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321 N. Mustang Rd.
Mustang, OK 73064

(405) 323-0909

20170508

Monday, 08 May 2017 00:00

Strength:
Squat Clean: 5-4-3-2-1 at 75%, 80%, 85%, 90%, 95%.

WOD:
CrossFit Open 12.1
Complete as many reps as possible in 7 minutes of:
Burpees with a 6” target
*Run in two heats per class

20170505

Friday, 05 May 2017 00:00

Strength:
Max weighted pull-up 
*warm up and then make 7 to 10 attempts increasing weight every time

WOD:

Every minute on the minute for 15 minutes complete
On the first minute: one Power Clean (135/95)
On the second minute: two Power Cleans (135/95)
On the third minute: three Power Cleans....
*Continue as long as you are able. If you fail, start over at one power clean in the next minute, two the following minute, three...etc. until the clock stops.


20170504

Thursday, 04 May 2017 00:00

Strength:
Power Snatch 5-4-3-2-1 at 75%, 80%, 85%, 90%, 95%. 


WOD:
Complete as many rounds as possible in 20 minutes of:
100m Run
10m Handstand Walk (33 feet)
10 Air Squats
10 Toes to Bar
*Scale handstand walk to 10 shoulder/elbow/wrist taps
Scale toes to bar to knees to elbows or sit ups

20170503

Wednesday, 03 May 2017 00:00

Skill:
Knees to elbows or Toes to bar

WOD:
5 Rounds for Time
40 Double Unders
30 Kettlebell Swings (55/35)
20 Box Jumps (24/20)
10 Pull-Ups
*Time cap, 35 minutes 

20170502

Tuesday, 02 May 2017 00:00

Strength:
Front Squat 5-4-3-2-1 at 75%, 80%, 85%, 90%, 95%. 


WOD:
"Diane"
21-15-9
Deadlift (225/153)
Handstand Push-Ups

20170501

Monday, 01 May 2017 00:00

Strength:
Thruster 5-4-3-2-1 at 75%, 80%, 85%, 90%, 95%. 


WOD:
"Griff"

For Time:
800m Run
400m Run Backwards
800m Run
400m Run Backwards

20170428

Friday, 28 April 2017 00:00

Strength:
Power Clean 5-4-3-2-1 at 75%, 80%, 85%, 90%, 95%. 

WOD:
"Angie"

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats

WOD Calendar

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