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Mustang, OK 73064

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20171027

Friday, 27 October 2017 00:00

Skill:
15 minutes Double-under practice.  (Use this as your warm-up, then buy in with the barbell at this time before each lift.)

WOD:
Crossfit Total


Back Squat, 1RM
Shoulder Press, 1RM
Deadlift, 1RM

From Mark Rippetoe:
Here are some basic precautions that need to be followed for safety:
1.  Don’t be stupid.  Don’t total if you’re injured to the extent that a total will aggravate the problem.  This will cost you in at least training time and possibly time off work if you’re ultra-stupid.
2.  Don’t be greedy.  Learn to recognize the difference between greed and ambition, and be merely ambitious.
3.  Don’t be pig-headed.  If your first attempt tells you that you need to lower your second, do so, without a misplaced sense of diminished self-worth.  It’s a test, and it’s designed to measure what’s there, not create something that’s not.  That’s what training is for.

20171026

Thursday, 26 October 2017 00:00


WOD:
Wearing a 20lb vest:


21-15-9-15-21
Assault Bike/Row Calories
Push-ups

*15 minute time cap

Use CrossFit games standards for Push-ups.

Scaling: Do not wear a weight vest.

20171025

Wednesday, 25 October 2017 00:00

Skill:
Toes to Bar
 
WOD:
For Time:
10 Chest-to-Bar Pull-ups

20 Toes-to-Bar
30 Deadlifts (185/135)
100 Double-unders
30 Box Jumps (24/20)
20 Burpees
10 Cleans (185/135)

*20 minute time cap

Scale each individual movement to finish the workout.

20171024

Tuesday, 24 October 2017 00:00

 

Strength:
Squat Snatch 5-3-2-2-1-1-1-1 for a 1RM


WOD:
“Amanda”

3 Rounds for Time:

9-7-5
Muscle-up
Squat Snatch (135/95)

OR

10 Rounds for Time:
6 Bar-facing Burpees
3 Squat Clean (155/105)

*15 minute time cap

Scaling:
3 Rounds for Time:

9-7-5
Chest to Bar Pull-ups and Ring Dips
Power Snatch and Overhead Squat (135/95)

 

20171023

Monday, 23 October 2017 00:00

Strength:
Power Cleans 5-4-3-2-1 at 80%, 82%, 85%, 90%, 95%*


*Superset one Split Jerk or Push Jerk at the end of each set of Power Cleans.

WOD:
4 Rounds for Time:


400m Run
50 Double-unders

*20 minute time cap

Scaling: Make 25 Double-under attempts for each round.

20171020

Friday, 20 October 2017 00:00

Skill:
15 minutes of Double-under practice

WOD:
“CrossFit Gymnastics Total”


3 Attempts for Max Reps of:

A. Max Reps Strict Muscle-ups
B. Max Reps Strict Handstand Push-ups
C. Max Time L-Sit Hold

*Scale each movement individually as follows:
A. Max Reps Strict Pull-ups
B. Max Reps Strict Push-ups
C. Max Time Bent Knee Hold

20171019

Thursday, 19 October 2017 00:00

WOD:
“Death by….”


Even minutes:
2 Kettlebell Swings (53/35)


Odd minutes:
5 Double-unders


Increase by 2 Kettlebell Swings every even minute and 5 Double-unders every odd minute.

Example:
Minute 0-1…2 Kettlebell Swings
Minute 1-2…5 Double-unders
Minute 2-3…4 Kettlebell Swings
Minute 3-4…10 Double-unders
Minute 4-5…6 Kettlebell Swings
Minute 5-6…15 Double-unders

Continue as long as you are able for 24 minutes. If you fail before the 24 minutes, start over from the beginning until time cap.

WOD Calendar

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