(405) 463-XFIT

Lego Friends

STRENGTH:

Front Squat 5 x 5

DB Fly 3 x 8

Candlesticks 3 x 8

CONDITIONING:

EMOM for 12 Min

Min 1: Calorie Row (12/8)

Min 2: 12 Box Jumps

STIMULUS: Sprint each round. All out efforts.

CORE/MOBILITY:

1 Min Downward Dog

1 Min Twisted Cross

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