(405) 463-XFIT

Honey Nut

STRENGTH:

Front Squat 2 x 8

Close Grip Bench 2 x 5

CONDITIONING:

For Time

150 Wallballs (20/14)

CORE/MOBILITY:

20 Hollow Rocks

1 Min Couch Stretch

20 Hollow Rocks

1 Pigeon Pose

Jet Puffed

STRENGTH:

Bent Over Row 4 x 8

DB Box Step Ups 4 x 10 (total)

Strict Pull Ups – Accumulate 20 Reps

CONDITIONING:

EMOM for 15 Min

Min 1 – 100M Sprint

Min 2 – 12 DB Single Arm Overhead Squat (6 right/6 left)

Min 3 – 12 Toes to Bar

CORE/MOBILITY:

1 Min Upward Dog

1 Min Runners Stretch

Poppins

Ladies Brunch this Saturday at 10AM at the Jones Assembly! RSVP on the Facebook event!

STRENGTH:

Back Squat

2 x 8 @ 75%

1 x 3 @ 90%

Lat Pull Ovees

3 x 8

CONDITIONING:

With a Partner

Three Rounds (each) for Time…

You go I Go Rounds

10 Burpees

30 Double Unders

15 KB Swings (53/35)

30 Double Unders

CORE/MOBILITY:

1 Min Downward Dog

15 V Ups

1 Min Straddle

15 V Ups

Speed

STRENGTH:

Bench Press

2 x 8 @ 75%

1 x 3 @ 90%

Russian Twists

3 x 30

CONDITIONING:

Three Rounds for Time

500M Row

10 Snatch (155/105) – Power or Squat

CORE/MOBILITY:

1 Min Frog

1 Min Child’s Pose

Windy City

STENGTH:

Deadlift

1 x 8 @ 70% 1 x 8 @ 80% 1 x 3 @ 85%

Partner Glute Ham Raise

2 x 12

CONDITIONING:

Five Rounds for Time

12 Hang Squat Cleans (135/95)

20 Push Ups

CORE/MOBILITY:

1 Min Pigeon Pose

1 Min Twisted Cross

:30 Side Plank (each side)

Lumberjack 20

One class today at 10AM!

Get your sweatpants ordered! Orders close Sunday!

Crossfit OKC Winter Apparel

 

  • For Time
  • 20 Deadlifts (275/185 lb)
  • 400 meter Run
  • 20 Kettlebell Swings (70/53)
  • 400 meter Run
  • 20 Overhead Squats (115/75 lb)
  • 400 meter Run
  • 20 Burpees
  • 400 meter Run
  • 20 Chest-to-Bar Pull-Ups
  • 400 meter Run
  • 20 Box Jumps (24/20 in)
  • 400 meter Run
  • 20 Dumbbell Squat Cleans (50/35)
  • 400 meter Run

Life Size

Get your winter gear ordered today!! Delivery will be on Dec 11 in time for Christmas!

Crossfit OKC Winter Apparel

STRENGTH:

Deadlift

1 x 8 @ 65%, 1 x 8 @ 75%, 2 x 3 @ 85%

4 x 50 Ft Sled Drag

CONDITIONING:

Six Rounds for Time…

100M Sprint

10 DB Squats (40/25)

10 Burpees

:30 Rest

CORE/MOBILITY:

3 x 6 Strict Knees to Elbow

1 Min Downward Dog

1 Min Twisted Cross

Snack Bag

Don’t forget to place your order for new winter sweats, sweatshirts and beanies before this weekend! Use the link below to make your order!

Crossfit OKC Winter Apparel

STRENGTH:

Bench Press

3 x 8 @ 70%

1 x 3 @ 85%

Bent Over Row

3 x 8

CONDITIONING:

Three Rounds for Time…

35 Wallballs (20/14)

7/5 Muscle Ups (14 Strict Pull Ups)

500M Row

CORE/MOBILITY:

1 Min Couch Stretch

1 Min Child’s Pose

50 Candlesticks