TUESDAY 080101
HAPPY NEW YEAR!!
21-18-15-12-9-6-3 reps for time of:
Sumo deadlift high-pull
Push Jerk
Men: 75 lbs
Ladies: 35 lbs
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.
« November 2007 | Main | January 2008 »
December 2007
Monday, December 31, 2007
MONDAY 071231
New Schedule for 2008!
Starting Tuesday January 1, 6am class will meet MWF only.
Tuesdays and Thursdays will look like this:
3pm - Open Gym
4:30pm - CrossFit
6pm - CrossFit
7 rounds for time of:
7 Bodyweight Deadlift
7 1/2 Bodyweight Thrusters
7 "L" Pull-ups
Saturday, December 29, 2007
SUNDAY 071230
Mash-Up: In a mash-up, you put two exercises together into a 2x
Tabata interval. Switch between exercises for each 20 sec work cycle.
Total time should be 8 minutes.
Muscle-Up/Clean & Jerk
Men: 135 lbs
Ladies: 75 lbs
Post total reps for each exercise to comments.
SATURDAY 071229
REST DAY
Skill Work: Clean & Jerk
Work up to 1RM
Post caption to comments.
Thursday, December 27, 2007
FRIDAY 071228
Weighted pull-up 1-1-1-1-1-1-1 reps
Weighted dip 1-1-1-1-1-1-1 reps
Post loads and bodyweight to comments
Wednesday, December 26, 2007
Tuesday, December 25, 2007
WEDNESDAY 071226
"Joshie"
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
Post time to comments.
These are squat not power snatches.
In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007.
Sunday, December 23, 2007
MONDAY 071224
NO CLASS TODAY / NO CLASS TOMORROW
Back to normal schedule starting Wednesday 6am!
Run 5k
Post time to comments.
Saturday, December 22, 2007
SUNDAY 071223
Performance Menu WOD:
- Overhead squat – up to heavy single, drop 20% for 2 x 2
- High hang clean + hang power clean – med-heavy x 5 sets
- Chin-ups – 3 x max
4 rounds for time:
5 box jumps - waist height
200 m row
25 sit-ups
Post numbers and time to comments
Friday, December 21, 2007
CrossFit Games
Countdown to
2008
CrossFit GamesSaturday,
July 5th, 2008
9:00
