February 28, 2019

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Metcon (Time)

4 Rounds

50 Large Rope Skips

50 DU

Then:

4 Rounds

25 Calorie Bike

250 Row

February 27, 2019

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Bench Press (5 X 5 @ 70% )

Metcon (AMRAP – Rounds and Reps)

20 AMRAP

2 Bar Muscle Ups

4 HSPU

8 Goblet Squats 53/35

10 Calories – Row

20 Sit Ups

COMP 70/53 – Bike – GHD Abs

February 26, 2019

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Rope Climb (7 Reps )

Metcon (Time)

21 DU

15 Squat Cleans

9 Burpees Over Bar

21 DU

15 Power Cleans

9 Burpees Over Bar

21 DU

15 Hang Cleans

9 Burpees Over Bar

RX 115/85

Comp 155/105

February 25, 2019

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Push Press (12 X 2 @ 70 % )

Metcon (Time)

21 Calories

15 Squat Snatch

9 T2B

21 Calories

15 Power Snatch

9 T2B

21 Calories

15 Hang Snatch

9 T2B

RX 95/65 – Row

Comp 135/95 – Bike

February 22, 2019

CrossFit Skiatook – CrossFit

Crossfit Games Open WOD 19.1

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 14-lb. ball to 10-ft. target

Women throw 10-lb. ball to 9-ft. target

February 21, 2019

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Air Force (Time)

For Time: 95/65

20 Thrusters

20 Sumo Deadlift High Pulls

20 Push Jerks

20 OHS

20 Front Squats

4 Burpees at the beginning of each minute

WOD starts with Burpees

February 20, 2019

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Metcon (No Measure)

3 Rounds

250 Row

3 Wall Walks

Metcon (AMRAP – Reps)

12 Min Clock

1,2,3,4,5,6,7,8…….

HSPU

Pistol

February 19, 2019

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Deadlift (12 X 2 @ 70%)

Metcon (Time)

40, 30, 20, 10

KB Swings

KB Box Step Overs

V-Ups

RX 53/35 24/20

Comp 70/53 – 24/20

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