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Mustang, OK 73064

(405) 323-0909

20180223

Friday, 23 February 2018 00:00

OPEN WOD 18.1

20 Minute AMRAP

8 Toes-to-Bar
10 (5 Each Arm) DB Hang Clean & Jerk (50/35)
Calorie Row (14/12)

https://games.crossfit.com/workouts/open/2018

No skill or strength. Crush the WOD.

OR

Individual WOD

“Popping Cindy”
20 Minute AMRAP

5 Jumping Pull-Ups
10 Clapping Push-Ups
15 Jumping Air Squats

20180222

Thursday, 22 February 2018 00:00

F5 will be open for 4:30pm, 5:30pm & 6:30pm classes today!

20180221

Wednesday, 21 February 2018 00:00

Strength: 5 x 3 superset (Heavy)

A. Single Arm DB/KB Bench press
B. Bent over Row*
Choose a weight you can safely use for A and B to work through each movement before resting approximately 60 seconds between sets.  

WOD:
Three Rounds for Time

30 Double-Unders
15 Double Kettlebell Thrusters (35/53)
10 Toes-to-Bar
Cashout: 50 Burpees

Scaling:
30 Double-Under attempts

15 Double Kettlebell Thrusters (24/35)
10 Knees-to-Elbow or Knee Raises
Cashout: 50 Burpees

20 Minute Time Cap

IF SCHOOLS ARE CLOSED DUE TO INCLEMENT WEATHER, F5 WILL BE CLOSED, AS WELL.

20180220

Tuesday, 20 February 2018 00:00

Strength: Back Squat 5-4-3-2-1 at 80%, 82%, 85%, 90%, 95%
Attempt a new 1RM if there is time.

WOD:
30 Calorie Row

3 Rope Climbs
20 Calorie Row
2 Rope Climbs
10 Calorie Row
1 Rope Climb
10 Handstand Push-Ups

15 Minute Time Cap

Scale:
30 Calorie Row

12 Knees-to-Elbows
9 Pull-Ups
20 Calorie Row
8 Knees-to-Elbows
6 Pull-ups
10 Calorie Row
4 Knees-to-Elbows
3 Pull-ups
10 Scaled Handstand Push-Ups

20180219

Monday, 19 February 2018 00:00

Skill: 15 minutes to find a max height Box Jump.

WOD:
AMRAP 20 Minutes


Using a Dumbbell or Kettlebell:

10 Snatch, Left (50 or 53/35)
10 Overhead Squat, Left (50 or 53/35)
10 Snatch, Right (50 or 53/35)
10 Overhead Squat, Right( 50 or 53/35)

Scale 1:
10 Clean and Jerk, Left

10 Overhead Squat, Left
10 Clean and Jerk, Right
10 Overhead Squat, Right

Scale 2:
35/24 lb KB or 35/25 lb DB for either the Snatch or Clean & Jerk.

20180216

Friday, 16 February 2018 00:00

Strength: Strict Press 5-4-3-2-1 at 80%, 82%, 85%, 90%, 95%
Attempt a new 1RM if there is time.

WOD:
For Time and Score:


Teams of 2

3 Minutes of Rowing (Meters)
3 Minutes of Double-Unders
3 Minutes Assault Bike (calories)
Run 600m together

Partners switch every minute. Start with whatever station is available.

Score = Total meters + total DU’s + Total Calories on the Assault Bike.

20180215

Thursday, 15 February 2018 00:00

Strength: 20 minutes to find 1RM weighted Pull-Up and complete the following:

5-4-3-2-1 reps at 60%, 65%, 70%, 75%, 80% of your 1RM weighted Pull-Up.*

*If you don’t have Pull-Ups yet, now is a time to lower the band size or height on the rig and complete the above rep scheme.

WOD:
3 Rounds for Time of:
10 Squat Snatches (155/103)
20 Burpees

Scale 1:
3 Rounds for Time of:

10 Squat Snatches (95/65)
20 Burpees

Scale 2:
3 Rounds for Time of:

10 Hang Squat Snatches (155/103)
20 Burpees

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