November 16, 2018

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Weightlifting

3 X 3 Cleans

3 X 3 Split Jerks

@ 70%

Clean and Jerk (1 Rep Max)

November 15, 2018

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Metcon (Weight)

10 EMOM

2 Power Snatch to OHS

RX 95/65

Inter. 135/95

Comp 155/105

Metcon (AMRAP – Rounds and Reps)

11 AMRAP

11 Push Ups

11 Sit Ups

11 Air Squats

November 14, 2018

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Warm Up

5 Rounds

100 Row

10 V-Ups

Metcon (Time)

4 Rounds

7 Front Squats

14 Box Jumps

21 KB Swings

RX 135/95 – 24/20 – 53/35

Comp 185/135 – 30/24 – 70/53

November 13, 2018

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Metcon (Time)

1 Mile Bike for time

Metcon (AMRAP – Rounds and Reps)

15 AMRAP

30 DU

15 T2B

10 Barbell Push Ups

3 Thrusters

RX 115/75

Comp 155/105

November 12, 2018

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Armistice (AMRAP – Rounds and Reps)

11 AMRAP

11 Power Cleans

11 Burpee over bar

19 Deadlift

18 Pull Ups

RX 135/95
Veterans Day has been observed since 1954 by the U.S. and its origins date back to Armistice Day 1918, which marked the cessation of hostilities on the Western Front in WWI. Veterans Day preserves the historical significance of the 11/11/1918, but also focuses attention on the important purpose of Veterans Day: A celebration to honor America’s veterans for their patriotism, love of country, and willingness to serve and sacrifice for the common good. WOD for Warriors is held yearly on the 11th month, 11th day and 11th hour to celebrate the service of all U.S. military Veterans in a meaningful way within their own communities.

The significance of the repetitions in this workout can be seen in the layout where the 11 min AMRAP, 11 power cleans and 11 burpees over the bar represent the 11th month, 11th day and 11th hour while the 19 deadlifts and 18 pull ups represent the year 1918, Armistice Day.

WOD for Warriors is a functional fitness tribute workout held once a year on Veterans Day at gyms all throughout the country. WOD for Warriors supports Team Red, White and Blue, whose mission is to enrich the lives of America’s veterans by connecting them to their communities through physical and social activity.

This WOD is designed to celebrate the service of all U.S. military veterans in a meaningful way by providing an opportunity for veterans and non-veterans to meet and sweat with members of their community through functional fitness on a national level with the goal of fundraising for Team RWB’s Veteran enriching programs.

Three Wise Men Tribute (3 Rounds for reps)

“Jeremy”

Complete as many rounds and reps as possible in 4 minutes of:

5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”

Complete as many rounds and reps as possible in 4 minutes of:

10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

20 Pull-Ups

Rest 2 minutes, and then…

“Beau”

Complete as many rounds and reps as possible in 4 minutes of:

15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)

30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
To learn more about Three Wise Men Tribute click here

November 9, 2018

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Metcon (Time)

3 Attempts 500 Row Max Effort

Score is average time of 3 rows

Metcon (AMRAP – Rounds and Reps)

16 AMRAP

2 Bar Muscle Ups

4 Squats Snatch

8 Calories (bike or row)

16 Unbroken DU

RX 115/85

Comp 155/105

November 8, 2018

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Tabata

Medicine Ball Cleans

Metcon (Time)

4 Rounds

40 Air Squats

30 Sit Ups

20 T2B

10 Pistols

COMP – Barbell Squats / GHD replace Sit Ups

November 7, 2018

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Metcon (Time)

2000 Row for Time
(athletes choose either the bike or row metcon)

Metcon (Calories)

8 Minute Max Calories
(athletes choose either the bike or row metcon)

Metcon (Weight)

14 EMOM

Odd 7 Push Jerks

Even 7 Front Squats

RX 95/65

Inter – 115/85

Comp 155/105

Nivember 6, 2018

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Metcon (AMRAP – Reps)

Tabata Max Reps Double Unders

Metcon (Time)

21 – 15 – 9

Power Clean

Pull Ups

Burpee Over Bar

RX 95/65

Comp 135/95

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