W.O.D.

CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Metcon

Metcon (Time)

Buy in 50 DUs

5 rounds

5 Back squats 135/95

100m Run

10 Deadlift 135/95

100m Run

15 Alt. DB Snatch 53/35

100m Run

Buy out 50 DUs

Boot Camp

CrossFit Skiatook – Boot Camp

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Stretching and Mobility

Warm-up

200m run

Then,

3 rounds:

8 hang power cleans w/ empty bar

6 s2oh w/ empty bar

4 lunges

2 strict pull-ups

Metcon

25 AMRAP

10 goblet squats

5 burpees

10 pull-ups or ring rows

500m run

10 matador or bench dips

5 db s2oh- pick your weight

10 sit ups

CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Warm-up

200m Run

Then,

3 Rounds:

8 Hang Power Cleans – With an Empty Bar

6 S2oh – With an Empty Bar

4 Lunges

2 Strict Pull-Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

25 min AMRAP

10 KB overhead lunges 53/35

5 power cleans 135/95

10 Pull-ups

500m Run

10 ring dips

5 S2oh 135/95

10 sit-ups

Deck of Cards

CrossFit Skiatook – Boot Camp

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Stretching and Mobility

Tabata

Battle ropes

Deck of Cards

❤️ lunges w/weight (L+R=1)

♠️ sit ups w/slam ball

♣️ box step ups w/weight

♦️ single unders x 3

🃏 400 m run

🅰️ 60 sec plank

30 min of work!

CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Weightlifting

3 Power Snatches (8×1)

8 min EMOM

All 8 sets at the same weight

Metcon

Metcon (AMRAP – Reps)

18 minute Emom

Minute 1:

5 Hang Power Snatches, 95/65

5  Overhead Squats, 95/65

Minute 2:

Max Calorie Row

Minute 3:

Rest

Score is total Cals on rower.

Boot Camp

CrossFit Skiatook – Boot Camp

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Stretching and Mobility

Warm-up

10 x 100m row w/penalty

Over= burpees

Under= v-ups

Metcon

6-8 rounds

12 calorie bike

12 wall balls

12 air squats holding wall ball

200 run with wall ball

30 min time cap

CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Strength

Front Squat (4×10)

All 4 sets @ the same weight

Metcon

Metcon (Time)

3 rounds

100m KB farmers carry 53/35

3 rope climbs

50 DUs

12 T2B

100m KB Farmers carry 53/35

24 wall Balls 20/14

50 DUs

Chipper

CrossFit Skiatook – Boot Camp

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Stretching and Mobility

Warm-up

Tabata Wall Sit w/plate

Metcon

Metcon (No Measure)

30 min timecap

150 SU/ 50 DU

90 flutter kicks

800 m row

70 air squats

60 db push press

50 sit ups

400 run

30 cal bike

20 burpees

10 strict pullups
Start back at the top of time is left

CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Strength

Bench Press (5×5)

Same weight for all 5 sets

Metcon

Cooper (Time)

10 Rounds for Time

10 Burpees

10 Air Squats

10 Push-Ups

10 Sit-Ups

Time Cap: 30 minutes

Bootcamp

CrossFit Skiatook – Boot Camp

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Stretching and Mobility

Warm-up

800 run or 1000 row

Metcon

Metcon (No Measure)

5 rounds

1 min – squat

1 min – HR push-ups

1 min – DB step ups

1 min – plank

1 min – rest
Please set clock to 25 rounds 1:00/0:00

FREE 2 WEEK TRIAL