March 29, 2019

CrossFit Skiatook – CrossFit

Open Gym

Self Myofacial Release

Dynamic Stretching

Metcon (No Measure)

Open Gym
Work on any skills, lifts, WODs, etc.

March 28, 2019

CrossFit Skiatook – CrossFit

Tabata

1. Hollow Body Rock

2. Plank

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

March 27, 2019

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)

March 26, 2019

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Warm-up

2 Rounds

400 Run

10 Air Squats

10 Push Ups

Metcon (Time)

4 Rounds

5 Squat Cleans

15 Push Ups

25 Box Jumps

RX 115/85 -24 / 20″

COMP 185/135 – 30/24″

March 25, 2019

CrossFit Skiatook – CrossFit

Self Myofacial Release

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

March 22, 2019

CrossFit Skiatook – CrossFit

19.5 Final OPEN WOD

Self Myofacial Release

Dynamic Stretching

Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Jumping pull-ups

Time cap: 20 minutes

March 21, 2019

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Metcon (AMRAP – Rounds)

20 AMRAP

200 Run

250 Row

20 Calories Bike

March 20, 2019

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Warm Up

400 Run

40 Air Squats

Metcon (Time)

100 DU – Buy In

then: 4 Rounds

15 OHS

15 KB Swings

25 Ab Mat Sit Ups

Then:

100 DU Buy Out

RX 95/65 – 53/35

COMP 135/95 – 70-53

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