Category Archives: CrossFit

Warm up # 7 1. 10 minutes to find max distance long jump 2. For time: 30 Handstand push-ups 40 Pull-ups 50 Kettlebell swings @ 1.5 pood 60 Sit-ups 70 Burpees

Warm up # 1 1. Overhead squat: 3,3,3,3,3 2. 3 two minute intervals for max rounds of: Heavy push press x 5  Weighted pullup x 5 Rest one minute between rounds Rest an additional minute after the 3rd round and then do: 3 one minute intervals for max rounds of : Jerks at the same weight as theContinue reading “WOD Monday January 28th”

This weekend we have 15 people competing in the “Fittest in OK” CrossFit competition! Everyone is invited to come up and support! Warm up of your choice 1. Max calorie row in 5 minutes 2. For Time: 100 Overhead lunges @ 95lbs / 63lbs Every time you drop the bar you will complete wall climbs. The firstContinue reading “WOD Friday January 25th”

This weekend we have 15 people competing in the “Fittest in OK” CrossFit competition! Everyone is invited to come up and support! Warm up #22 1. Push Press: Find 1 rep max 2. For time: 10 Rope climbs 20 Kettelbell snatches @ 1.5 pood 30 Box jumps @ 24″ 40 Sumo deadlift high-pulls @ 1.5 poodContinue reading “WOD Thursday January 24th”

Warm up # 23 1.  Strict pullups every minute on the minute for as long as possible adding 1 rep each minute. 2.  4 rounds for time of:  400 meter run Bodyweight clean and jerk x 5  

Warm up # 12 1. Snatch Balance or Heaving Snatch Balance: 5,5,5,5,5 2. 4 Rounds for time of: 12 Toes to bar 12 Pistols (6 each leg) 12 Wallballs 12 Jumping air squats (air squat with a hop at the top)  

Warm up #8 “MLK”  For time: 12, 9 ,6, 3 1.5 Bodyweight deadlift Muscle ups 3/4 Bodyweight overhead squats Handstand pushups  

Warm up of your choice 1. Turkish get up: 1 rep every minute on the minute for 12 minutes, alternate arms each minute 2. 3 Rounds for time of 115 lb Thruster x 10 250 Meter row

Warm up # 2 1. For time: 100 Double unders 100 Situps Partition as needed 2. For time: 75/53 lb Snatch x 10 30″ Box jump x 2 95/63 lb Snatch x 8 30″ Box jump x 4 115/73 lb Snatch x 6 30″ Box jump x 6 135/83 lb Snatch x 4 30″ Box jumpContinue reading “WOD Thursday January 17th”

Girls Night is tonight at 6:30. Do WOD. Dinner at Las Margaritas. Watch Gangster Squad. All ladies are invited. Warm up #4 1. Strict press: 3, 3, 3, 3, 3 2. “Cindy” As many rounds as possible in 20 minutes of: 5 Pull-ups 10 Push-ups 15 Air Squats