CrossFit OKM

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CF OKM Kids 9/30/15 — September 30, 2015
Hero Wednesday —

Hero Wednesday

Whitten
22 KB swings (70/53)
22 box jumps (24/20)
400m run
22 burpees
22 wall balls (20:10’/14:9′)
5 rounds

Army Captain Dan Whitten, 28, of Grimes, IA, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, NC, died February 2, 2010, when enemy forces in Zabul, Afghanistan attacked his vehicle with an improvised explosive device.

Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

First posted December 12 2010

GET LEAN BEFORE HALLOWEEN…24-day challenge starts next Monday! Order by 10/1 to participate. Two winners will get a FREE MONTH of membership! You don’t have to be an OKM member to participate. Spread the word to your friends!

CF OKM Kids 9/29/15 — September 29, 2015
Dip it good —

Dip it good

10 SDHP (95/65)
10 ring dips
7 rounds

courtesy of crossfit.com 150928

GET LEAN BEFORE HALLOWEEN…24-day challenge starts next Monday! Order by 10/1 to participate. Two winners will get a FREE MONTH of membership! You don’t have to be an OKM member to participate. Spread the word to your friends!

Push, pull, spin — September 28, 2015

Push, pull, spin

With a running clock, start with an 800m run. Go immediately into the following:
7 shoulder-to-overhead (135/95)
11 pullups
30 DU (scale to 00:45 attempts)
5 rounds
When the clock hits 12:00, run 800m again, regardless of where you are in the 5 rounds. (Rest till 12:00 if you complete the 5 rounds before then.)

Record three times: 800m, 5-round WOD, 800m

GET LEAN BEFORE HALLOWEEN…24-day challenge starts a week from today! Order by 10/1 to participate. Two winners will get a FREE MONTH of membership! You don’t have to be an OKM member to participate. Spread the word to your friends!

Go a full ten rounds — September 26, 2015
Throwback Thursday — September 24, 2015
CF OKM Kids 9/23/15 — September 23, 2015
Nice and simple —
CF OKM Teens 9/22/15 — September 22, 2015