Workout Of The Day

  • In It to Win It!


    Strength:

    Wall Climbs 4 x 2 or HSPU practice

    WOD:

    4 Rounds for Time...

    10 Overhead Squats (95/65)

    15 Box Jumps (24/20)

    20 Ab Mat Sit Ups


    Daily Challenge:

    Flutter Kicks, 3 x 100

    Mobility:

    Bowler Stretch, Childs Pose

    Get Your Results Posted to Comments!

  • Elizabeth


    Strength:

    Bear Complex, 4 x 2 

    WOD:

    "Elizabeth"
    21-15-9
    Squat Cleans
    Ring Dips

    Daily Challenge:

    Ab Roller, 3 x 12

    Mobility:

    Scorpion Stretch, Biceps on Post

    Get Your Results Posted to Comments!


  • Touch Base

    Strength:

    OKC Standard: Overhead Squat

    WOD:

    3 Rounds for Time....
    300 M Row
    20 Alternating DB Snatch
    10 Single DB Goblet Squat (hold a single DB anyway you choose and squat)

    Daily Challenge:

    Candlesticks, 3 x 25

    Mobility:

    High Hams on Box, Downward Dog

    Get Your Results Posted to Comments!

  • 12 Days of Christmas for Bobby's Bday


    Strength:

    EMOTM for 10 Min: 10 Double unders and 1 Power clean.
    Increase weight each minute trying to reach a heavy single or establish a new 1RM

    Sport Strength:

    No Sports Strength this Week.

    WOD:

    Happy Birthday, Bobby! Today's WOD comes per Bobby's request. Holiday in May!
    "12 Days of Christmas for Bobby's Bday"
    1 Deadlift (70% 1RM)
    2 Muscle ups or Chest to Bar Pull Ups
    3 Squats
    4 Burpees
    5 DB Thrusters
    6 Toes to Bar or Reverse Crunch
    7 Box Jumps
    8 HSPU or Push Ups
    9 KB Swings
    10 OH Walking Lunges w/ Plate
    11 Wall Balls
    12 10 M Shuttle Sprints
    *Perform WOD just like the "Twelve Days of Christmas Song. (i.e: 1: 2,1: 3,2,1: 4,3,2,1...etc.)
    Compare to 12/24/12

    Daily Challenge:

    Tabata Hollow Rocks

    Mobility:

    Calves on Post, Death Stretch

    Get Your Results Posted to Comments!

  • Murph


    WOD:

    "Murph"
    1 Mile Run
    100 Pull Ups
    200 Push Ups
    300 Squats
    1 Mile Run

    Get Your Results Posted to Comments!


  • Oklahoma Strong


    Open Gym from 8:30AM to 9:30AM Today! 

    Then come out to The Doom Room for Oklahoma Strong from 10AM to 2PM!

    "Oklahoma Srong"
    In Teams of 2, You Go-I Go
    5 HSPU
    20 Wall Ball (20/14)
    20 Walking Lunges
    13 Alternating KB Snatch (1.5/1)

  • Homa


    Strength:

    Push Press, 5-3-1

    Sport Strength:

    Overhead Work. 15 Minutes to max out on Shoulder Press, Push Press, or Jerk.

    WOD:

    Four Rounds for Time...
    400 M Run
    50 Squats

    Everyone come out Saturday from 10AM to 2PM at The Doom Room for "Oklahoma Strong"!  This is an all area CrossFit fundraiser for the people of Moore.

    Daily Challenge:

    Wall Climbs, 5 x 2

    Mobility:

    High Hams on Box, Childs Pose

    Get Your Results Posted to Comments!

  • x3


    Strength:

    Front Squat, 5-3-1

    Sport Strength:

    Front Squat 7 x 3 @ 84% 1RM

    WOD:

    18-15-12-9-6-3
    Pull Ups
    KB Swings (1.5/1)

    Everyone come out Saturday from 10AM to 2PM at The Doom Room for "Oklahoma Strong"!  This is an all area CrossFit fundraiser for the people of Moore.

    Daily Challenge:

    Partner Glute Ham Raise, 3 x 10

    Mobility:

    Bowler Stretch, Death Stretch

    Get Your Results Posted to Comments!

  • 30 Min Cap


    Strength:

    Single Arm DB Row, 5-3-1

    Sport Strength:

    EMOTM for 10 Min: 3 Touch and Go Power Snatches. HAP.

    WOD:

    For Time...
    1 Mile Run
    2K Row
    800 M Run
    1K Row
    30 Minute Time Cap. Scale Accordingly.

    Daily Challenge:

    Superman Holds, 30 sec x 3

    Mobility:

    Downward Dog, Standing Quad Stretch

    Get Your Results Posted to Comments!

  • 21


    Strength:

    Dips, 5-3-1

    Sport Strength:

    1a) 6 x 3 Muscle Ups or Jumping Muscle Ups (Most difficult. Strict or weighted if possible) 

    1b) 6 x 2 Back Squat

    WOD:

    21-15-9
    Overhead Squats (115/75)
    Box Jumps (24/20)
    Toes to Bar

    Daily Challenge:

    Russian Med Ball Twist, 3 x 20

    Mobility:

    Wall Slides, Downward Dog

    Get Your Results Posted to Comments!

  • EVENING CLASSES CANCELLED

    EVENING CLASSES CANCELLED DUE TO WEATHER

    Strength:

    Dead Lift, 5 -3 -1

    Sport Strength:

    1a) 5 x 2 Deadlift @ 80% 1RM 

    1b) 150 M Row Sprint. Rest 1 Minute.

    WOD:

    "Annie"
    50-40-30-20-10
    Sit Ups
    Double Unders

    Daily Challenge:

    Wall Climbs 4 x 2 OR 2 x Max Effort Plank Hold

    Mobility:

    Calves on Post, Seal Pose

    Get Your Results Posted to Comments!

  • Filthy Fifty

    WOD:

    "Filthy Fifty"
    Box jump, jumping pull-ups, KB swing
    walking lunge, knee to elbow, push press,
    good mornings, wall ball, burpees, double unders
    50 reps of each for time.

    Get Your Results Posted to Comments!

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