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321 N. Mustang Rd.
Mustang, OK 73064

(405) 323-0909

120811

Saturday, 11 August 2012 00:00

"I am in earnest;

I will not equivocate;

I will not excuse;

I will not retreat a single inch;

and I will be heard"

-William Lloyd Garrison

 

OPEN GYM 8-11

 

WOD:

Five rounds for time:

400 m run

5 overhead squats (as heavy as possible)

 

AT HOME WOD:

Four rounds for time:

10 handstand push ups

10 lunges

1 mile run

120810

Friday, 10 August 2012 00:00

"Whatever is worth doing, is worth doing well"

-Unknown

 

Str: (a.m. classes only)

Power Cleans

5-5-5 (light, technique)

 

Oly:

Clean & Jerk

 

WOD:

16 min AMRAP:

5 handstand push ups

5 knees 2 elbows

5 clean & jerks, 155/93

100 m sprint

120809

Thursday, 09 August 2012 00:00

"Far better is it to dare mighty things, to win glorious triumphs, even though checkered by failure...than to rank with those poor spirits who neither enjoy nor suffer much, because they live in a gray twilight that knows not victory nor defeat."

-Theodore Roosevelt

 

Str:

Overhead Squat

3-3-3-3-3

 

WOD:

21-15-9

Deadlift, 315/153

Box jumps, 24/20

120808

Wednesday, 08 August 2012 00:00

"You have to wonder some times what you are doing out there.  Over the years, I have given myself a thousand reasons to keep running, but it always comes back to where it started.  It comes to self-satisfaction and a sense of achievement."

-Unknown

 

Str:

Deadlift

5-5-5

 

WOD:
18 min AMRAP:

5 clapping push ups

5 ab mat sit ups

5 kettlebell swings, 2.0/1.5

200 m run

120807

Tuesday, 07 August 2012 00:00


"I'll put you through hell.  But in the end, we'll be champions"

-Bear Bryant

NEW MON-FRI 4:30 P.M. CLASS

 

Strength:

10 minutes of pull up work.  Work on a harder level.  If you kip, go strict.  If you band, go lighter band or work on kip.  If you ring row, work on band.

 

WOD:

CrossFit Masters Chipper

10 Handstand Push Ups

20 wall ball shots, 20/14

30 toes 2 bar

40 Power cleans, 135/83

50 burpees

120806

Monday, 06 August 2012 00:00

"Never quit.  It is the easiest cop-out in the world.  Set a goal, and don't quit until you attain it.  when you do attain it, set another goal, and don't quit until you reach it.  Never quit."

 

NEW MON-FRI 4:30 P.M. CLASS BEGINS TODAY

Str:

Snatch Balance

3-3-3-3

 

WOD:
Four rounds for time:

Victory lap

20 burpee pull ups

Rest 2 minutes between rounds.  This is meant to be an all out effort each round.  Use the rest period wisely.  Limit rest during the rounds.

120804

Saturday, 04 August 2012 00:00

OPEN GYM HAS BEEN SHORTENED TODAY TO 8:00-9:30 SO WE CAN GO SUPPORT OUR ATHLETES COMPETING IN THE OKC CLASSIC AT THE COX CONVENTION CENTER

 

"Somebody may beat me, but they are going to have to bleed to do it."

 

WOD:

15 min AMRAP:

25 med-ball cleans into a wall ball shot, 20/14

20 alternating one arem dumbbell snatch, 45/30

15 ring dips

 

AT HOME WOD:

Three rounds:

200 m run

25 burpees

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