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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31
MAY
2017

Thursday 6-1

CrossFit Owasso – CrossFit Weightlifting Deadlift (Find 3RM) Metcon Max Double-Unders (AMRAP – Reps) Max set of Unbroken Double-Unders Read More →
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30
MAY
2017

Wednesday 5-31

CrossFit Owasso – CrossFit Olympic Lifting Metcon (No Measure) Snatch Every :90 sec for 12 min (8 rounds) 1 High Hang Snatch + 1 Low Hang Snatch + 1 Snatch + 1 OHS (Increasing to 78% 1RM Snatch) Metcon Metcon (Time) 10-8-6-4-2 Front Squat 135/95 T2B Box Jump Overs 24/20... Read More →
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30
MAY
2017

BC 5/31

CrossFit Owasso – CrossFit Metcon (No Measure) WOD On a continuous clock 0-4 min (rest 4-5) 400 meter run with remaining time complete max reps of: ttb 5-9 min (rest 9-10) 400 meter row With remaining time complete max reps of: Power cleans 10-14 min .5 mile AB With... Read More →
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29
MAY
2017

Tuesday 5-30

CrossFit Owasso – CrossFit Metcon (No Measure) 18 min EMOM Min 1 – 6 Good Mornings @ 3011 Min 2 – 20 Supine Hamstring Curls with Medicine Ball @ 11X0 Min 3 – 20 Banded Hip Bridges Metcon (3 Rounds for reps) 3 min AMRAP 8 MB Sit Ups 20/14 7 Thrusters 75/55 Rest 2 min 3 min... Read More →
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