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Mustang, OK 73064

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20171020

Friday, 20 October 2017 00:00

Skill:
15 minutes of Double-under practice

WOD:
“CrossFit Gymnastics Total”


3 Attempts for Max Reps of:

A. Max Reps Strict Muscle-ups
B. Max Reps Strict Handstand Push-ups
C. Max Time L-Sit Hold

*Scale each movement individually as follows:
A. Max Reps Strict Pull-ups
B. Max Reps Strict Push-ups
C. Max Time Bent Knee Hold

20171019

Thursday, 19 October 2017 00:00

WOD:
“Death by….”


Even minutes:
2 Kettlebell Swings (53/35)


Odd minutes:
5 Double-unders


Increase by 2 Kettlebell Swings every even minute and 5 Double-unders every odd minute.

Example:
Minute 0-1…2 Kettlebell Swings
Minute 1-2…5 Double-unders
Minute 2-3…4 Kettlebell Swings
Minute 3-4…10 Double-unders
Minute 4-5…6 Kettlebell Swings
Minute 5-6…15 Double-unders

Continue as long as you are able for 24 minutes. If you fail before the 24 minutes, start over from the beginning until time cap.

20171018

Wednesday, 18 October 2017 00:00

Skill:
Handstand Walk Progression


WOD:
15-12-9


Front Squat + Thruster (95/63)
Calorie Row
Burpees Over the Bar

This is meant to be a sprint.
*15 minute time cap

20171017

Tuesday, 17 October 2017 00:00

WOD:
4 Rounds for Time:

400m Run
50 Air Squats

*20 minute time cap

20171016

Monday, 16 October 2017 00:00

“Angela”

For Time:
48 Burpees


Then 3 Rounds of:
10 Pull-ups
16 Thrusters (95/65)
16 Deadlifts (155/105)
600m Run

Then:
48 Sit-ups

https://wodwell.com/wod/angela/

Scale Pull-ups as necessary to complete the WOD.

*Feel free to wear pink

20171013

Friday, 13 October 2017 00:00

Strength:
Power Snatch 5-4-3-2-1 at 80%, 82%, 85%, 90%, 95%


WOD:
3 Rounds for Time of:


50 Calorie Row/Assault Bike
100 Double-Unders

*30 minute time cap

Scale double-unders to penguin taps, working specifically on double taps while in the air.

20101012

Thursday, 12 October 2017 00:00

Strength:
Front Squat 5-3-2-2-1-1-1-1 for a 1RM


WOD:
3 Rounds for time


One Round is:
5 Sets of :
3 Power Cleans + 3 Front Squats + 3 Shoulder-to-Overhead (135/95)
After 5 Sets Completed 15 Strict Handstand Push-Ups.

Feel free to use the third front squat momentum to hit the first shoulder-to-overhead.
*30 min time cap

Scale 1: Weight (95/65) and wherever you are from the previous day’s handstand push-up work.

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