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321 N. Mustang Rd.
Mustang, OK 73064

(405) 323-0909

20170627

Tuesday, 27 June 2017 00:00

Strength:  
Push Jerk  5-4-3-2-1 at 80%, 82%, 85%, 90%, 95%

WOD:
Every minute on the minute for 10 minutes, complete:
1 Squat clean @ 90% 1RM
25 Double Unders

20170626

Monday, 26 June 2017 00:00

Skill:
Sumo Deadlift High Pulls


WOD:
"Randy"
75 Power Snatch (75/53

20170623

Friday, 23 June 2017 00:00

Strength:  
Power Snatch  5-4-3-2-1 at 80%, 82%, 85%, 90%, 95%
 
WOD:
3 Rounds for Time of:
500m Row
400m Run
50 Double Unders
Rest 1 minute

20170622

Thursday, 22 June 2017 00:00

Skill:
Handstand Push-Up, Pull-ups, or Knees to Elbows

WOD:

"The Seven"
Seven rounds for time of:
7 Handstand push-ups
7 Thrusters (135/95)
7 Knees to Elbows
7 Deadlifts (245/180)
7 Burpees
7 Kettlebell swings (70/55)
7 Pull-ups


https://www.crossfit.com/workout/2010/05/30#/comments

20170621

Wednesday, 21 June 2017 00:00

Strength:  
Deadlift 5-5-5-5-5
-use 50-60% of your 1 RM and focus primarily on driving through heels and hamstrings. No back rounding! Pull shoulders back!

WOD:
With an 8 minute running clock, complete:
50 Wall Ball Shots
75 Sit-ups
Row Max Distance
*Record distance on rower

20170620

Tuesday, 20 June 2017 00:00

Strength:  
Push Jerk 1 RM

WOD:
For Time:
10 Squat Snatch (70%)
50 Double Unders
8 Squat Snatch
40 Double Unders
6 Squat Snatch
30 Double Unders
4 Squat Snatch
20 Double Unders
2 Squat Snatch
10 Double Unders
*15 min time cap

20170619

Monday, 19 June 2017 00:00

Strength:  
Front Squat  5-4-3-2-1 at 80%, 82%, 85%, 90%, 95%

WOD:
"Cindy"
Complete as many rounds in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats
**OR**
"Mary"
Complete as many rounds in 20 minutes of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

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