07
MAY
2017

Kids 5-8

CrossFit Owasso – Kids (6-10) Metcon (No Measure) London Bridge: Duck walk under bridge Squat hold Metcon (No Measure) 3 rounds 5m hops 5m backward bear crawl 5m bunny hops 5m skips Metcon (No Measure) AMRAP (in a given time) 5 squats 5 stink bug to plank 5m log roll Metcon... Read More →
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04
MAY
2017

Friday 5-5

CrossFit Owasso – CrossFit Happy Cinco de Mayo!! Skill Metcon (No Measure) EMOM 16: Evens: 100m Farmer Carry 53-35 Odds: 2-5 Tire Flips (depending on tire weight) Metcon Metcon (AMRAP – Rounds and Reps) “Angry Carl” 20 MIN 5 Box jumps 24/20 5 HSPU 5 Power Cleans... Read More →
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04
MAY
2017

Friday – 5-5

EMOM 16: Evens: 100m Farmer Carry 53-35 Odds: 2-5 Tire Flips (depending on tire weight)   WOD: “Angry Carlos” 20 MIN 5 Box jumps 24/20 5 HSPU 5 Power Cleans 115/75 5 Single Arm Thrusters (R) 40/25 5 Single Arm thrusters (L) 40/25   RX+ 30/24, 4/2” deficit, 155/105,... Read More →
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03
MAY
2017

Thursday 5-4

CrossFit Owasso – CrossFit Gymnastics Metcon (No Measure) Pull up/MU work from clinic drills (15-20 min) Metcon Metcon (Time) 21-15-9 Front rack Lunges 95/65 Russian KBS 18-12-6 Push press 95/65 Pistols 12-9-6 OHS 95/65 Ring Dips Read More →
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02
MAY
2017

Wednesday 5-3

CrossFit Owasso – CrossFit Olympic Lifting Metcon (No Measure) E3MO3M for 18 minutes (6 sets): Halting Snatch Deadlift + Hang Snatch + Snatch (pause for 2 seconds above the knee on halting, then stand it up, then back down to the same position and hold for 1 full second... Read More →
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01
MAY
2017

Tuesday – 5-2

CrossFit Owasso – CrossFit “I was on Season 4 of Extreme Weight Loss on ABC. I was one of 16 participants on that season. We lost over 2,000 pounds in a year. During our year of extreme working out, most of us were working with CrossFit trainers. We decided we would... Read More →
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30
APR
2017

Kid 5-1

CrossFit Owasso – Kids (6-10) Metcon (No Measure) Jack in the box drill Metcon (No Measure) Warm up: Freeze game Metcon (No Measure) AMRAP 3 squats 5m crab walk 3 tuck jumps 5m bear crawl Metcon (No Measure) GAME!! Read More →
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30
APR
2017

Monday 5-1

CrossFit Owasso – CrossFit Weightlifting Metcon (No Measure) Every 3 minutes for 15 min (5 sets) 6-4-2-2-1 65-75-85-90-95% followed by, 1 set of max rep at 75% Metcon Metcon (Time) 21-18-15 SDLHP 95/65 Burpees *500m row after each round Rx+: 115/75 Read More →
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28
APR
2017

Saturday 4-29

CrossFit Owasso – CrossFit Skill Metcon (No Measure) 12 min EMOM odd: :45 sec Double Unders even: 3 Pull Ups + 2 C2B Pull Ups + 1 Bar Muscle Up (unbroken) Metcon Metcon (3 Rounds for reps) WOD “Murph” prep: Objective is pacing… don’t jump out of the gates to quickly 5 min... Read More →
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28
APR
2017

Saturday 4-29

CrossFit Owasso – CrossFit Skill Metcon (No Measure) 12 min EMOM odd: :45 sec Double Unders even: 3 Pull Ups + 2 C2B Pull Ups + 1 Bar Muscle Up (unbroken) Metcon Metcon (2 Rounds for reps) WOD “Murph” prep: Objective is pacing… don’t jump out of the gates to quickly 5 min... Read More →
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