August 30, 2019

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Metcon (Time)

2000 Meter Total
Run or Row or Both

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

August 29, 2019

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Skills

Bar Muscle Up practice

Or HSPU practice

Metcon (Time)

21 DL BW

400 Run

15 DL BW plus 50/30lbs

400 Run

9 BW plus 90/50lbs

400 Run

Comp

225/135

315/225

405/315

August 16, 2019

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Metcon (Weight)

16 EMOM

Min 0-4

2 Bear Complex

Min 4-8

2 Back Squat

2 Front Squat

2 OHS

Min 8-12

2 Strict Press

2 Push Press

2 Push Jerk

Min 12-16

2 Dead Lift

2 Sumo DL

2 SDLHP

Then run 800

RX 135/95

Comp 155/105

August 15, 2019

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Warm Up

Practice All 3 Snatches

Metcon (AMRAP – Reps)

14 Clock

2 Power Snatch

2 Hang Sntach

2 Squat Snatch

7 Calories

4 Power Snatch

4 Hang Snatch

4 Squat Snatch

14 Calories

6 Power Snatch

6 Hang Snatch

6 Squat Snatch

21 Calories

8’s

28 Calories

10’s

35 Calories …..

RX 115/85

Comp 155/105

August 14, 2019

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Tabata

Plank

Metcon (Time)

4 Rounds:

400m Run

30 DU’s

20 Sit Ups

10 Wall Balls

August 13, 2019

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Back Squat (3 X 5 @70%)

Metcon (Time)

4 Rounds

15 BW Deadlifts

10 Burpees Over Bar

10 Calories Bike

Comp 315/225 DL

August 12, 2019

CrossFit Skiatook – CrossFit

Excessive Heat Index!!!

Self Myofacial Release

Dynamic Stretching

Gymnastics

Practice Bar Muscle Ups or

5 X 5 BMU

Metcon (AMRAP – Rounds and Reps)

15 AMRAP

250 Row

25 Push Ups

15 VUps

10 Calories Bike

25 Air Squats

August 9, 2019

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Warm Up

800 Run

Metcon (Time)

3 Rounds

20 Alt DB Snatch

20 Alt Pistols

20 Calories

RX 50/35

August 8, 2019

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Warm Up

Thunderstruck Burpees

Metcon (AMRAP – Rounds and Reps)

12 AMRAP:

5 HSPU

10 T2B

20 DU

August 7, 2019

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Tabata

1. Hollow Hold

2. Hang from Bar

Metcon (Time)

25 – 15 – 10 – 5

OHS

Calories

RX 95/65 – Rower

Comp 135/95 – Bike

FREE 2 WEEK TRIAL