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321 N. Mustang Rd.
Mustang, OK 73064

(405) 323-0909

121024

Wednesday, 24 October 2012 00:00

Str:

Shoulder Press

3 x 6 @ 70% of 1RM

 

WOD:

18 min AMRAP:

15 box jumps, 24/20

12 push presses, 115/73

9 toes 2 bar

"Bradshaw"

Tuesday, 23 October 2012 00:00

"Do, or do not.  There is no try"

-Yoda

 

WOD:

Ten rounds for time:

3 handstand push ups

6 deadlifts, 225/135

12 pull ups

24 double unders

121022

Monday, 22 October 2012 00:00

"Other gyms use machines.  CrossFit BUILDS them."

-Unknown

 

Strength:

Back Squat

5-5-5 @ 75%

 

WOD:

1 min AMRAP of Jerks @ 185/120

-then(no break)-

100 burpees for time

*Perform 2 power cleans every minute on the minute after the 1st minute using jerk weight*

-then(no break)-

1 minute AMRAP of Jerks @ 185/120

*Score is total number of Jerks and total time for burpees*

121020

Saturday, 20 October 2012 00:00

Open Gym 8-11

 

Ten rounds, each for time of:

100 m sprint

rest 90 seconds

2010 Northwest Regional Event 1

Friday, 19 October 2012 00:00

5:30 pm class Oly Lift ONLY

Strength:

1a) 3 x max effort shoulder press @ 75% of 1RM

1b) 1 rope climb

 

WOD:

2010 Northwest Regional Event 1

Three rounds for time:

10 overhead squats, 135/83

50 double unders (150 singles)

121018

Thursday, 18 October 2012 00:00

"Be miserable.  Or motivate yourself.  What ever has to be done, it's always your choice."

-Wayne Dyer

 

WOD:
Five rounds for time:

200 m run

7 muscle ups (3 pull ups and 3 dips per 1 muscle up sub)

200 m run

7 handstand push ups

200 m run

30 second L-sit hold

200 m run

20 one legged squats (sub regular squats)

121017

Wednesday, 17 October 2012 00:00

Str:

20 mins to establish 1RM Snatch, or practice movement

 

WOD:

800 m run

75 wall ball shots, 20/14

800 m run

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