Workout Of The Day

STRENGTH

Single Arm DB Row 4 x 7 each arm

Barbell Hip Thrust 4 x 7

CONDITIONING

EMOM for 10 Min

1 Deadlift (275/185)

5 Wallballs (20/14)

5 Chest to Bar Pull Ups

CORE/MOBILITY

1 Min Forward Fold

1 Min Saddle

25 KB Side Bends Each Side

STRENGTH

20 Minutes to Find Heavy Single

Push Press or Bench Press

CONDITIONING

Every 2:30 for 12:30 (Five Rounds)

200M Run

12 Overhead Squats (95/65)

6 Lateral Burpees Over the Bar

Rest remainder of time frame

*Treat each round like it’s own workout. Pick a weight you can move unbroken on overhead squats.

CORE/MOBILITY

1 Min Downward Dog

:30 Thread the Needle

50 Hollow Rocks

Olympic Lifting 9:30AM

CONDITIONING

Three Rounds for Time

20 Single Arm DB Overhead Squats (40/25)

200M Run

20 Box Jumps (24/20)

100M Sandbag Carry (150/100)

20 Calorie Row

200Ft DB Walking Lunge (40/25)

CrossFit Games watch party tonight at Frenzy in downtown Edmond. We will be there starting at 4PM!

STRENGTH

Thruster (from rack)

3 x 5 warm up

5-4-3-2-1

CONDITIONING

For Time

50 Pull Ups

50 Hang Power Cleans (115/75)

Every minute complete 10 air squats

Begin with squats

CORE/MOBILITY

1 Min Puppy Pose

1 Min Scorpion

STRENGTH:

Traditional or Trap Bar Deadlift

10 Min Warm Up

Beginner: 2 to 3 sets of 5 reps increasing weight. Heavy with room to go, but probably can’t complete 8 reps.

Intermediate/Advanced: Work up to a 2 rep max for the day.

Working Sets

Beginner: 5 x 5 at last set of 5 from warm up.

Intermediate/Advanced: 5 x 2 @ 92% of two Rep.

CONDITIONING

100Ft Handstand Walk

50 Double Unders

100M Run

75 Ft Handstand Walk

50 Double Unders

100M Run

50 Ft Handstand Walk

50 Double Unders

100M run

*Modify HS Walk with Box Walk (3 Per 50 Ft) Wall Climbs (4 Per 50 Ft)or Bear Crawl (double the distance)

CORE/MOBILITY

1 Min Thread the Needle

1 Min Forward Fold

Thank you to Liberty Bells for hooking us up with some fun equipment for today’s KB workout! Come check them out all day. They will be at the 4PM class snapping pics!

STRENGTH

Weighted Box Step Up 4 x 6 each leg

Strict Pull Up Up 4 x 5

CONDITIONING

12 Min AMRAP

50 Ft Right Arm Overhead KB Carry

50 Ft Left Arm Overhead KB Carry

10 Right Arm Hang Kb Snatch

10 Left Arm Hang KB Snatch

50 Ft Right Arm Kb Farmers Carry

50 Ft Left Arm KB farmers Carey

10 Right Arm KB Deadlifts

10 Left Arm KB Deadlifts

CORE/MOBILITY

1 Min Downward Dog

1 Min Twisted Cross

50 KB Russian Twists

STRENGTH:

Seated Press

10 Min Warm Up

Beginner: 2 to 3 sets of 5 reps increasing weight. Heavy with room to go, but probably can’t complete 8 reps.

Intermediate/Advanced: Work up to a 2 rep max for the day.

Working Sets

Beginner: 5 x 5 at last set of 5 from warm up.

Intermediate/Advanced: 5 x 2 @ 87% of two Rep.

SKILL

Accumulate 5 to 7 Rope Climbs

CONDITIONING

For Time

200Ft Burpee Broad Jump

40 Alternating Split Lunge

400M Run

CORE/MOBILITY

1 Min Pigeon Pose

1 Min Couch Stretch

STRENGTH:

Back Squat

10 Min Warm Up

Beginner: 2 to 3 sets of 5 reps increasing weight. Heavy with room to go, but probably can’t complete 8 reps.

Intermediate/Advanced: Work up to a 2 rep max for the day.

Working Sets

Beginner: 5 x 5 at last set of 5 from warm up.

Intermediate/Advanced: 5 x 2 @ 90% of two Rep.

CONDITIONING

EMOM for 10 Min

1 Clean and Jerk (as heavy as possible)

5 Toes to Bar

1 Clean and Jerk (as heavy as possible)

*The goal is to complete all work within the minute and maintain a heavy barbell with good form.

CORE/MOBILITY

1 Min Seated Straddle

1 Min Lying Side Twist

Olympic Lifting at 9:30AM

CONDITIONING

Olympic Torch Relay

In groups of 2 to 5, complete 20,000M of running, rowing, biking or ski erg in any combination. One person working at a time.