Get Fit, Save Kids Challenge

CrossFit Skiatook – Crossfit/Bootcamp blended

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Stretching and Mobility

Metcon

Get Fit, Save Kids Challenge RX/RX+ (Time)

– 400m Run

– 60 Box Step Ups 24″/20″

– 60 Pushups

– 400m Run

– 60 Pushups

– 60 Box Step Ups 24″/20″

– 400m Run

RX = No vest as written RX+ = With Vest 20/14

Or

Get Fit, Save Kids Challenge SCALED (Time)

– 400m Run

– 60 Lunges

– 60 Pushups

– 400m Run

– 60 Pushups

– 60 Lunges

– 400m Run

CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Metcon

Metcon (AMRAP – Rounds and Reps)

25 min AMRAP

25 push ups

25 slam Ball sit-ups 20/10

25 Box Jumps 24/20

25 cal Row

25 KB Push Press 35/25

CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Strength

Thruster (1×1)

MAX!!!

Metcon

Metcon (Time)

30-30-30-30

Double Unders

14-14-14-14

Dumbbell Hang Power Cleans, 50/35

7-7-7-7

Devils Presses, 50/35

20-10-20-10

Cal Bike

CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Weightlifting

1 power snatch + 1 Hang squat snatch (8×1)

Starting weight on the bar is your choice. Build up each round until you reach your 70% Hang power Snatch. If you reach that 70% before the 8 minutes is complete, stay at that weight. Enter your sets and reps based off when you hit that 70%

Metcon

Metcon (Time)

30 Pull-ups

10 Burpee to plate 45/25

20 Pull-ups

20 Burpee to plate 45/25

10 Pull-ups

30 Burpee to Plate 45/25

CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Strength

Overhead Squat (3×2)

2×2 @ 60%

2×2 @ 70%

3×2 @ 80+%

Metcon

Nautical Nancy (Time)

5 rounds

500m Row

15 Overhead Squats 95/65

Crossfit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Strength

Shoulder Press (3×3)

1×10 @ 60%

2×5 @ 70%

3×3 @ 80+%

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

2 Rope Climbs

200m Run

10 T2B

100m Run

5 strict HSPUs

Happy Saturday!!!!

CrossFit Skiatook – Crossfit/Bootcamp blended

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Stretching and Mobility

Metcon

Metcon (Time)

21 – 15 – 9

– Thrusters 115/75 RX+ 95/55 RX

– Handstand Push-ups

***Rest 4 MIn***

9 – 15 – 21

CAL Row

Pull up RX Chest to Bar RX+

***Rest 4 Min***

4 Rounds

30 DU or 90 SU

9 Toes to Bar

3 Hang power Clean 155/115RX+ 135/95 RX

CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Metcon

The Gauntlet (AMRAP – Rounds and Reps)

30 minute AMRAP of:

Jackie

1000m Row

50 Thrusters (45/35 pound)

30 Pull-ups

• Then

Karabell

10 rounds

3 Snatches (135/90 pounds)

15 Wall Ball (20/14lbs @ 10″/8″ target)

• Then

AMRAP of Cindy in the remaining 30 minutes:

5 pull-up

10 push-ups

15 squat

Your result is rounds of Cindy completed.

CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Strength

Front Squat (1xmax)

10 min AMRAP

Front Squats for Reps 185/125

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

7 Ring Dips RX+ RIng MUs

100m Run

14 V-ups RX+ GHDSUs

100m Run

[3 Minute Rest]
10 Minute AMRAP:

7 Matador Dips RX+ Bar Muscle Ups

100m Row

14 Alt Lunges RX+ Alt. Pistols

100m Row

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