May 31, 2019

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Tabata

T-Push Ups

V-Ups

Metcon (Time)

2 Rounds

20 Back Squats

400 Run

20 Front Squats

400 Row

RX 135/95

Comp 185/135

May 30, 2019

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Turkish Get Up (5 each side )

Metcon (Time)

21 – 15 – 9

SDLHP

KB Swings

Box Jumps

Run 400 after each set

RX 115/85 – 53/35 – 24/20

Comp 155/105 – 70/53 – 30/24

May 29, 2019

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Strength

Choose any Barbell lift 12 X 2 @ 80%

Metcon (Time)

Kinda Like Karen

150 Wall Ball Shots 20/14

EMOM 10 DU

May 28, 2019

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Skills

Bar / Ring Muscle Progressions

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

May 25, 2019

CrossFit Skiatook – CrossFit

MURPH

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

May 24, 2019

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Open Gym

Work on olympic lifts, skills, gymnastics, etc.

MURPH tomorrow!

May, 23 2019

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Warm-up

Coaches Choice

Ghost (3 Rounds for reps)

6 rounds of:

1 minute of rowing

1 minute of burpees

1 minute of double-unders

1 minute rest

*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

May 22, 2019

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

May 21, 2019

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Strength

5 Rope Climbs

Betty (Time)

5 Rounds

12 Push Press 135 /95

20 Box Jumps

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