU or L Seated DB Press HS walk practice in remaining time 3 – 6-10 Chin ups or reverse grip ring rows 4 – 15 Reverse snow angels Metcon Metcon... Read More →
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18
JUN
2017

Monday 6-19

CrossFit Owasso – CrossFit Weightlifting Front Squat (5-4-3-2-1-1-1) Metcon Metcon (AMRAP – Rounds and Reps) 7 min AMRAP 7 Deadlifts 115/75 7 Front Squats 115/75 7 Pull ups RX+ 155/105 Read More →
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16
JUN
2017

Saturday 6-17

CrossFit Owasso – CrossFit Join us on at Baja Jacks on Saturday from 9-11am for a Breakfast Fundraiser to help purchase life saving devices and training to gyms in our area! Forrest (Time) 3 rounds for time: 20 L-pull-ups 30 Toes to bar 40 Burpees Run 800 metersIn honor of... Read More →
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15
JUN
2017

Friday 6-16

CrossFit Owasso – CrossFit Join us on at Baja Jacks on Saturday from 9-11am for a Breakfast Fundraiser to help purchase life saving devices and training to gyms in our area! Weightlifting Metcon (No Measure) EMOM x 10 Snatch x 2 reps (increase each round) Metcon Metcon... Read More →
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14
JUN
2017

Thursday 6-15

CrossFit Owasso – CrossFit Join us on at Baja Jacks on Saturday from 9-11am for a Breakfast Fundraiser to help purchase life saving devices and training to gyms in our area! Weightlifting Metcon (No Measure) Deadlift: warm up sets 3×5 @ 50-60-70% 10×3 speed... Read More →
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14
JUN
2017

Thursday 6-15

CrossFit Owasso – CrossFit Join us on at Baja Jacks on Saturday from 9-11am for a Breakfast Fundraiser to help purchase life saving devices and training to gyms in our area! Weightlifting Metcon (No Measure) Deadlift: warm up sets 3×5 @ 50-60-70% 10×3 speed... Read More →
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13
JUN
2017

Wednesday 6-14

CrossFit Owasso – CrossFit Skill Metcon (No Measure) EMOM x 10 Odd: Pistol work or 8-12 pistols Even: Muscle up work or 2-5 Muscle ups Metcon Metcon (Time) For time: 100 DU 10 Muscle Ups 80 DU 20 C2B 60 DU 40 Pull ups Read More →
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12
JUN
2017

Tuesday 6-13

CrossFit Owasso – CrossFit Conditioning Metcon (No Measure) EMOM x 15 1-10 KB SDLHP 53/35 2-12/8 cal row 3-1 Round of Cindy Metcon Metcon (Time) 21-15-9 Ring dips MB sit ups (20/14) MB Burpees (20/14) Read More →
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11
JUN
2017

Monday 6-12

CrossFit Owasso – CrossFit Weightlifting Metcon (No Measure) Back squats (tempo) 3×5 @ 42×1 Increasing 65-75% (4sec decent, 2 sec pause at bottom, drive up, 1 sec pause at top) Metcon Metcon (Time) 10-8-6-4-2 Clusters 95/65 100-200-300-400m Run RX+ 135/85 Read More →
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09
JUN
2017

Saturday 6-10

CrossFit Owasso – CrossFit Metcon (Time) “Beach Muscles” In teams of two, with only one partner working at a time, complete the following for time: 1600 Meter Relay Run (alternating 400 meters) immediately followed by… 20 rounds (partners alternating full rounds) of… 4... Read More →
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