(405) 463-XFIT

The Heat Is On

Olympic Lifting at 9:30AM

CONDITIONING:

1 Mile Run

30 Squat Cleans (95/65)

800M Run

20 Squat Cleans (135/95)

400M Run

10 Squat Cleans (155/105)

Cookie Dough

STRENGTH:

A. Deadlift

2 x 8 @  65% , 1 x 8 @ 70%

B.Sled Pull

3 x 50Ft Backwards @ HAP

C. Upright Row

3 x 12

CONDITIONING:

12 Min Time Cap

Three Rounds for Time

400M Run

15 Pull Ups

15 DB Thrusters (40/25)

CORE/MOBILITY:

2 Min Hip Bridge Hold

1 Min Scorpion

1 Min Puppy Pose

Happier

STRENGTH:

EMOM for 10 Min

2 Reps Front Squat @ 70%

then

4 x 12 Barbell Curls

4 x 15 Hollow Rocks with Plate Hold

CONDITIONING:

12 Min EMOM

1 Snatch (Pick Your Weight)

Max Rep Double Unders

CORE/MOBILITY:

:30 Calves On Post

:30 Bowler Stretch

Judgemental Eyes

New winter gear!! Go to the link below and order by Nov 25th!

Orders will he delivered on Dec 11 just in time for the holidays!

Crossfit OKC Winter Apparel

STRENGTH:

Bench Press

3 x 8 @ 65%, 1 x 4 @ 70%

Alt with 4 x 5 Chin Ups with tempo decent.

CONDITIONING:

With a Partner….

Three Rounds for Time…

30 Med Ball Sit Ups (20/14)

30 Power Cleans (135/95)

CORE/MOBILITY:

1 Min Upward Dog

1 Min Straddle

No Signal

STRENGTH:

A. Romanian Deadlifts 4 x 12

B. Seated DB Seesaw Press 4 x 20

C. Russian Medball Twist 4 x 20

CONDITIONING:

For Time….

500M Row

75 Air Squats

15 Shoulder to Overhead (165/115)

CORE/MOBILITY:

1 Min Twisted Cross

1 Min Child’s Pose

Babaganoush

STRENGTH:

Back Squat

2 x 8 @ 60%

2 x 6 @ 65%

2 x 4 @ 75%

Include 4 x 12 Seated PVC Lat Pull dow

CONDITIONING:

AMRAP in 10 Min

5 Toes to Bar

10 Burpees

15 Russian KB Swings (70/53)

CORE/MOBILITY:

1 Min Upward Dog

1 Min Pigeon Pose

Cozy Saturday

Handstand Clinic today from 12PM to 2PM!!

Olympic Lifting at 9:30AM

CONDITIONONG:

Six x Five Min AMRAPS…

AMRAP #1

50 Double Unders

30 Wallballs

15 Pull Ups

Rest 2 Min Between AMRAPs

Each AMRAP add:

25 Double Unders

10 Wallballs

5 Pull Ups

Wooden Nickle

Don’t forget about our Handstand Clinic on Saturday from 12PM to 2PM with Ginny! Register online! Cost is $20.

STRENGTH:

A. Deadlift 5 x 2 @ 70%

B. 5 x 50Ft Sled Walk @ slow March speed

C. 5 x 10 Hollow Rocks

CONDITIONING:

Three Rounds for Time…

25 Box Jumps (24/20)

100Ft Handstand Walk

(modify with 200ft bear crawl or 90 sec handstand hold or 50 shoulder touches)

CORE/MOBILITY:

1 Min Downward Dog

:30 Thread the Needle

15 Wall Slides

Galentines

STRENGTH:

A. Front Squat 4 x 4

B. Bent Over Barbell Row 4 x 8

C. Turkish Get Up 4 x 2 (each arm)

CONDITIONING:

12 Min Time Cap

For Time…

750M Row

50 Alt DB Snatch (50/30)

500M Row

30 Russian KB Swings (70/53)

CORE/MOBILITY:

1 Min Lying Side Twist

1 Min Puppy Pose

 

Village Underground

STRENGTH:

Seated DB Press 3 x 12

Barbell Curls 3 x 10

Candlesticks 3 x 10

CONDITIONING:

With a Partner….

12 Min AMRAP

You Go I Go Rounds

Shuttle Run (15ft – 30ft – 50ft)

15 Push Ups

CORE/MOBILITY:

1 Min Scorpion

1 Min Forward Fold