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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29
MAY
2017

Monday 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 – 25 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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28
MAY
2017

Monday 5-29

CrossFit Owasso – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To... Read More →
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26
MAY
2017

Saturday 5-27

CrossFit Owasso – CrossFit Gymnastics Metcon (No Measure) HS Walk practice Challenge: Walk 10’x10’ square Walk 10’ / HSPU (onto 2 abmats) / Walk 10’ / HSPU (onto 1 abmat) / Walk 10’ / HSPU (to ground) Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball... Read More →
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25
MAY
2017

Friday 5-26

CrossFit Owasso – CrossFit Skill Metcon (No Measure) 15 min EMOM Minute 1 – 30 Double-Unders Minute 2 – 6 Strict L-Seated Ring Pull-Ups Minute 3 – 12 Shoulder Touches Metcon Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# Read More →
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24
MAY
2017

Thursday 5-25

CrossFit Owasso – CrossFit Conditioning Mile Interval Run (Time) Mile Interval Run 400-200-400-200-400 *Rest 1 min between each round Olympic Lifting Metcon (No Measure) Jerks 9 min EMOM 6 Tall Jerks 45/35 2 From Rack (60-70%) 2 From Blocks (70-80%) Metcon Metcon... Read More →
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24
MAY
2017

Thursday 5-25

CrossFit Owasso – CrossFit Conditioning Mile Interval Run (Time) Mile Interval Run 400-200-400-200-400 *Rest 1 min between each round Olympic Lifting Metcon (No Measure) Jerks 12 min EMOM 6 Tall Jerks 45/35 2 From Rack (60-70%) 2 From Blocks (70-80%) Metcon Metcon... Read More →
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