Strength:

Bent Over Row 5-5-5 (75/80/85%) Rep max 3rd set

*add 5-10# from previous cycle's 1RM for percentage calculations

WOD:

"Flying Fran"

15-12-9 reps for time of...

Thruster (135/95)

Flying Pull-ups

Post times and loads to comments.

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CFE, 6am:

Sprint Ladder
800m warm-up and cool down
Metronome & Running Drills
CFE WOD:  4 x 100m Strides (Not Timed); then 100m, 200m, 300m, 400m, 300m, 200m, 100m with 1min rest.

Stability Strength:

Single leg barbell dead lift, 3 x 5 each leg (30% of 1RM)

Handstand progressions, ~10 minutes

CFOKC Fitness Standards attempt: 15 rep OHS at BW, .75BW, .50BW, or .25BW

WOD:

B2B Tabata Squats (start and rest in the bottom position)

Score= lowest reps in any of the 8 sets

*everyone who comes in today and completes the B2B will receive some free CFOKC swag

Post times, loads, and scores to comments.

Strength:

Push Press 5-5-5 (75/80/85%) Rep max 3rd set

*add 2-5 lbs from last cycle's 1RM for percentage calculations

Rest 2-3 minutes between sets

WOD:

Rounds in 8 minutes:

4 DB power cleans
8 alternating lateral lunges (4 each side)
4 muscle ups*

*sub 4 pull-ups/4 ring dips or push-ups

Finisher:  50, 100, or 200 double unders

Post loads and rounds to comments.

CFE, 6am:

Long Repeats
800m warm-up and cool down
Running Technique Drills 10 min
CFE WOD: 3 x 1 mile repeats hold to within 5-10 seconds.  Rest 3 - 5 min between repeats.

Strength:

Front Squat 5-5-5 (75/80/85%) Rep max 3rd set

Rest 2-3 minutes between sets

WOD:

For time...

30 Pull-up burpees

*scale reps up to 50 or down to 20 as needed

Finisher:  100 Abmat sit-ups

Post times and loads to comments.

The A-Team had a great showing this weekend at the Red Earth 5k, with 3 athletes (Kristen, Mad Dog, and Luke) winning medals!

Fight Gone Bad

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

1. Wall-ball: 20/12 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75/55 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75/55 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Compare to September 25, 2009

Post reps to comments.

A big welcome to Andy, who came to us after training at CrossFit Dallas Central for about a year.  From watching Andy move, Dallas Central is obviously doing things right.  Big ups to our boys in TX!

CFE, 7am:

Red Earth 5K
7:00am Chesapeake Boat House
For more info: Look up & join "CrossFitOKC Adventure Team" on Facebook!
For those not participating in the Red Earth do a 5K Time Trial on the course of your choice.  Post results to comments.

If you are attending the Red Earth 5k tomorrow morning please wear your black CFOKC "Rings" t-shirt.  This is going to be a fun run for most of us, so plan on cruisin'...

CFOKC O-Lift, 9am:

Courtesy of Catalyst Athletics

Snatch:  65% x 2 x 4
CJ:  65% x 2 x 4 (Double the weaker part)

3 rounds of...
8 Push Press 50%
15 Hanging leg raise

Post times and loads to comments.

7pm, Party Hardy at the Penlands...

It's party Time...For All!

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*Please bring lawn chairs if you have them.  If you enjoy adult beverages please bring them with you to the party as well.

Strength:

Deadlift 5-5-5 (60/65/70%)
Rest 2 minutes between sets

WOD:

Post highlights and loads to comments.

It's party Time...For All!

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*Please bring lawn chairs if you have them.  If you enjoy adult beverages please bring them with you to the party as well.

CFE, 6am:

All Out Sprints
800m warm-up and cool down
Metronome & Running Drills
CFE WOD: 4 x 100m Buildups (not for time);  4 x 300m All Out Sprints with 5 Min Recoveries.

Shoulder Pre-hab:

TGU + Waiter's Walk

Start from standing, get to floor and get back up, holding bell overhead and locked out walk across the room, switch hands and repeat for the way back.

Rest 2 minutes between trips

CFOKC Standards Attempt:

5k row, damper setting your choice

Post 300m splits, loads for TGU, and 5k row time to comments.

It's party Time...For All!

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*Please bring lawn chairs if you have them.  If you enjoy adult beverages please bring them with you to the party as well.

Mmmmm....crawfish....