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!

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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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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!

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

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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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.

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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Training

1) 3x3 each arm: One Arm Barbell/Dumbbell Snatch to reverse Turkish Get-up

2) 4x400m Sandbag run (80lbs/40lbs)-do not set it down!

*Advanced use 100lb Keg

*Rest as needed between sets-

3) Hanging L-Holds 3x20 secs

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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!

* Congratulations to Tony Brophy on his new baby!!!!!!!