December 31, 2018

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

EBBA (Time)

4 Rounds

74 DU

17 Power Cleans 110/65

14 Should to Overhead 110/65

53 Calorie Row

December 28, 2018

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

The Hammy (Time)

Row 1000

7 Squat Clean & Jerk 135.95

50 Push Ups

7 SCJ

50 Sit Ups

7 SCJ

50 Box Jumps 24/20

7 SCJ

50 Pull Ups

7 SCJ

Run 1000

December 27, 2018

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Metcon (Time)

2000 Row for Time

Metcon (Time)

5 Rounds

50 DU

10 Ground to Overhead

RX 95/65

Comp 135/95

December 26, 2018

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Warm-up

3 Rounds

5 Pull Ups

10 Push Ups

10 Sit Ups

15 Air Squats

Metcon (Time)

21 – 15 – 9

Power Cleans

Push Press

Pull Ups

Calories

RX 115/85 – Row

Comp 155/105 – Bike

December 22, 2018

CrossFit Skiatook – CrossFit

12 DAY OF CHRISTMAS & DIRTY SANTA GIFT EXCHANGE

Metcon (Time)

12 Days of Christmas

1. Burpee Over Bar

2. V-Ups

3. Power Cleans

4. Push Press

5. Goblet Squats 53/35

6. KB Swings 53/35

7. SDLHP

8. Pull Ups

9. Power Snatch

10. DU

11. Thrusters

12.. OHS

RX 75/55 Barbell

December 21, 2018

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Skills

Coach Choice

Metcon (Time)

For Time

500 Row / Bike 50 Cal

25 DU

400 Row / Bike 40 Cal

25 DU

300 Row / Bike 30 Cal

25 DU

200 Row / Bike 20 Cal

25 DU

500 Row / Bike 50 Cal

Comp Bike

December 20, 2018

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Good Mornings (5 X 5 Barbell)

Metcon (AMRAP – Reps)

20 EMOM

2 Deadlifts

RX 225/135

Comp 315/225
40 total reps

December 19, 2018

CrossFit Skiatook – CrossFit

16.2 or 16.2 scaled

Self Myofacial Release

Dynamic Stretching

Warm-up

500 Row

20 Push Ups

20 Sit Ups

20 Air Squats

Then practice Cleans

CrossFit Games Open 16.2 (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

CrossFit Games Open 16.2 Scaled (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Hanging Knee Raises

50 Single Unders

Squat Cleans*

*Round 1 – 15 @ 95# / 55#

*Round 2 – 13 @ 115# / 75#

*Round 3 – 11 @ 135# / 95#

*Round 4 – 9 @ 155# / 115#

*Round 5 – 7 @ 185# / 135#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

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