W.O.D.

November 5, 2018

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Warm-up

400 Run

40 Double Unders

15 Pull Ups

Metcon (AMRAP – Rounds and Reps)

12 AMRAP

14 KB Swings

7 Box Jumps

RX 53/35 – 30/24

Comp 70/53 – 36/30

November 2, 2018

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Warm Up

Coaches Choice

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

November 1, 2018

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Warm-up

2 Rounds

200 Run

50 Singles

25 Air Squats

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

October 31, 2018

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Push-ups (Max Reps )

Squat Clean (1 Rep Max )

October 30, 2018

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

800m Run (Time)

Max Effort 800m Run

Metcon (Time)

5 Rounds

3 Bar Muscle Ups

6 Box Jumps 30/24

12 Calories

October 29, 2018

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Metcon (Time)

7 AMRAP

100 Run

14 – (4) Count Flutter Kicks

7 Burpees

Nookie (AMRAP – Rounds and Reps)

20 AMRAP

7 Squat Cleans

7 Push Press

7 Back Squats

200 Run

RX 95/65

October 26, 2018

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Metcon (Time)

Not Jackie

1000 Row

50 Thrusters 45/35

30 Calorie Bike

October 25, 2018

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Metcon (Time)

For Time:

30 Pull Ups

40 Alt DB Snatch

50 Db Box Step Overs 20″

40 Alt DB Snatch

30 Pull Ups

RX 35/25

Comp 50/35

1 DB

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