REST DAY
Please help us get noticed in Edmond! Today is the last day to vote
in Edmond Life & Leisure for your favorite fitness/health club.
Scroll down to the Businesses section and vote CrossFit OKC under the
Fitness/Health Club Category. Please show us your appreciation by voting today!
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.
"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.
REST DAY
"Jeremy"
21-15-9 reps of:
PVC Overhead squat
Burpees
Post time to comments.
"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.
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
"Annie"
50, 40, 30, 20, 10 rep rounds for time of:
Double Unders
Sit-ups
Post time to comments. Compare to 071029
Bear Crawl
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!! 
"Nicole"
Complete as many rounds as possible in 20
minutes of:
Run 400 meters
Max rep pull-ups
Post rounds and reps to comments.
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