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!

Jason, you and everybody at Crossfit OKC have set the bar ridiculously high for everyone in Colorado Springs.  We had a great time working out, and hanging out, with everybody.  All of you will be truly missed, and all are welcome to come visit in Colorado Springs, please.  E-mail me at This e-mail address is being protected from spambots. You need JavaScript enabled to view it or call 850-313-0609 / 850-218-5298.  Take care.  Stay in touch.  Get leaner, stronger, and faster.   

-Jarrett "Vaty" Hlavaty and Jennifer Hlavaty

No CFE today

CFOKC O-lift, 9am:

Snatch High Pulls: 50%x3, 55%x3
Snatch + OHS: 70% x 1 x 5
Clean + FS: 70% x 1 x 5
Split Jerk:  85% x 1 x5

3 rounds of:
10 dead hang pull-ups
5 high box jumps

Post loads to comments.

Strength:

Front Squat 5-3-1 (85/90/95%) Rep max 3rd set

Rest 2-3 minutes between sets

WOD:

10 rounds for time of...

7 dead lift (35% of 1RM)

7 push-ups

*scale down to 5 reps or up to 15 reps as needed or wanted

Hey guys,

CFE, (no class, do this on your own):

10 x 100m Sprints
800m warm-up and cool down
Running Drills 10min.
WOD: 4x100m strides (no time) then 10 x 100m sprints at max effort with 90 sec recoveries.

Strength:

Dumbbell Split Squats, 5 x 5 each leg

Each hand holds a DB, one leg out front, rear leg on floor or elevated

WOD:

3 rounds, each for time of...

5,4,3,2,1 shuttle run and burpees

Rest exactly 3 minutes between rounds

Post loads and times to comments.