W.O.D.

Arnold Arm Day!!!

CrossFit Skiatook – At Home Workout

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Stretching and Mobility

Metcon (AMRAP – Rounds and Reps)

Stay Moving!!!!!!!

20 Min AMRAP

– 20 Arnold press (Google it, you pick the weight)

– 30 bicep curl (you pick the weight, 15 each arm)

– 30 tricep extension (you pick the weight, 15 each arm)

– 20 upright row (you pick the weight)

– 200 farmers carry (you pick the weight)

At Home Leg Burn Out

CrossFit Skiatook – At Home Workout

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Stretching and Mobility

Metcon (AMRAP – Rounds and Reps)

25 Min Amrap

– 30 squat (you pick the weight)

– 16 weighted walking lunge (you pick the weight, 1 step=1 rep)

– 8 burpees

– 16 box jump or star jumps

– 30 sec wall sit (with our without weight)

– 400 run

ABBBBBBB WEDNESDAY!!!

CrossFit Skiatook – At Home Workout

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Stretching and Mobility

Metcon (Time)

10 Minutes

– 30 sec plank

– 20 sit-up

– 10 V-up (Hold for 3 sec at the top)

– 20 oblique crunch (10 each side)

– 30 sec plank

REST 3 Min, Then

10 Minutes

– 15 plank pushup

– 20 bicycle crunch

– 20 wall ball situp

– 25 hollow rocks (1 rep each touch)

At Home Workout

CrossFit Skiatook – At Home Workout

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Stretching and Mobility

Metcon (AMRAP – Rounds and Reps)

20 Min. AMRAP

– 10 DB shoulder press (you pick weight)

– 10 DB power clean (you pick weight)

– 10 DB lateral raises (you pick the weight)

– 10 DB floor bench press (you pick the weight)

– 60 sec rest

At home workout

CrossFit Skiatook – At Home Workout

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Stretching and Mobility

Metcon (AMRAP – Rounds and Reps)

25 min AMRAP

– 200 yard run

– 40 air squat

– 200 yard run

– 40 alt lunges

– 200 yard run

– 20 wall balls or star jumps

– 100 yard farmers carry (your choice of weight)

At Home Workout

CrossFit Skiatook – At Home Workout

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Stretching and Mobility

Metcon (Time)

4 rounds for time

– 20 alt bicep curls

– 20 dips (bench, chair, tub, etc.)

– 20 Upright row push up (with DB or choice weight)

– 20 floor bench press (with DB or choice weight)

At Home Workout

CrossFit Skiatook – At Home Workout

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Stretching and Mobility

Metcon (Time)

APRIL FOOLS AB DAY !!!!

For Time (please post your times)

– 60 situps

– 50 bicycle crunches

– 40 hollow rocks (each touch is 1 rep)

– 30 sec plank

– 20 Russian twists (you pick the weight)

– 10 V-ups with 3 sec hold at the top

– 20 Russian twists

– 30 sec plank

– 40 Hollow Rocks (each touch is 1 rep)

– 50 bicycle crunches

– 60 situps

At Home Workout

CrossFit Skiatook – At Home Workout

View Public Whiteboard

Stretching and Mobility

Metcon (AMRAP – Rounds)

Buy In – 400 Yard Run

Then 5 rounds of

– 30 DU / 90 SU

– 15 Burpees

– 15 Box Jump or Star Jumps (google it :))

– 15 Overhead Squat / 30 air squat

– 30 ALT backwards lunges

Buy Out – 400 Yard Run

At Home Workout

CrossFit Skiatook – At Home Workout

Stretching and Mobility

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP

– 15 sit up

– 15 Push ups

– 15 Burpee

– 15 Jumping Jacks

– 15 V-Ups

– 15 overhead Press (with weight of your choice)

– 15 Mountain Climber

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