W.O.D.

October 2, 2018

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Skills

5 X 3 Wall Walks

Metcon (AMRAP – Rounds and Reps)

12 AMRAP

4 Bar Muscle Ups

6 Thrusters

24 DU

RX 115/85

Comp 135/95

October 1, 2018

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Metcon (No Measure)

Warm Up:

2 Rounds

10 Alt. DB Snatch 50/35

10 Pull Ups

10 Calories

Jerry Swinger (Time)

30 Wall Balls 20/24

30 KB Swings 53/35

60 Box Jumps 24/20

30 KB Swings

30 Wall Balls

September 28, 2018

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Metcon (AMRAP – Rounds and Reps)

7 AMRAP

100 Run

25 DU

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

September 27, 2018

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Crossfit Total II (Weight)

1 Clean

1 Bench

1 OHS
Total Weight entered

Individual Lift below

Clean (Max)

Bench Press (Max)

Overhead Squat (Max)

September 26, 2018

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Power Snatch (12 X 2 @ 70%-100%)

12 EMOM

Add weight each set

Metcon (Time)

5 Rounds

10 Pistols – 10 ea

10 Burpee Box Jumps

RX 24/20

Comp 30/24

September 24, 2018

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Incredible Hulk (AMRAP – Rounds and Reps)

20 AMRAP

5 Deadlifts

5 Hang Cleans

5 Front Squats

5 Push Press

5 Back Squats

115/75

Warm Up

Go over all movement standards

September 21, 2018

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Skills

Bar or Ring Muscle Up Practice

Metcon (Time)

4 Rounds

6 Bar Muscle Ups

48 DU

18 HRPU

September 20, 2018

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Deadlift (12 X 2 @ 80% )

Metcon (AMRAP – Rounds and Reps)

16 AMRAP

200 Run

4 HSPU

6 Front Squats

12 Calories

RX 95 / 65 – Row

Comp 135/95 – Bike

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