Category Archives: Workout of the Day

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

Warm up # 15 1. 25 minutes to work on jerk technique: work up to a decent weight, fucus mainly on making every rep perfect. 2. As many rounds as possible in 10 minutes of: 6′ / 4′ Broad jumps Deadlifts @ bodyweight Start at 1 of each and keep adding 1 rep to each movementContinue reading “WOD Tuesday January 15th”

Warm up:  2 rounds – Air squat x 15 / Russian swings x 15 1. Front Squat: 5,5,5,5,5 2. 3 rounds for time of: 10 Muscle ups 135 lb barbell lunge x 10 each leg