March 30, 2019
CrossFit Skiatook – CrossFit
Coach Choice
Coach Choice
Open Gym
Open Gym
Work on any skills, lifts, WODs, etc.
1. Hollow Body Rock
2. Plank
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
2 Rounds
400 Run
10 Air Squats
10 Push Ups
4 Rounds
5 Squat Cleans
15 Push Ups
25 Box Jumps
RX 115/85 -24 / 20″
COMP 185/135 – 30/24″
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
50-40-30-20-10
Double-unders
Sit-ups
Coach Choice
19.5 Final OPEN WOD
33-27-21-15-9 reps for time of:
Thrusters 95lb/65lb
Chest-to-bar pull-ups
Time cap: 20 minutes
33-27-21-15-9 reps for time of:
Thrusters 65lb/45lb
Jumping pull-ups
Time cap: 20 minutes
20 AMRAP
200 Run
250 Row
20 Calories Bike
400 Run
40 Air Squats
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
