Month: October 2018

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Push-ups (Max Reps )

Squat Clean (1 Rep Max )

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

800m Run (Time)

Max Effort 800m Run

Metcon (Time)

5 Rounds

3 Bar Muscle Ups

6 Box Jumps 30/24

12 Calories

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Metcon (Time)

7 AMRAP

100 Run

14 – (4) Count Flutter Kicks

7 Burpees

Nookie (AMRAP – Rounds and Reps)

20 AMRAP

7 Squat Cleans

7 Push Press

7 Back Squats

200 Run

RX 95/65

CrossFit Skiatook – CrossFit

Coach Choice

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Metcon (Time)

Not Jackie

1000 Row

50 Thrusters 45/35

30 Calorie Bike

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Metcon (Time)

For Time:

30 Pull Ups

40 Alt DB Snatch

50 Db Box Step Overs 20″

40 Alt DB Snatch

30 Pull Ups

RX 35/25

Comp 50/35

1 DB

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Back Squat (1 Rep Max )

Squat Snatch (3 Rep Max )

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Gymnastics

5 X 10 Ring Dips

5 X 10 GHD

Metcon (Time)

4 Rounds

2 Rope Climbs

14 T2Bars

48 DU

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Metcon (Time)

2 Rounds

400 Run

20 HRPU

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#
Comp = Bike

CrossFit Skiatook – CrossFit

Coach Choice