SUNDAY 080217
Rack Jerk 3-3-3-3-3 reps
(A jerk performed after taking the barbell from a rack)
Rest 3-5 minutes
As many rounds as possible in 10 minutes of:
10 Split jumps
10 Sit-ups
10 Push-ups
Post loads and time for circuit 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
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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.
« January 2008 | Main | March 2008 »
February 2008
Saturday, February 16, 2008
SATURDAY 080216
"Randy"
75 pound Power snatch, 75 reps for time.
Post time to comments.
Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.
Thursday, February 14, 2008
FRIDAY 080215
REST DAY
"Jeremy"
21-15-9 reps of:
PVC Overhead squat
Burpees
Post time to comments.
Wednesday, February 13, 2008
THURSDAY 080214
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Tuesday, February 12, 2008
WEDNESDAY 080213
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. Compare to 071106
Monday, February 11, 2008
TUESDAY 080212
"Annie"
50, 40, 30, 20, 10 rep rounds for time of:
Double Unders
Sit-ups
Post time to comments. Compare to 071029
Bear Crawl
Sunday, February 10, 2008
MONDAY 080211
REST DAY
Foam roll, stretch, and ice your problem areas.
Jump rope: 5min-5min-5min
OR
Row 1K- Row 1K- Row 1K
Luke puts 215 lbs overhead for a double!! 
Saturday, February 09, 2008
SUNDAY 080210
"Nicole"
Complete as many rounds as possible in 20
minutes of:
Run 400 meters
Max rep pull-ups
Post rounds and reps to comments.
Friday, February 08, 2008
SATURDAY 080209
Overhead Squat 3-3-3-3-3-3-3 reps
Tabata Pull-ups
Post loads and Tabata score to comments.
Thursday, February 07, 2008
FRIDAY 080208
3 rounds for time of:
30 box jump
100 ft. bear crawl
20 burpees
100 mountain climber
Post time to comments.
CrossFit Games
Countdown to
2008
CrossFit GamesSaturday,
July 5th, 2008
9:00
