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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

 

Crazy

Don’t forget to order your winter gear before Sunday!

STRENGTH:

Back Squat

3 x 8 @ 70%

1 x 3 @ 85%

Partner Glute Ham Raise 3 x 12

CONDITIONING:

EMOM for 15 Min

Min 1 – 15 Box Jumps (24/20)

Min 2 – 12 Handstand Push Ups (add deficit if desired)

Min 3 – 9 Power Cleans (135/95)

CORE/MOBILITY:

1 Min Downward Dog

15 Hollow Rocks

1 Min Straddle

15 Hollow Rocks

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