Camel Day

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Strength

Bench Press (8×4)

Metcon

Metcon (Time)

For Time

2 Rounds

50 DUs RX+ Unbroken

40 Sit-ups RX+ GHDSUs

30 Wall Balls 20/14

20 Push-ups RX+ HRPUs

10 Ring Dip RX+ 5 Ring MU

HOTSHOTS!!!

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Warm-up

5 Rounds

100m Row Game

For every meter off from the 100 meter mark. It’s 1 Burpee penalty.

Metcon

Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run
On June 30, 2013 19 members of the Granite Mountain Interagency Hot Shot Crew lost their lives battling the 2,000 acre Yarnell Hill fire just south of Prescott AZ. Thank you for your service, you will never be forgotten. RIP Brothers.

Avengers “Super” Saturday WOD

CrossFit Skiatook – Crossfit/Bootcamp blended

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Stretching and Mobility

Metcon

Metcon (AMRAP – Rounds and Reps)

“Black Widow”

5 min AMRAP

100m sprint, then

AMRAP:

10 toes-to-bar

25 DU/50 singles

-rest 1 min-

“Captain America”

5 min AMRAP

200m run w/plate (RX:25/15#)

Then, AMRAP

10 atomic sit-ups w/plate

10 alt OH lunges w/plate

-rest 1 min-

“Thor”

5 min AMRAP

300m run w/DB (RX: 50/35)🥵

Then, AMRAP

10 alt DB snatch

10 Goblet Squats

-rest 1 min-

“Hulk”

5 min AMRAP

400m run (max effort)

10 floor bench press (95/65)

10 slam balls

-rest 1 min-

“Iron Man”

5 min AMRAP

800m run (RX: w/vest 20/14#)

25 C&J 135/95

Hero Friday

CrossFit Skiatook – Crossfit/Bootcamp blended

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Stretching and Mobility

Tabata

Wall Ball Shots

The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#

7 Knees-To-Elbows

7 Deadlifts, 245#

7 Burpees

7 Kettlebell Swings, 70#

7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
Scale all weight and movements as needed. Everyone involved at every level! please score your time as we will do in 6 months again 🙂

Hero Friday

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Tabata

Wall Ball Shots

The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#

7 Knees-To-Elbows

7 Deadlifts, 245#

7 Burpees

7 Kettlebell Swings, 70#

7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
Scale all weight and movements as needed. Everyone involved at every level! please score your time as we will do in 6 months again 🙂

Bear Necessities

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Strength

Bear Complex (1×1)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Metcon

Metcon (Time)

4 rounds

200m Run with a wall ball 20/14

21 Ring Dips

15 cal Bike

9 med ball cleans 20/14

Who Even Remembers 11.1

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Weightlifting

1 Hang Snatch + 1 Squat Snatch (8×1)

8 min EMOM

Add weight as needed

Metcon

CrossFit Games Open 11.1 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#

who needs feet when you have hands?

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Skills

Take about 15 to 20 min. to work on being upside down.

work on them Handstand holds, Handstand push-ups, handstand walks. Basically get on your hands

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

200m Run

11 Thrusters 95/65. RX+135/95

200m Run

2 Rope climbs RX+ legless

200m Run

11 HRPUs

CF The Monday’s

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Strength

Front Squat (5×5)

All 5 sets done @ the same weight.

Metcon

Belly Flop (Time)

For Time(30 min cap)

21-15-9

Box Jump Overs 24/20

Power Cleans 115/80

C2B Pull-ups

Front Squats 115/80

Bar Facing Burpees

S2OH 115/80

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