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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05
JUN
2017

Tuesday 6-6

CrossFit Owasso – CrossFit Conditioning Metcon (Time) 4 Rounds for time 125m Row 20 Double Unders 15 KB Swings 53/35 Metcon Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 7 Dead Lift 225/155 14 Cal Row/AirDyne 21 Wall Balls 20/14 Rx+: 275/195 Scaled: 185/125, 16/... Read More →
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04
JUN
2017

Monday 6-5

CrossFit Owasso – CrossFit Weightlifting Metcon (No Measure) Front Squat 5×5 (60,65,68,70,73%) rest 3 min between Warm up sets: 3×6 (45,50,55%) Metcon Metcon (Time) 10 Rounds for time 6 Box Jumps 30/24 1 Clean + 1 Lunge (R) + 1 Lunge (L) + 1 S2O 95/65 Rx+:... Read More →
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02
JUN
2017

Saturday 6-3

CrossFit Owasso – CrossFit Gymnastics Metcon (No Measure) Muscle Up Practice Metcon Metcon (Time) For Time: (20 min Time Cap) 1st Pair: 20/15-cal. Assault AirBike (each) 50 synchro wall-ball shots 20 synchro bar muscle-ups (scale to C2B or Std Pull Ups) 20/15-cal. row Then,... Read More →
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02
JUN
2017

BC 6/3

CrossFit Owasso – CrossFit Metcon (Time) WOD 100 Double unders Then 4 rft 15 Wall balls 7 Bar muscle ups or jumping muscle ups Read More →
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01
JUN
2017

Friday 6-2

CrossFit Owasso – CrossFit Weightlifting Metcon (No Measure) Every 90 seconds x 6 Back Squat x 2 reps @ 75-85% Then, One set of: Back Squat x 8 reps @ 50-60% Metcon Metcon (AMRAP – Rounds and Reps) 16 min AMRAP 200m Run 8 Single Arm OHS (R) 45/35 8 Single Arm... Read More →
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01
JUN
2017

Friday 6-2

CrossFit Owasso – CrossFit Weightlifting Metcon (No Measure) Every 90 seconds x 6 Back Squat x 2 reps @ 75-85% Then, One set of: Back Squat x 8 reps @ 50-60% Metcon Metcon (AMRAP – Rounds and Reps) 16 min AMRAP 200m Run 8 Single Arm OHS (R) 45/35 8 Single Arm... Read More →
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