W.O.D.

Open Gym

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Skills

Work on any lifts or movements of your choice.

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP:

2 Squat Cleans 115/75

3 Front Squats 115/75

4 Hang Power Cleans 115/75

5 S2OH 115/75

6 KB Goblet Box Step-Ups 53/35

7 Box Jumps

Happy Birthday America!!!!

CrossFit Skiatook – Crossfit/Bootcamp blended

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Stretching and Mobility

Warm-up

Metcon

Team 1776 (Time)

For Time (in a Team of 3)

Kettlebell Swings (53/35 lb)

Box Jumps (24/20 in)

Air Squats

Push-Ups

Burpees

Pull-Ups

Sit-Ups

Row (calories)

Double-Unders

Wall Ball Shots (20/14 lb)

Ball Slams (20/10 lb)

Dumbbell Push Press (45/35 lb)

As a team, complete a total of 1776 reps involving all exercises in any order

HERO WOD FRIDAY !!!!

CrossFit Skiatook – Crossfit/Bootcamp blended

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Stretching and Mobility

Warm Up

500 meter Row

Tama (Time)

For time:

800-meter single-arm barbell farmers carry, 45/35 lb.

31 toes-to-bars

31 push-ups

31 front squats, 95/65 lb.

400-meter single-arm barbell farmers carry, 95/65 lb.

31 toes-to-bars

31 push-ups

31 hang power cleans, 135/95 lb.

200-meter single-arm barbell farmers carry, 135/95 lb.

Intermediate Option

For time:

800-meter single-arm barbell farmers carry, 45/35 lb.

31 toes-to-bars

31 push-ups

31 front squats, 75/55 lb.

400-meter single-arm barbell farmers carry, 75/55 lb.

31 toes-to-bars

31 push-ups

31 hang power cleans, 75/55 lb.

200-meter single-arm barbell farmers carry, 95/65 lb.

Beginner Option

For time:

400-meter single-arm barbell farmers carry, 35/22 lb.

31 sit-ups

31 knee push-ups

31 front squats, 35-/22 lb.

200-meter single-arm barbell farmers carry, 55/35 lb.

31 sit-ups

31 knee push-ups

31 hang power cleans, 55/35 lb.

200-meter single-arm barbell farmers carry, 55/35 lb.
To learn more about Tama click here

HERO WOD FRIDAY !!!!

CrossFit Skiatook – CrossFit

View Public Whiteboard

Stretching and Mobility

Warm Up

500 meter Row

Tama (Time)

For time:

800-meter single-arm barbell farmers carry, 45/35 lb.

31 toes-to-bars

31 push-ups

31 front squats, 95/65 lb.

400-meter single-arm barbell farmers carry, 95/65 lb.

31 toes-to-bars

31 push-ups

31 hang power cleans, 135/95 lb.

200-meter single-arm barbell farmers carry, 135/95 lb.

Intermediate Option

For time:

800-meter single-arm barbell farmers carry, 45/35 lb.

31 toes-to-bars

31 push-ups

31 front squats, 75/55 lb.

400-meter single-arm barbell farmers carry, 75/55 lb.

31 toes-to-bars

31 push-ups

31 hang power cleans, 75/55 lb.

200-meter single-arm barbell farmers carry, 95/65 lb.

Beginner Option

For time:

400-meter single-arm barbell farmers carry, 35/22 lb.

31 sit-ups

31 knee push-ups

31 front squats, 35-/22 lb.

200-meter single-arm barbell farmers carry, 55/35 lb.

31 sit-ups

31 knee push-ups

31 hang power cleans, 55/35 lb.

200-meter single-arm barbell farmers carry, 55/35 lb.
To learn more about Tama click here

Camel Day

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Strength

Bench Press (8×4)

Metcon

Metcon (Time)

For Time

2 Rounds

50 DUs RX+ Unbroken

40 Sit-ups RX+ GHDSUs

30 Wall Balls 20/14

20 Push-ups RX+ HRPUs

10 Ring Dip RX+ 5 Ring MU

HOTSHOTS!!!

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Warm-up

5 Rounds

100m Row Game

For every meter off from the 100 meter mark. It’s 1 Burpee penalty.

Metcon

Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run
On June 30, 2013 19 members of the Granite Mountain Interagency Hot Shot Crew lost their lives battling the 2,000 acre Yarnell Hill fire just south of Prescott AZ. Thank you for your service, you will never be forgotten. RIP Brothers.

Avengers “Super” Saturday WOD

CrossFit Skiatook – Crossfit/Bootcamp blended

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Stretching and Mobility

Metcon

Metcon (AMRAP – Rounds and Reps)

“Black Widow”

5 min AMRAP

100m sprint, then

AMRAP:

10 toes-to-bar

25 DU/50 singles

-rest 1 min-

“Captain America”

5 min AMRAP

200m run w/plate (RX:25/15#)

Then, AMRAP

10 atomic sit-ups w/plate

10 alt OH lunges w/plate

-rest 1 min-

“Thor”

5 min AMRAP

300m run w/DB (RX: 50/35)🥵

Then, AMRAP

10 alt DB snatch

10 Goblet Squats

-rest 1 min-

“Hulk”

5 min AMRAP

400m run (max effort)

10 floor bench press (95/65)

10 slam balls

-rest 1 min-

“Iron Man”

5 min AMRAP

800m run (RX: w/vest 20/14#)

25 C&J 135/95

Hero Friday

CrossFit Skiatook – Crossfit/Bootcamp blended

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Stretching and Mobility

Tabata

Wall Ball Shots

The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#

7 Knees-To-Elbows

7 Deadlifts, 245#

7 Burpees

7 Kettlebell Swings, 70#

7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
Scale all weight and movements as needed. Everyone involved at every level! please score your time as we will do in 6 months again 🙂

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