April 30, 2019

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Metcon (AMRAP – Rounds and Reps)

20 AMRAP

10 Push Ups

15 Sit Ups

20 Air Squats

30 DU

April 29, 2019

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Metcon (Time)

For Time:

1000 Row

20 SDLHP

15 Pull Ups

750 Row

20 SDLHP

15 Pull Ups

500 Row

20 SDLHP

15 Pull Ups

RX 95/65

Comp 135/95

April 26, 2019

CrossFit Skiatook – CrossFit

Open Gym during Class Times

Open Gym

Athletes Choice:

Work on skills, gymnastics, lifts, benchmark WODs, etc.

April 25, 2019

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Overhead Squat (12 X 2 @ 70%)

Metcon (Time)

2 Rounds

800 Run

20 Front Squats

RX 95/65

COMP 155/105

April 24, 2019

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Clean and Jerk (1 Rep Max)

Metcon (Time)

2 Rounds

200 Run

20 Calories Bike

20 Calories Row

April 23, 2019

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Gymnastics

Work on handstands, handstand walks, HSPU’s, etc.

(10-15 minutes)

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

April 22, 2019

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Warm-up

2 Rounds

200 Run

20 HRPU

20 Squats

Metcon (Time)

1-10 Thrusters

10-1 Pull Ups

RX 95/65

Comp 135/95

April 19, 2019

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Bench Press (12 X 2 &70%)

Metcon (Time)

For Time

800 Run

50 Pull Ups

75 Push Ups

100 Air Squats

April 18, 2019

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Strength

5 X 10 GHD Abs

10 Tire Flips

Metcon (No Measure)

12 EMOM

2 Bear Complex

RX 115/85

Comp 155/105

April 17, 2019

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Metcon (No Measure)

Deck of Cards 30 Min Clock – Self Paced

Hearts – Box Jumps – 24/20

Diamonds – Wall Ball Shots – 20/16

Spades – Barbell Thrusters 65/55

Clubs – KB Swings – 53/35

Aces – 10 Calories Row

Jokers – 2 Rope Climbs

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