W.O.D.

BBQ Appreciation WOD

CrossFit Skiatook – CrossFit

Stretching and Mobility

Metcon

Metcon (AMRAP – Rounds and Reps)

20 MIN AMRAP

PERSON 1 PERSON 2 (Choice of 1)

10 Power Clean   135/95 400m RUN or

10 Push Ups 600m ROW or

10 Sit Ups 20 Cal. Bike

After Each is Finished, Tag and switch

Fri 1/17/20

CrossFit Skiatook – CrossFit

Stretching and Mobility

Strength

Deadlift (5×2)

Metcon

Metcon (Time)

For Time

Buy In 500m Row and 50 DUs

21-15-9

KB Suitcase Deadlift 53/35 RX+ 70/53

Wall Balls 20/14

T2B

Cash Out 500m Row and 50 DUs

Thur 1/16/20

CrossFit Skiatook – CrossFit

Stretching and Mobility

Strength

Back Squat (10×2)

Metcon

Metcon (AMRAP – Rounds and Reps)

18 min AMRAP

10 Cal Bike

12 Box Jumps 24/20

10 Cal Bike

12 Goblet Squats 53/35

Wed 1/15/20

CrossFit Skiatook – CrossFit

Stretching and Mobility

Skills

Take some time and work on

A) Rope Climbs

AND

B) DUs

Metcon

Metcon (Time)

For Time

50 DUs

10 Pull-ups

5 Rope Climbs

40 DUs

10 T2B

4 Rope Climbs

30 DUs

10 Dips

3 Rope Climbs

20 DUs

10 T2B

2 Rope Climbs

10 DUs

10 Pull-ups

1 Rope Climbs

Tue 1/14/20

CrossFit Skiatook – CrossFit

Stretching and Mobility

Strength

1 Power Clean + 1 Squat Clean (8×1)

working up in weight

Metcon

Metcon (Time)

For Time

100 Hang Squat Cleans 45/35

EMOM 3 Burpees

Mon 1/13/20

CrossFit Skiatook – CrossFit

Stretching and Mobility

Strength

Shoulder Press (5×5)

Metcon

Metcon (Time)

For Time

15 Wall Ball Shots 20/14

20 HRPUs

15 S2OH 95/65

20 Wall Ball Shots 20/14

15 HRPUs

10 S2OH 135/95

30 Wall Ball Shots 20/14

10 HRPUs

5 S2OH 155/105

Ice Ice Baby Sat 1/11/20

CrossFit Skiatook – CrossFit

Stretching and Mobility

Metcon

Metcon (Time)

For Time (30 min Cap)

50 Deadlifts 135/95

40 Pull-ups

30 Cal Bike

20 Front Squats 135/95

10 S2OH 135/95

10 Burpees Box Jumps 24/20

20 Hang Power Cleans 135/95

30 Alt. Lunges

40 HRPUs

50 Sit-ups

Fri 1/10/20

CrossFit Skiatook – CrossFit

Stretching and Mobility

Strength

Push Press (6×3)

Metcon

Metcon (Time)

For Time

10 Press 115/85

15 OHS 115/85

20 Push Press 115/85

25 Front Squats 115/85

30 Push Jerk 115/85

35 Back Squats 115/85

Thur 1/9/20

CrossFit Skiatook – CrossFit

Stretching and Mobility

Accessory Work

ROWING TECHNIQUE/PRACTICES.

Choaches take some time to go over rowing technique and good form.

Metcon

5k Row (Time)

Max Effort 5k Row

Wed 1/8/20

CrossFit Skiatook – CrossFit

Stretching and Mobility

Strength

Squat Clean (10×2)

10 min EMOM working up in Weight

Metcon

Metcon (Time)

For Time (25min cap)

40 Deadlifts 155/105

30 Cal Bike

20 Burpees

30 Box Jumps 24/20

20 Cal Bike

10 Burpees

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