CFE WOD:

C2 Row Ladder
"800m warm-up and cool down
"
Running Tech Drills 10 min.
CFE WOD: (250, 500, 750, 1000, 750, 500, 250) Rest equals time of interval or time your partner takes.

Strength:

TGU, work up to a heavy single for each side (keep weights the same for each side though)

WOD:

CFOKC Fitness Standards Attempt...

"Baseline"

500 m row
40 squats
30 sit-ups
20 push-ups
10 pull-ups

Compare to Friday February 19, 2010

Post splits for CFE, loads for TGU, and time for benchmark workout to comments.

CFOKC Power Couple:  Jared & Mai

Strength:  Deload Week

Front squat 5-5-5 (60/65/70%)

Newbies find medium 5 rep weight

WOD:

"Cindy"

Complete as many rounds as possible in 20 minutes of...

5 pull-ups

10 push-ups

15 air squats

Compare to Thursday July 23, 2009

Post loads for front squat and time for benchmark workout to comments.

CFE, 8am:

Run or Row 5K Time Trial
800m warm-up and cool down
Running Technique Drills 10 min.
CFE WOD:  0800 at CFOKC with a 5K Row Time Trial.

CFOKC O-lift, 9am:

Post times and loads to comments.

Sean Waxman on the "Catapult" technique - Read Article

Strength:

Power Clean 5-3-1 (85/90/95%) Rep max 3rd set

Newbies find heavy single for the day, not sacrificing good execution of the movement.

Rest 2-3 minutes between sets

WOD:

"Helen"

3 rounds for time of...

Run 400 meters

21 Kettlebell Swings (1.5/1 pood)

12 Pull-ups

Compare to Wednesday March 3, 2010

Post loads for power clean and time for benchmark workout to comments.

The CFOKC and 405 Strong crews representing at the Red Earth 5k in June

PLEASE TAKE THE TIME TO VOTE FOR CROSSFIT OKC AS BEST FITNESS CENTER BY CLICKING THE LINK ON THE LEFT.  WE APPRECIATE YOUR VOTES!

CFE, 6am:

In & Out 200's
800m warm-up / cool-down
Running / Metronome - Cadence Drills
CFE WOD:  4x100m Strides (Not Timed).  Then 8 x In/Out 200's with 1min rest.  In/Out 200m = 1st 50m 85%, 2nd 50m 100%, 3rd 50m 85% & finish final 50m 100%.

Strength:

WOD:

CFOKC Fitness Standards Attempt: L-sits

Sled Drag:  5 trips, increase load each trip, rest to recovery between

Post split times for CFE and loads for thruster and sled drags to comments.

Strength:

Bent Over Row 5-3-1 (85/90/95%) Rep max 3rd set

Newbies find heavy single for the day

Rest 2-3 minutes between attempts

WOD:

AMRAP in 15 minutes...
5 burpees
10 Pull-ups
15 DB Push Press (DB totaling 35% of 1RM)

CFOKC Fitness Standards Attempt: Run 400 meters

Post loads, rounds, and time for 400m to comments.

Yoga Class with Lisa, Wednesday night at 7:30pm and Jennifer, Thursday at 12pm.  Bring your own mat and block(s).  Be there or be tight!

Attention CrossfitOKC Golfers,

"The Shake Weights have toned my arms like I never thought possible" -Carl Klotz

CFE, 6am:

800m warm-up and cool down
Running Technique Drills 10 min.
CFE WOD: Begin with 4 x 100m strides (Not Timed) then 3 x 800m with 3 min rest; followed by 3 x 200m with 1 min rest.

Strength:

Muscle-Up, 5 x 3

If you do not have a muscle-up, work 5 x 3 on dead hang pull-ups and dips/ring dips

WOD:

Tabata Deadlift:  65% of 1RM
Rest 5 minutes
Tabata Sit-ups
Rest 2 minutes
Tabata Box Jump

*Tabata = 20 seconds work followed by 10 seconds rest for 8 cycles in a row

Score is total reps accomplished for all three exercises

Post times for CFE and score for interval workout to comments.

Yoga Class with Lisa, Wednesday night at 7:30pm.  Bring your own mat and block(s).  Be there or be tight!

Strength:

Push Press 5-3-1 (85/90/95%) Rep max 3rd set

Newbies find heavy single for the day (not to failure)

Rest 2-3 minutes between sets

WOD:

3 rounds for time of...

25 Wall ball shots

25 Toes-to-bar

*scale down = 15 reps, scale up = 35 reps

Finisher: Jog 800 meters

Post loads for push press and time for couplet to comments.

Yoga Class with Lisa, Wednesday night at 7:30pm.  Bring your own mat and block(s).  Be there or be tight!