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

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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.

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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!

100617 CrossFit Football 6-10-2010

Strength

Bench Press 3x5 add 5lbs to last week

W.O.D.

"Religion"

Complete 5 Rounds for time:

Body weight Back Squat Max Reps

7 Burpee Box Jumps 20"

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Exile News

* Crystal Marriott's Birthday Beat-down will be Saturday June 19th at 10:00am.

* 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!

100616 Handstands/GHD Ext./TTB

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Strength

5x3 Handstand Push-ups

3x10 GHD Back Extensions

3x10 Toes to Bar

W.O.D. www.CrossFit.com

15 Rounds for time:

5 Pull-ups

10 Push-ups

15 Squats

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100615 Deadlift/Lunge/Chin-up

Strength

Dead-lift 5/3/2/1/1@80%/1@85%/1@90%/1@PR+5Lbs

Lateral Lunge with nose to knee 3x8 each side

Chin-ups 5x5

W.O.D.

Every minute on the minute for 10 minutes:

15 KB Swings (1.5 pood/1 pood)

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Exile News

* Crystal Marriott's Birthday Beat-down will be Saturday June 19th at 10:00am.

* 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!

100614 Pose & Elizabeth

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Skill

Intro to Pose Running

Intro to Pose Technique Pt I [wmv][mov]

Intro to Pose Technique Pt II [wmv][mov]

W.O.D.

"Elizabeth"

21-15-9

Squat Cleans 135lbs/95lbs

Ring Dips

Compare to 100108

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100613 Open Gym 3:00pm

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Do a missed W.O.D. or do skill work!

100612 Mark Russell Birthday Beatdown!

W.O.D.

36 Three Count Flutter Kicks

10 Burpees

36 KB One Armed Snatches (35lbs/26lbs)

8 Burpees

36 Push-ups

6 Burpees

36 V-ups

4 Burpees

36 KB Goblet Squats (35lbs/26lbs)

2 Burpees

36 Box Jumps (24"/18")

800m Run

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100611 Bench Press/Bent Over Row

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SEAL FIT Training: Make a commitment or get the F@#K Out!

Strength: Powerlifting

Bench Press 5/3/2/1/1@80%/1@85%/1@90%

Bent Over Row  5/3/2/1/ go up in weight each time. (Over hand grip)

W.O.D.

Time Trial: 1000m Row

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Exile News

* We will have a Birthday Beat-down for Mark Russell this Saturday at 10:00am.

* Friday Graduation for another "On-Ramp" Class=Fight Gone Bad!

* Next Week we will add Pose Running to the Class Technique schedule.


100610 Snatch/OHS & Tabata Sledge & Burpees

Strength

1 Power Snatch + 3 Overhead Squats x 5 sets. increase your weight each time

Advanced: 5x1 Snatch 85% of your 1RM

*warm-up with this movement for 10 minutes before beginning

W.O.D.

Tabata Mash-up:

Sledge Hammer Strikes

Rest 1 minute

Burpees

Rest 1 minute

Sledgehammer Strikes

compare to 100126 Tabata Sledge & Burpees

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