"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Compare to 071003
Post time 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.
« December 2007 | Main | February 2008 »
January 2008
Thursday, January 31, 2008
Wednesday, January 30, 2008
THURSDAY 080131
Shoulder Press 1-1-1-1-1 reps
Push Press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Compare to 071208
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Tuesday, January 29, 2008
WEDNESDAY 080130
REST DAY
Skill Work: Burgener Warm-up
Snatch Balance, work up to 1RM
Monday, January 28, 2008
TUESDAY 080129
"Fran"
21-15-9 reps for time of:
Thruster
Pull-ups
Rx men: 95 lb Thruster
Rx ladies: 65 lb Thruster
Post time to comments. Compare to 071031
Sunday, January 27, 2008
Saturday, January 26, 2008
Thursday, January 24, 2008
FRIDAY 080125
50,40,30,20,10 rep rounds for time of:
Wall ball shots, 10 ft target
Sit-ups
Windmill
Wednesday, January 23, 2008
THURSDAY 080124
Turkish Get-up 1-1-1-1-1 reps
Windmill 3-3-3-3-3 reps
One Arm Dumbbell Shoulder Press 5-5-5-5-5 reps/each arm
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"Rack Position" The rack position is where the bar should be taken
when doing any type of clean. It takes tremendous tricep, forearm,
and wrist flexibility to achieve. When hit properly, the rack will load
the bar onto the body by way of the shoulders. This puts the load closer
to your center of mass at the end of the movement, which will save
your arms and back from having to hold the weight in place.
Tuesday, January 22, 2008
WEDNESDAY 080122
"Nasty Girls"
3 rounds for time of:
50 squats
7 muscle-ups
Hang power clean, 10 reps
Rx men: 135 lb hang power clean
Rx ladies: 95 lb hang power clean
Post time to comments.
Monday, January 21, 2008
TUESDAY 080122
REST DAY
Skill Work: Double Unders
500 Double unders for time, try it!!
Drew L's Filthy Fifty Video! Check it out.
"G.I. Jane"
CrossFit Games
Countdown to
2008
CrossFit GamesSaturday,
July 5th, 2008
9:00
