CrossFit 11/30/2020

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Strength

Shoulder Press (4×8 )

@ 70% or 1 RM

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

21 Cal Bike

15 Box Jump Overs 20/24

9 S2OH 95/65 RX+ 135/95

CrossFit 11-27-2020

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Metcon

THANKSGIVING SAMPLER PLATTER (Time)

THANKSGIVING SAMPLER PLATTER

5 Rounds of:

5 Pull-Ups

10 Push-Ups

15 Air Squats

Then, 4 Rounds of:

8 Handstand Push-Ups

15 Kettlebell Swings 53/35

Then, 3 Rounds of:

15 Box Jumps (24/20 in)

15 Knees-to-Elbows

Then, 2 rounds of:

20 Wall-Balls (20/14 lb)

30 Sit-Ups

Then: 50 Burpees

CrossFit 11-25-2020

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Strength

Overhead Squat (3×2)

12 Min EMOM

min 1 – 6 Overhead Squats @ 65%

min 2 – 4 Overhead Squats @ 70%

min 3 – 2 Overhead Squats @ 75%

min 4 – REST

record your set of 2 @ 75%

Metcon

CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)

15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″

CrossFit 11-24-2020

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Weightlifting

Bear Complex (1×1)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Metcon

Metcon (AMRAP – Rounds and Reps)

13 min AMRAP

5 Power Cleans

10 Burpees

RX 155/105 RX+ 225/155

CrossFit 11-23-2020

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Strength

Sumo Deadlift High Pull (5×5)

Metcon

Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars

10 Dumbbell Hang C&J 50/35 lb

14/12-Cal Row
After 8 T2B reps have been completed, the athlete can move to the dumbbell for hang clean and jerks. The athlete must complete 5 clean and jerks on one arm, then 5 on the other arm.

Hero Friday

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Metcon

Viola (AMRAP – Rounds)

Complete as many rounds as possible in 20 minutes of:

Run 400 meters

11 power snatches, 95 lb.

17 pull-ups

13 power cleans, 95 lb.

Post rounds completed to comments.
U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida. He was awarded numerous awards for his service, including the Army Achievement Medal, the National Defense Service Medal, the Army Good Conduct Medal, the Global War on Terrorism Service Medal and the Army Service Ribbon.

Viola traveled often and worked out at many CrossFit affiliates. Some of his favorite movements were pull-ups, power snatches and power cleans. He also enjoyed running.

Viola is survived by his parents, Margaret and Frank; and his sister, Christina.
To learn more about Viola click here

CrossFit 11-19-2020

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Strength

Back Squat (3×2)

12 Min EMOM

min 1 – 6 Back Squats @ 65%+5#

min 2 – 4 Back Squats @ 70%+5#

min 3 – 2 Back Squats @ 75@+5#

min 4 – REST

record your set of 2 @ 75%

Metcon

Metcon (Time)

200m Run

12 Deadlift 185/125 RX+ 245/165

1 Rope Climb RX+ Legless

300m Run

9 Deadlift 185/125 RX+245/165

3 Rope Climbs RX+ Legless

400m Run

6 Deadlifts 185/125 RX+ 245/165

6 Rope Climbs RX+ Legless

CrossFit 11/18/2020

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Skills

Work on a rope

Take about 15 or 20 minutes

work on anything in the gym that has a rope. i.e.(Jump Ropes, Rope Climbs, Battle Ropes, pulling a sled with a rope so on so on) it’s up to you…. Happy Roping!!!

Metcon

Metcon (Time)

7 rounds

10 Wall Balls 20/14

10 box Jumps 24/20

10 burpees

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