HERO WOD FRIDAY !!!!

CrossFit Skiatook – Crossfit/Bootcamp blended

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Stretching and Mobility

Warm Up

coaches choice

Metcon

Marco (Time)

3 Rounds for time of:

21 Pull-Ups

15 Handstand Push-Ups

9 Thrusters, 135#
In Honor of U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004.
To learn more about Marco click here
Scaling Options:

Ring Rows

Push ups

DB Thrusters(you pick the weight)

HERO WOD FRIDAY !!!!

CrossFit Skiatook – CrossFit

View Public Whiteboard

Stretching and Mobility

Warm Up

coaches choice

Metcon

Marco (Time)

3 Rounds for time of:

21 Pull-Ups

15 Handstand Push-Ups

9 Thrusters, 135#
In Honor of U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004.
To learn more about Marco click here
Females

Thrusters 95#

HERO WOD FRIDAY !!!!

CrossFit Skiatook – CrossFit

View Public Whiteboard

Stretching and Mobility

Metcon

Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
Females

Push Press 75#

KB Swings 35#

Box Jumps 20″

HERO WOD FRIDAY !!!!

CrossFit Skiatook – Crossfit/Bootcamp blended

View Public Whiteboard

Stretching and Mobility

Metcon

Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
Scaling Options:

DB Push Press (you pick the weight)

KB Swings (you pick the weight)

Box Jumps(you pick the box height)

George of the Jungle

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Skills

10 to 15 min work on Skills

Rope climbs

&

T2B

Metcon

Metcon (Time)

for Time

200 DUs

50 Alt. Lunges

2 Rope climbs

400m Run

2 Rope Climbs

400m Run

25 Deadlift 185/125

200 DUs

DEATH RACE

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Weightlifting

2 Hang Snatches + 1 Power Snatch (5×1 )

@ 80 to 85% of 1RM

Metcon

Death Race (Time)

For Time

5 Rounds

15 cal Assault Bike

10 Burpees

Aaaaand there goes my week!!!

CrossFit Skiatook – CrossFit

View Public Whiteboard

Stretching and Mobility

Strength

Push Press (4×2)

warm up to a heavy set, around 80 to 90% of 1RM. Then work @ that weight for all 4 sets.

Metcon

Metcon (Time)

FOR TIME

21 Front Squats 95/65 RX+155/105

15 Box Jumps 24/20 RX+30/24

9 Power Cleans 95/65 RX+155/105

15 Front Squats

12 Box Jumps

6 power Cleans

9 Front Squats

6 Box Jumps

3 power Cleans

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