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321 N. Mustang Rd.
Mustang, OK 73064

(405) 323-0909

20170419

Wednesday, 19 April 2017 00:00

Strength:
Strict Press 5-4-3-2-1 at 75%, 80%, 85%, 90%, 95%. 
These are "Confidence Pyramids" in that if the athlete is confident, go ahead and hit a 1RM and then 105% if there is time. 15 min time cap.

WOD:
2 Strict Pull-ups

2 Front Squats (185/135)
50 Double Unders
-
4 Strict Pull-ups
4 Front Squats (185/135)
40 Double Unders
-
6 Strict Pull-ups
6 Front Squats (185/135)
30 Double Unders
-
8 Strict Pull-ups
8 Front Squats (185/135)
20 Double Unders
-
10 Strict Pull-ups
10 Front Squats (185/135)
10 Double Unders

20170418

Tuesday, 18 April 2017 00:00

Skill:
Snatch Balance Technique

WOD:
Festivus WOD 2

With a running 9-minute clock, switch stations every minute:
Burpees
Goblet Squats (53/35 - 44/26)
Kettlebell (KB) Swings (American) (53/35 - 44/26)
Box Overs (24/20)
2 Rounds – 1 minute rest between rounds
Score total reps

20170417

Monday, 17 April 2017 00:00

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

These are "Confidence Pyramids" in that if the athlete is confident, go ahead and hit a 1RM and then 105% if there is time. 15 min time cap.

WOD:
Complete 10 One Minute Rounds

Begin at 1 and increase rep count by 1 each round (so, in round 10 you will be performing 10 reps)
Death by "No-Thank-you"*
** Rest 3 Minutes **
Complete 10 One Minute Rounds
Begin at 1 and increase rep count by 1 each round (so, in round 10 you will be performing 10 reps)
Death by Hand Stand Push-Up

*"No-Thank-You":
- 1 Pull-Up
- 1 Knee to Elbow
- 1 Toes to Bar

20170414

Friday, 14 April 2017 00:00

Skill:
15 minutes to find MAX height box jump

WOD:
"DT"
Five rounds for time of:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105) 
6 Push Jerks (155/105) 

CrossFit.com DT Link

20170413

Thursday, 13 April 2017 00:00

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

These are "Confidence Pyramids" in that if the athlete is confident, go ahead and hit a 1RM and then 105% if there is time. 
15 min time cap.

WOD:
Every 3 minutes for four rounds:
400m Run or 500m
Max rep burpees in the remaining time in the 3 minute block
*Rest 1 minute between rounds

20170412

Wednesday, 12 April 2017 00:00

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

These are "Confidence Pyramids" in that if the athlete is confident, go ahead and hit a 1RM and then 105% if there is time. 
15 min time cap.

WOD:
Complete the following for time:

25 Double-Unders
10 Power Clean 135/95 - 95/65
10 Pull-ups
25 Double-Unders
9 Power Clean 135/95 - 95/65
9 Pull-ups
*Decrease the pull-ups and power cleans by one rep each round.  The WOD is complete after you descend to 1 and complete the single power clean and single pull-up.
*25 minute time cap

20170411

Tuesday, 11 April 2017 00:00

Strength:

Festivus WOD 1
Find 1RM Clean 
-squat, power, or muscle
-allow time for multiple attempts, though Festivus caps at 6 minutes.

WOD:
Festivus WOD 3

With a 7-minute running clock, perform 3A and 3B

3A

30 Shoulder-to-Overhead* (115/75) – (75/45) 
*10 Air-squat penalty every time the bar is dropped 
Score: Time to complete. 

3B

AMRAP with the remaining time of: 
3 Toes-to-Bar / Knees-to-Chest
3 Deadlifts, (205/145) – (165/115) 
6 Toes-to-Bar / Knees-to-Chest
6 Deadlifts, (205/145) – (165/115)
9 Toes-to-Bar / Knees-to-Chest
9 Deadlifts, (205/145) – (165/115)
*Athletes add 3 reps to each exercise for rounds completed with any remaining time (12, 15, 18 etc) 
Score: Total reps 

WOD Calendar

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