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.
« May 2007 | Main | July 2007 »
June 2007
Saturday, June 30, 2007
SATURDAY 070630
Hang power clean 1-1-1-1-1-1-1 reps
Post loads to comments.
Friday, June 29, 2007
FRIDAY 070629
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Post time to comments.
GHD Wall Ball
Thursday, June 28, 2007
THURSDAY 070628
REST DAY
Tuesday, June 26, 2007
WEDNESDAY 070627
Three rounds for time of:
45 pound Thruster, 50 reps
35 Pull-ups
Post time to comments.
"The Snatch is a Vicious Extension Against the Ground", Mike Burgener - video [wmv] [mov]
Ray K., 42" Tire jumps!!
TUESDAY 070626
Run 5K
Post times to comments.
Reese T., 95lb Thruster. First "Fran" ever -8:36, as rx'd!
Monday, June 25, 2007
MONDAY 070625
Front Squat 1-1-1-1-1-1-1 reps
Post loads to comments.
Kimmy B., nice "L" position! If you're not training "L's" you're missing
a very potent stimulus for training the abdominals.
Saturday, June 23, 2007
SUNDAY 070624
We will meet at the gym today
Battle Day
You will challenge a person of equal accomplishment to a battle.
The batle will consist of any measurable activity (i.e. -total reps,
total time, reps per interval, feet in height, pounds lifted, etc.)
Your goal: accummulate 5 battles, each different in nature.
Post battles and scores to comments.
SATURDAY 070623
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
Compare to 070201.
Workout demo, CrossFit Santa Cruz - video [wmv] [mov]
Friday, June 22, 2007
CrossFit Games
Countdown to
2008
CrossFit GamesSaturday,
July 5th, 2008
9:00
