W.O.D.

Cold Shoulder

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Strength

Shoulder Press (3×3)

@70% of 1 RM

Push Press (2×3)

@70% of 1RM

Split Jerk (1×3)

@70% of 1RM

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

2 Thrusters at 70% of 1RM

100m KB Farmers Carry 53/35

12 T2B

7 for 7

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Strength

Paused Front Squat (5×3)

3 second pause at the bottom

65% of 1RM

Metcon

7 For 7 (Time)

For Time

7 Rounds

7 Squat Cleans 135/95 RX+155/105

7 Burpee Box Jump Overs 24/20 RX+30/24

Unbroken

CrossFit Skiatook – Crossfit/Bootcamp blended

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Stretching and Mobility

Metcon

Metcon (Time)

Saturday workout

For Time

4 rounds

10 Hang Clean and jerk 115/75

20 DU’s

5 pull-ups + 5T2b

400 Run.

5 burpee penalty for any sets that are broken.

HERO WOD FRIDAY!!!

CrossFit Skiatook – Crossfit/Bootcamp blended

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Stretching and Mobility

Metcon

Bradshaw (Time)

10 rounds for time of:

3 Handstand Push-ups

6 Deadlifts, 225 #

12 Pull-ups

24 Double-unders
In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009
To learn more about Bradshaw click here
Scaling Options

DB Shoulder Press

Deadlift (you pick the weight)

pull ups/ Ring Rows

DUs/singles

HERO WOD FRIDAY !!!!

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Metcon

Bradshaw (Time)

10 rounds for time of:

3 Handstand Push-ups

6 Deadlifts, 225 #

12 Pull-ups

24 Double-unders
In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009
To learn more about Bradshaw click here
Females DL 155#

Thirsty Thursday

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Skills

Skill work Athletes Choice

Pick a skill that you’re just dying to conquer.

Metcon

Metcon (AMRAP – Rounds and Reps)

17 min AMRAP

400m Run

25 DUs

10 KB Swings 53/35

25 DUs

10 HRPUs

miƩrcoles

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Weightlifting

Power Clean (4×3)

All 4 sets @ 70% of 1 RM

Metcon

Metcon (Time)

800m Run

7 Deadlift 185/125

3 Hang Power Clean 185/125

10 Box jump overs 24/20

600m Run

7 Deadlift 185/125

3 Hang Power Clean 185/125

10 Box jump overs 24/20

400m Run

7 Deadlift 185/125

3 Hang Power Clean 185/125

10 Box jump overs 24/20

200m Run

7 Deadlift 185/125

3 Hang Power Clean 185/125

10 Box jump overs 24/20

Lt. Dan

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Strength

Back Squat

12 min EMOM(3 Rounds)

Min 1 – 6 Back Squats @ 65%

Min 2 – 4 Back Squats @ 70%

Min 3 – 2 Back Squats @ 75%

Min 4 REST

Metcon

Metcon (Time)

80 Air Squats

40 Sit-ups

20 Burpees

60 Air Squats

30 Sit-ups

15 Burpees

40 Air Squats

20 Sit-ups

10 Burpees

20 Air Squats

10 Sit-ups

5 Burpees

Monday Fun Day

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Strength

14 min EMOM

ODDS: 5-8 DB Bent Over Lateral Raise

EVENS: 5-8 Shoulder Press (bar/db)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

200m Run

14 Alt. DB Snatches 53/35

10 Cal Bike

REST 90 Sec.

10 min AMRAP

200m Run

7 Devil Press 35/25

10 Cal Row

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