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Mustang, OK 73064

(405) 323-0909

20171128

Tuesday, 28 November 2017 00:00

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

WOD:
5 Rounds for Time:

Run 400m
Max Push-ups

Or

2 Person Partner *
10 Rounds for Time:
Run 200m
Max Push-ups

*One person runs while the other does push ups.

Deduct total Push-ups from time. 1 Push-up = 1 second. (Either WOD)

Use CrossFit Games standards for Push-ups.

Time cap 20 minutes.

Rx+: Both partners and individuals grab a sandbag or 25lb plate, and don’t let it touch the ground.

20171127

Monday, 27 November 2017 00:00

Strength: Back Squat
1 x 4 at 60%
1 x 4 at 70%
3 x 4 at 80%

WOD:
15-12-9 Reps for Time of:
Power Cleans (135/95)
Thrusters (135/95)

Scaling:
Power Cleans (95/63)
Thrusters (95/63)

15 minute time cap.

20171124

Friday, 24 November 2017 00:00

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

WOD:
For Max Meters


On the minute for 6 minutes
Row 40 seconds
Rest 20 seconds

-Rest 1 minute-

On the minute for 4 minutes
Row 40 seconds
Rest 20 seconds

-Rest 1 minute-

On the minute for 2 minutes
Row 40 seconds
Rest 20 seconds

20171122

Wednesday, 22 November 2017 00:00

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

WOD:
Three Rounds for Time

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

Scaling:
30 Double-under attempts

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

20 minute time cap.

20171121

Tuesday, 21 November 2017 00:00

Strength: 5x5 Dumbbell/Kettlebell Press at 25% of your 1RM barbell Press.
(Use two Dumbbells at this weight.)

WOD:
Run 400m

30 Headcutters (70/53)
Run 400m
30 American Kettlebell Swings (70/53)
Run 400m
30 Russian Kettlebell Swings (70/53)
Run 400m

Scaling: (53/35) and Run 200m

20 minute time cap.

20171120

Monday, 20 November 2017 00:00

Strength: Overhead Squat 5-3-2-2-1-1-1-1 for a 1RM
 
WOD:
15 Minute AMRAP
Handstand Walk 12 Feet or Bear Crawl 36 Feet
15 Air Squats

If you fall, restart at the point of contact furthest from the finish.

Scaling for Handstand Walk:
1.Using the wall to assist you, walk sideways on your hands for 10 total steps, alternate left and right.

2. Elevate your feet on a box or coach and walk on your hands left or right.
3. Perform shoulder taps with your feet on the wall or elevated on a box.

20171117

Friday, 17 November 2017 00:00

Skill: “Frenchies”
3x5

WOD:
For Time:
21 Turkish Get-Ups, Right Arm (35/24)

50 Kettlebell Swings (35/24)
21 Overhead Squats, Left Arm (35/24)
50 Kettlebell Swings (35/24)
21 Overhead Squats, Right Arm (35/24)
50 Kettlebell Swings (35/24)
21 Turkish Get-Ups, Left Arm (35/24)
With a single Kettlebell 
Scale:
21 Kettlebell Sit-ups

50 Kettlebell Swings
21 Front Rack Squats, Left Arm
50 Kettlebell Swings
21 Front Rack Squats, Right Arm
50 Kettlebell Swings
21 Kettlebell Sit-ups

With a single Kettlebell (24/16)

30 minute time cap



WOD Calendar

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