FRIDAY 071221
REST DAY
Skill work: Muscle clean/Tall clean/Hang clean
Demos for these can be found here Performance Menu
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
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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
Friday, December 21, 2007
Wednesday, December 19, 2007
THURSDAY 071220
"Badger"
Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters
Post time to comments.
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq last week.
Tuesday, December 18, 2007
WEDNESDAY 071219
100 Pull-ups for time in as few sets as possible
Penalty for letting go of the bar = 20 squats
Post sets/reps and time to comments.
Monday, December 17, 2007
TUESDAY 071218
"Elizabeth"
21-15-9 reps for time of:
Clean (a.k.a. squat clean)
Ring dips
Rx men: 135 lbs
Rx ladies: 95 lbs
Post time to comments
Compare to 071023
Tim pulled 305 lbs during Friday's CFT, a new PR!!
MONDAY 071217
REST DAY
Bottom-to-bottom Tabata squat
Post score to comments.
Sunday, December 16, 2007
SUNDAY 071216
We will be holding our Holiday Party today at 4pm
at Mat Trotters on 63rd and Rockwell. Please come join
us for some much needed play!!
Friday, December 14, 2007
Thursday, December 13, 2007
FRIDAY 071214
Class this Sunday will be canceled in lieu of our Holiday Party
at Matt Trotters, 4 pm.
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
THURSDAY 071213
REST DAY
Skill Work: "L" Pull-ups and Front Lever
Hooray for new bumpers!
Tuesday, December 11, 2007
WEDNESDAY 071212
We will be having our Holiday Party this Sunday, December 16th at 4 pm (not 2pm) at Mat Trotters Gymnastics Facility in Oklahoma City. The cost is $10 per person for the facility rental. We will be providing the food. If you have not already signed up, please let us know if you would like to attend.
As many rounds as possible in 20 minutes of:
5 Box jumps, 24 in. box
10 KB swings, 1.5 pood
15 steps walking lunge
Post rounds/partials to comments
CrossFit Games
Countdown to
2008
CrossFit GamesSaturday,
July 5th, 2008
9:00
