Workout Of The Day

  • Out Row, Out Run


    Strength:

    Reverse Barbell Lunge, 3 x 10

    Sport Strength:

    1) 5 x Clean Complex @ 75% 1RM Squat Clean (1 Power Clean + 1 Hang Power Clean + 1 Hang Squat Clean)  Rest 2 Minutes between sets. 

    2) One ME Set Push Press @ 65% 1RM .

    WOD:

    Three Rounds for Time...

    500 M Row
    400 M Run

    Daily Challenge:

    3 x ME Chin Over the Bar Holds

    Mobility:

    High Hams on Box, Death Stretch

    Post loads for Reverse Barbell Lunge and time for WOD to comments.

    Burpee Challenge Day 74, Total 2758

  • In 10's


    Strength:

    Overhead Squat, 3 x 10

    Sport Strength:

    1a) 4 x 1 Snatch Balance + 3 Overhead Squats @ 70% 1RM 

    1b) 2 Rope Climbs. Rest 90 sec.

    WOD:

    Four Rounds For Time...

    10 Box Jumps
    10 Hang Power Cleans
    10 Chest to Bar Pull Ups

    Daily Challenge:

    Med Ball Sit ups, 3 x 15

    Mobility:

    Biceps on Post, Downward Dog

    Post loads for Overhead Squats and time for WOD to comments.

    Burpee Challenge Day 73, Total 2684

  • Jay


    Strength:

    Romanian Deadlift, 3 x 10

    Sport Strength:

    1a) 4 x 3 Romanian DL @ 65% 1RM DL  

    1b) 4 x 3 Weighted Chest 2 Bar Pull Up

    WOD:

    "Jay"

    3 Rounds for Time...
    11 Power Snatch
    30 Burpees
    50 Double Unders

    Happy 50th Birthday to Jay Wade!

    Daily Challenge:

    Standing Leg Raises Front, Side, Back 3 x 10 each side

    Mobility:

    Calves on Post, Lying Side Twist w/ Band

    Post loads for Romanian Deadlift and time for WOD to comments.

    Burpee Challenge Day 72, Total 2611

  • Hill Runs

    Meet at Bluff Creek Park at 2PM today for some hill runs! If you are up for a swim after, we will head to The Lighthouse for some water work. 

    Bluff Creek Park is located north of Hefner on Meridian right by Lake Hefner. Bring a friend! 

  • Badger

    WOD:

    "Badger"
    3 Rounds for Time...
    30 Squat Cleans (95/65)
    30 Pull Ups
    800 M Run
    Compare to 5/5

    Post time for WOD to comments

    Burpee Day Challenge 70, Total 2469

  • Walk In, Crawl Out


    Strength:

    15 Minute Skill Work: 5 Minute Tire Flips, 5 Minute Handstand Work (wall climbs, holds, hspu, walking) 5 Minute Turkish Get Ups. Pick your order!

    WOD:

    For Time....

    30-20-10
    Deadlifts

    Wall Balls

    Ab Mat Sit Ups

    Daily Challenge:

    Floor Wipers w/ Barbell, 3 x 20

    Mobility:

    High Hams on Box, Upward Dog

    Post time for WOD to comments.

    Burpee Challenge Day 69, Total 2399

  • Ropes


    Strength:

    15 Minute Skill work stations: 5 Minutes Rope Climbs, 5 Minutes Muscle Up Work or Kipping Pull Up, 5 Minute Double Under practice. Pick your order!

    Sport Strength:

    EMOTM for 12 Minutes: Odd Minute: 1 Rope Climb. Even Minute: 2 Muscle Ups (ladies) 3 Muscle ups (guys)

    WOD:

    For Time...

    500 M Row
    9 Hang Squat Clean to Thruster
    5 KB Snatch each arm
    300 M Row
    7 Hang Squat Clean to Thruster
    7 KB Snatch each arm
    100 M Row
    5 Hang Squat Clean to Thruster
    9 KB Snatch each arm

    Daily Challenge:

    Seated Partner Med Ball Toss, 2 x 50

    Mobility:

    Bowler Stretch, Lying Side Twist w/ Band

    Post time for WOD to comments.

    Burpee Challenge Day 68, Total 2330

  • Cindy OR Mary

    Strength/Sport Strength:

    15 Minutes to establish a 3RM Deadlift

    WOD:

    "Cindy"
    20 Minute AMRAP
    5 Pull Ups
    10 Push Ups
    15 Squats
    Compare to 5/30/12
    OR
    "Mary"
    20 Minute AMRAP
    5 HSPU
    10 Pistols
    15 Pull Ups
    Compare to 8/30/12

    Daily Challenge:

    Hollow Rock Holds, 3 x 30 sec

    Mobility:

    Biceps on Post, Standing Quad Stretch

    Post loads for 3RM Deadlift and time for WOD to comments.

    Burpee Challenge Day 67, Total 2262

  • Demo


    Strength:

    Push Jerk or Split Jerk practice. Work up to a heavy 1RM. Focus on technique if you are still new to the movement.

    Sport Strength:

    Shoulder Press 3x3, Push Press 3x3, Push Jerk 3x3. Heavier than last week if possible.

    WOD:

    3 Rounds for Time...
    400 M Run
    20 Burpees
    15 Bent Over Row w/ DB

    Daily Challenge:

    Partner Glute Ham Raise, 3 x 8

    Mobility:

    Child's Pose, Runner's Stretch

    Post loads for Push Jerk or Split Jerk and time for WOD to comments.

    Burpee Challenge Day 66, Total 2195

  • Recovery Mode


    Strength:

    Snatch Ladder. Every Minute on the Minute for 15 Minutes Perform one snatch. Squat or Power. Increase weight or maintain the same weight to work on form.

    Sport Strength:

    Snatch Ladder. EMOTM for 15 minutes perform one full squat snatch. Increase weight as possible.

    WOD:

    AMRAP in 8 Minutes...
    5 Overhead Squats
    10 KB Swings
    15 Double Unders
    OHS (115/75) KB (2 pd/1.5pd)

    Daily Challenge:

    Flutter Kicks, 3 x 100

    Mobility:

    Dolf Stretch, Calves on Post

    Post loads for Snatch and Reps for WOD to comments.

    Burpee Challenge Day 65, Total 2129

  • Bedlam Beatdown


    Seven Rounds for Time...
    12 Thursters (75/55)
    9 Toes to Bar
    200 M Run w/ Med Ball (20/14)

    Burpee Day Challenge 63, Total 2000

  • Black Friday Football

    10AM Black Friday Class

    WOD:

    "Black Friday Football"
    This is a three person team workout. Each team will "play" two 12 minute halves with a 5 minute halftime. All teams play at the same time.
    *A touchdown is scored when a team completes 60 Wallballs AND 60 burpees. Only two people working at a time. = 6 Points.
    *Extra points are scored by all team members running a 200m or rowing 200m = 1 point after the touchdown.
    *Field goals are scored by a team completing 60 KB swings AND 60 Box Jumps. Only two people working at a time = 3 points

    Feel free to sport your favorite team's football gear! Have fun with this one!  Use some strategy, lots of team work and work off that holiday turkey! Don't forget to keep score.
    Thanks to CrossFit One World for this WOD!

    Daily Challenge:

    Seated Partner Med Ball Toss, 3 x 20

    Mobility:

    Death Stretch, Lying Side Twist w/ Band

    Burpee Challenge Day 62, Total 1937

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