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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08
JUN
2017

Friday 6-9

CrossFit Owasso – CrossFit Skill Metcon (Time) Skill: HSPU kipping practice Then, For time 1,2,3,4,5,6,7,8,7,6,5,4,3,2,1 HSPU *each set must be unbroken (score stops where you miss unbroken) Metcon Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 5 Burpees 10 Hang Power... Read More →
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07
JUN
2017

Thursday 6-8

CrossFit Owasso – CrossFit Weightlifting Metcon (No Measure) Bench Press 6×4 (63,65,68,70,73,75%) rest 3 min between Warm up sets: 3×5 (50,55,60%) Metcon Metcon (Time) Run 1200 Meters 40 Alternating Dumbbell Snatches 45/30 40 Toes to Bar Run 800 Meters 20... Read More →
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07
JUN
2017

Thursday 6-8

CrossFit Owasso – CrossFit Weightlifting Metcon (No Measure) Bench Press 6×4 (63,65,68,70,73,75%) rest 3 min between Warm up sets: 3×5 (50,55,60%) Metcon Metcon (Time) Run 1200 Meters 40 Alternating Dumbbell Snatches 53/35 40 Toes to Bar Run 800 Meters 20... Read More →
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06
JUN
2017

Wednesday 6-7

CrossFit Owasso – CrossFit Olympic Lifting Push Jerk (Find 1RM) Split Jerk (Find 1RM) Metcon 800m Run (Time) Max Effort 800m Run Read More →
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