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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27
APR
2017

Friday 4-28

CrossFit Owasso – CrossFit Olympic Lifting Metcon (No Measure) Every 90 seconds for 12 minutes (8 sets): 4-Stop Halting Clean Deadlift + 1 Hang Clean (Pause for two seconds at each of the following positions – 2″ off the floor, mid-patella, mid-thigh, “pockets” – then stand... Read More →
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26
APR
2017

Thursday 4-27

CrossFit Owasso – CrossFit Weightlifting Metcon (No Measure) Push Press 5×3 @ 11X1 Rest 2-3 minutes between sets Metcon Metcon (Calories) In teams of 3 15 min AMRAP: 20 Calories of Bike or Rowing 10 Dumbbell Push Press 40/30 As soon as the Bike/Rower is available, the... Read More →
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26
APR
2017

Thursday 4-27

CrossFit Owasso – CrossFit Weightlifting Metcon (No Measure) Push Press 5×3 @ 11X1 Rest 2-3 minutes between sets Metcon Metcon (Calories) In teams of 3 15 min AMRAP: 20 Calories of Bike or Rowing 10 Dumbbell Push Press 40/30 As soon as the Bike/Rower is available, the... Read More →
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25
APR
2017

Wednesday 4-26

CrossFit Owasso – CrossFit Weightlifting Metcon (No Measure) Dead Lift 4-4-4-4-4 (inc to 70%) Metcon Metcon (No Measure) Every 5 minutes, for 30 minutes (6 sets): Run 400 Meters 20 Russian Kettlebell Swings 53/35 40 Double-Unders Rx+: 25 KBS, 50 DU Read More →
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24
APR
2017

Tuesday 4-25

CrossFit Owasso – CrossFit Skill Metcon (No Measure) E3MO3M for 12 minutes: 20 Alternating Reverse Lunges with DB 8 Mixed-Grip Strict Pull Ups Metcon Metcon (Time) 5 RFT 15 Wall Ball 20/14 10 Toes to Bar 5 Burpees Read More →
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24
APR
2017

Tuesday 4-25

CrossFit Owasso – CrossFit Skill Metcon (No Measure) E3MO3M for 12 minutes: 20 Alternating Reverse Lunges with DB 8 Mixed-Grip Strict Pull Ups Metcon Metcon (Time) 5 RFT 15 Wall Ball 20/14 10 Toes to Bar 5 Burpees Read More →
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23
APR
2017

Monday 4-24

CrossFit Owasso – CrossFit Weightlifting Metcon (No Measure) Front Squat 3-2-1-3-2-1-3 65,75,80,85,90,95%, AHAP Rest 2 minutes between sets. Metcon Metcon (5 Rounds for reps) Five sets for max reps of: 30 seconds of Ring Dips Rest 30 seconds 30 seconds of Box Jumps... Read More →
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23
APR
2017

Monday 4-24

CrossFit Owasso – CrossFit Weightlifting Metcon (No Measure) Front Squat 3-2-1-3-2-1-3 65,75,80,85,90,95%, AHAP Rest 2 minutes between sets. Metcon Metcon (5 Rounds for reps) Five sets for max reps of: 30 seconds of Ring Dips Rest 30 seconds 30 seconds of Box Jumps... Read More →
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21
APR
2017

Saturday 4-22

CrossFit Owasso – CrossFit Sisson (AMRAP – Rounds) Complete as many rounds as possible in 20 minutes of: 15-ft rope climb, 1 ascent 5 burpees 200-meter run If you have a 20# vest or body armor, wear it.U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion,... Read More →
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