Turkish Get-Up 5-5-5-3-3-3 reps
The reps will be counted on both hands per set.
5R/5L-5R/5L-5R/5L-3R/3L-3R/3L-3R/3L
Post loads to comments.
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.
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September 2007
Sunday, September 30, 2007
Friday, September 28, 2007
FRIDAY 070928
REST DAY
FIGHT GONE BAD II TOMORROW
There's still time to sign up for the event, click on the button
to the right and follow the instructions to register.
Start time: 10 am
End time: ???
Potluck BBQ to follow, so come join us for the workout or the party!
Thank you to everyone who has stepped up and made this an
event to remember. Let's kick some ass tomorrow!
The Bear Complex proved to be a very challenging and fun workout.
Great cardio by the way!
Thursday, September 27, 2007
THURSDAY 070927
Bear Complex
You have 5 rounds to find your max weight at:
Power clean
Front squat
Push press
Back squat
Push press
These exercises must be done in succession without putting
the bar down for seven times through the sequence.
Contact with the floor must be touch and go during sequences.
Post loads for each of the five rounds to comments.
Workout Demo - video [wmv] [mov]
Luke G., weighted dip. How much do you think he has around his waist?
Wednesday, September 26, 2007
WEDNESDAY 070926
Weighted pull-up 3-3-3-1-1-1-1 reps
Weighted dip 3-3-3-1-1-1-1 reps
Post loads to comments.
Tuesday, September 25, 2007
TUESDAY 070925
5 rounds for time of:
50 Sumo deadlift high-pull, 45 lb bar
30 Wall ball shots
Sumo Dead Lift High Pull...[wmv][mov]
Post time to comments.
MUST READ!!!!!!!!!!!!!!!!!!!!!!!!
Article by Jon Gilson of Again Faster:
You are Beautiful.
Monday, September 24, 2007
Sunday, September 23, 2007
SUNDAY 070923
Deadlift 3-3-3-3-3-3-3 reps
Post loads to comments.
Larry B., during "Isabel" yesterday.
Saturday, September 22, 2007
SATURDAY 070922
"Isabel"
For time:
Snatch 135 lbs, 30 reps
Use 95 lbs, 65 lbs, or broomstick as needed and post time and
load to comments.
The Overhead Squat is an assistance exercise for the Snatch. It develops
phenomenal core strength, flexibility, coordination, balance, and accuracy.
All of these come into play in the Snatch (which is a pull from the floor
to directly overhead), and our dependence on them increases as the
weight we are trying to lift increases.
Here is Shane Hamman, of Oklahoma, snatching over 400 lbs!
Shane snatching 400+ 
Friday, September 21, 2007
FRIDAY 070921
50-40-30-20-10 rep rounds of:
Kettlebell Swing (American)
Sit-ups
Rx men: 1.5 pood(55lb) Kettlebell
Rx ladies: 1 pood(35lb) Kettlebell
Post time to comments.
Assisted muscle-ups are a great way to work on strength through the
transition between the pull-up portion and the dip. Set the rings at a
height that puts you on the tip of your toes through the transition and
only help yourself as little as you need to, keeping as much weight in
the rings and on your wrists as possible.
CrossFit Games
Countdown to
2008
CrossFit GamesSaturday,
July 5th, 2008
9:00
