WEDNESDAY 070228
REST DAY
7 pm class pays tribute to SSG Joshua Hagar
"You bleed for us, we bleed for you."
What is CrossFit?
Contact Us
- Jason Boagjason@crossfitokc.com / 405.313.6996
- Kim Boag 405.313.6995
- Address14841 Bristol Park Blvd Edmond, OK 73013
About CrossFit OKC
CrossFit Journal
Favorite Links
World-Class Fitness in 100 Words:
- Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
« January 2007 | Main | March 2007 »
February 2007
Tuesday, February 27, 2007
TUESDAY 070227
Ten sprints for time:
Run 100 meters
Post best and worst times to comments.
"Seeing Double" Dave and Victor of CrossFit OKC
Monday, February 26, 2007
MONDAY 070226
Josh
For time:
95 lb. Overhead squat, 21 reps
42 Pull-ups
95 lb. Overhead squat, 15 reps
30 Pull-ups
95 lb. Overhead squat, 9 reps
18 Pull-ups
Post time to comments.
SSG Joshua Hagar, United States Army, was killed Thursday
February 22 in Ar Ramadi, Iraq. Thank you for your service to all of us.
Saturday, February 24, 2007
SUNDAY 070225
"Cindy"
5 Pull-upd
10 Push-ups
15 Squats
As many rounds as possible in 20 minutes.
OR
"Mary"
5 Handstand push-ups
10 One legged squats, alternating
15 Pull-ups
As many rounds as posible in 20 minutes.
Post rounds to comments.
SATURDAY WOD: 400M Run or Row
5 Knees to Elbows
10 DB Thrusters, 25 lbs.
Good job Saturday crew!
Friday, February 23, 2007
FRIDAY 070223
Overhead Squat 1-1-1-1-1-1-1 reps.
Post loads to comments.
Click on the link above to see Nicole from headquarters
absolutely humiliate the biggest guy at the certification
seminar. This is our definition of strength, "the ability to
produce force along productive lines." This means that although
big muscles may be present, the ability to use them in a productive
manner may not be. Strength has little value without the balance,
accurracy, precision, and coordination to apply it. At CrossFit OKC we develop
these skills and many others, all pertinent to improving your fitness level.
Thursday, February 22, 2007
THURSDAY 070222
For time:
30 Handstand push-ups
10 Pull-ups
20 Handstand push-ups
20 Pull-ups
10 Handstand push-ups
30 Pull-ups
Post time to comments.
Wednesday, February 21, 2007
WEDNESDAY 070221
Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.
Tuesday, February 20, 2007
TUESDAY 070220
Rest Day
FIRE BREATHER!!!
Monday, February 19, 2007
MONDAY 070219
"Barbara"
5 rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely 3 minutes between each round.
Post time for each of 5 rounds to comments.
We use the "Elite" rings from power ring training to place
demands on the upper body that otherwise would not be there
with more stable implements. The rings provide a nearly frictionless
plane in which stability, along with strength, is developed.
Saturday, February 17, 2007
SUNDAY 070218
Three rounds for time of:
Run 800 meters
Rest 2 minutes
Post time to comments.
John has beautiful form, it just comes natural for him. During this
entire workout- which involved Deadlift, DB squat clean, and ring push-ups-
I did not see his form break once! Great work John!
CrossFit Games
Countdown to
2008
CrossFit GamesSaturday,
July 5th, 2008
9:00
