W.O.D.

Hero Friday

CrossFit Skiatook – CrossFit

View Public Whiteboard

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 🙂

Bear Necessities

CrossFit Skiatook – CrossFit

View Public Whiteboard

Stretching and Mobility

Strength

Bear Complex (1×1)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Metcon

Metcon (Time)

4 rounds

200m Run with a wall ball 20/14

21 Ring Dips

15 cal Bike

9 med ball cleans 20/14

Who Even Remembers 11.1

CrossFit Skiatook – CrossFit

View Public Whiteboard

Stretching and Mobility

Weightlifting

1 Hang Snatch + 1 Squat Snatch (8×1)

8 min EMOM

Add weight as needed

Metcon

CrossFit Games Open 11.1 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#

who needs feet when you have hands?

CrossFit Skiatook – CrossFit

View Public Whiteboard

Stretching and Mobility

Skills

Take about 15 to 20 min. to work on being upside down.

work on them Handstand holds, Handstand push-ups, handstand walks. Basically get on your hands

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

200m Run

11 Thrusters 95/65. RX+135/95

200m Run

2 Rope climbs RX+ legless

200m Run

11 HRPUs

CF The Monday’s

CrossFit Skiatook – CrossFit

View Public Whiteboard

Stretching and Mobility

Strength

Front Squat (5×5)

All 5 sets done @ the same weight.

Metcon

Belly Flop (Time)

For Time(30 min cap)

21-15-9

Box Jump Overs 24/20

Power Cleans 115/80

C2B Pull-ups

Front Squats 115/80

Bar Facing Burpees

S2OH 115/80

Overhead squat Annie

CrossFit Skiatook – Crossfit/Bootcamp blended

View Public Whiteboard

Stretching and Mobility

Metcon

Metcon (Time)

For Time

50 DUs

50 sit-ups

10 OHS 75/55 RX+ 95/65

40 DUs

40 sit-ups

8 OHS 95/65 RX+ 135/95

30 DUs

30 Sit-ups

6 OHS 105/75 RX+ 155/105

20 DUs

20 Sit-ups

4 OHS 115/85 RX+ 175/115

10 DUs

10 Sit-ups

2 OHS 135/95 RX+ 185/125

CF- Thursday 6/18/20

CrossFit Skiatook – CrossFit

View Public Whiteboard

Stretching and Mobility

Accessory Work

CORE!!!!

3 Rounds

20 sit ups

10 v-ups

20 slam ball Russian twist

10 Superman’s

Metcon

Metcon (Time)

Power Snatch 95/65

10-9-8-7-6-5-4-3-2-1

HSPUs

1-2-3-4-5-6-7-8-9-10

Hero Friday

CrossFit Skiatook – Crossfit/Bootcamp blended

View Public Whiteboard

Stretching and Mobility

Daniel (Time)

For Time:

50 Pull-ups

400 meter run

21 Thruster, 95#

800 meter run

21 Thruster, 95#

400 meter run

50 Pull-ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here
Scale Pull Ups and thruster weight as needed!! Please score your time, will do in 6 months again to show progress 🙂

Hero Friday

CrossFit Skiatook – CrossFit

View Public Whiteboard

Stretching and Mobility

Daniel (Time)

For Time:

50 Pull-ups

400 meter run

21 Thruster, 95#

800 meter run

21 Thruster, 95#

400 meter run

50 Pull-ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here
95/65 THRUSTER!!! Scale Pull Ups and thruster weight as needed!! Please score your time, will do in 6 months again to show progress 🙂

CF Wed. 6/17/20

CrossFit Skiatook – CrossFit

View Public Whiteboard

Stretching and Mobility

Strength

Bench Press (5×3)

All 5 sets at the same weight

Metcon

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″

FREE 2 WEEK TRIAL