100626 Fun with a Plate!

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Skill

Pose Running Drills

W.O.D.

400 m Run (25lb/15lb)

25 Walking Lunges with plate

400m Run (25lb/15lb)

25 Plate Push-ups

400m Run (25lb/15lb)

25 OHS with plate

400m Run (25lb/15lb)

25 Plate Sit-ups

400m Run (25lb/15lb)

* Complete a 5 Burpee penalty for every time you set down the plate.

Schedule Change!

Schedule Change: After long thought I have decided to discontinue the Sunday 3:00pm class. This Sunday will be the last one! Sorry for any inconvenience it may cause. Besides you all deserve a rest day!

Schedule Change Part Two: Afternoon classes are getting packed and the new building will not be ready for a few months. I will add a 4:30pm class on Monday-Tuesday-Thursday to test out participation starting next week. I am also discontinuing the Wednesday 9:00am class starting next week.

100625 Quarter Gone Bad

W.O.D. www.CrossFitFootball.com

Quarter Gone Bad

5 Rounds for total reps of:

135lb Thrusters, 15 seconds

45 seconds rest

50lb Weighed Pull-up, 15 seconds

45 seconds rest

Burpees, 15 seconds

45 seconds rest

Post total reps to comments


 

100624 Max Week Day 4: Bench Press

Strength

Bench Press: 5,4,3,2,1 & 3 attempts for a 1RM

W.O.D.

10 Rounds for time:

Sprint 100m

Rest 90 seconds

*Everyone please bring a timer!

Post results to comments

Exile News

* Operation: Morning Glory will commence at 3:00pm June 27th!

* Let's get CrossFit some recognition in Oklahoma. Everyone go to http://www.okgazette.com/bestof.html and vote CrossFit OKC for #86!

* The Tough Mudder has been canceled for Dallas due to a insurance concern. Stay tuned for more race sign-ups!

* We will celebrate Ashley Hart's Birthday in the Boot-camp Saturday morning at 8:45am!


100623 Max Week Day 3: Deadlift

Strength

Deadlift: Warm-up 5,4,3,2,1 & 3 attempts for a 1RM

3x15 Knees to Elbows

W.O.D.

Pose Running Warm-up and Drills

Time Trial: 1 Mile Run

*Utilize the Pose Running Method for a part of the run

Post results to comments

Exile News

* Operation: Morning Glory will commence at 3:00pm June 27th!

* Let's get CrossFit some recognition in Oklahoma. Everyone go to http://www.okgazette.com/bestof.html and vote CrossFit OKC for #86!

* The sign-up for the Tough Mudder in Dallas has been down. I will post the password when it goes through: 12 members are on the list. See a coach if you want to join!


100622 Max Week Day 2: Back Squat

Strength

Back Squat: Warm -up 5,4,3,2,1 & Set a new PR

W.O.D. www.CrossFitFootball.com

CrossFit Disco

10,9,8,7,6,5,4,3,2,1

Power Cleans 75% of Body Weight

Pull-ups

Post results to comments

100621 Max Week Day 1: Shoulder Press

Strength

Shoulder Press 5(70%) ,4( 75%) ,3( 80%) ,2(85%) ,1(90%) 1( 100%+5lbs)

W.O.D. www.CrossFitFootball.com

Amrap 12 minutes:

10 True Push-ups

10 Supine Ring Pull-ups

Sprint 50 yards

Post results to comments

Exile News

* Operation: Morning Glory will commence at 3:00pm June 27th!

* Let's get CrossFit some recognition in Oklahoma. Everyone go to http://www.okgazette.com/bestof.html and vote CrossFit OKC for #86!

* The sign-up for the Tough Mudder in Dallas has been down. I will post the password when it goes through: 12 members are on the list. See a coach if you want to join!

100620 Happy Fathers Day!

Open Gym 3:00pm

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100619 Birthday Beatdown

Happy Birthday to Crystal, Doug & Dave!

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Team W.O.D.

Two or Four person team will complete the following:

800m Run

82 Pull-ups

200m Buddy Carry

82 Reverse Burpee

200m Buddy Carry

82 Knees to Elbows

200m Buddy Carry

82 Push-ups

800m Run

Post results to comments

100618 CrossFit Football

Strength

Power Snatch 8x2

Hollow Rocks 3x15

W.O.D.

Complete 8 Rounds of:

50 yard Farmers Walk

* Rest 90 seconds between efforts

*Go as heavy as possible

*Count a penalty for every time you set the weight down during the walk.

*Perform one Burpee for every penalty.

Post results to comments

Exile News

* Crystal Marriott, Dave Ursua & Doug Boytim will have a Birthday Beat-down on Saturday June 19th at 10:00am.

* The Boot-camp will meet at Moore High School Track at 8:45am

* Operation: Morning Glory will commence at 3:00pm June 27th!

* Let's get CrossFit some recognition in Oklahoma. Everyone go to http://www.okgazette.com/bestof.html and vote CrossFit OKC for #86!

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