CrossFit OKM

we are fit for anything

Time it out — June 30, 2016

Time it out

EMOM 14:
4 box jumps*
6 hand-release pushups

*increase the height of your box every 2 rounds

-rest 5:00-

4x400m sprints, with 2:00 rest after each sprint

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up, down, up, down, down, up, up, down — June 29, 2016
Stations with a pacesetter — June 28, 2016
Count it down, count it up — June 27, 2016

Count it down, count it up

10 to 1:
single-arm dumbbell push press (40/25)
double-unders*
hang power cleans (115/75)
-rest 2 minutes-
1 to 10:
single-arm dumbbell push press (40/25)
double-unders*
hang power cleans (115/75)

*double-unders must be completed unbroken, or re-started

Suck it up, Buttercup — June 25, 2016

Suck it up, Buttercup

Saturday’s workout remained unpublished with a purpose. Some days, you just need to get to the gym and do what’s on the board, without a warning in your email. Train for the unknown and unknowable. Good job, everyone!

1 mile run
100 RKBS (70/53)
75 box jumps (24/20)
50 pushups
25 pullups
1 mile run

Football Thursday — June 23, 2016

Football Thursday

27 sun salutations, day 4

WOD

9 thrusters (185/125)
19 toes-to-bar
6 thrusters
16 toes-to-bar
3 thrusters
13 toes to bar

Thrusters should be heavy. 70-80% of your bodyweight.
WOD courtesy of crossfitfootball.com

Stability’s the game — June 22, 2016

Stability’s the game

27 sun salutations, day 3

WOD

4 HSPU
8 deadlifts (205/135)
6 rounds

Don’t forget to get your Baseline in this week also! If you have a previous score, you’ll find your name on the orange and blue board. If this is your first time, record your score on the red and blue board!

Build the pyramid — June 21, 2016
A yogic season-opener — June 20, 2016

A yogic season-opener

To tip our hats to the yoga tradition of 108 sun salutations on the Solstice, we will perform 27 sun salutations as our warmup/mobility each day for 4 days this week. If you aren’t able to join us all 4 days, 27 sun salutations is a great at-home workout!

reach to the sky
touch your toes
flatten your back, look at the horizon
hands to the mat, step to plank, lower to hover, elbows close
straighten arms and arch back (upward facing dog)
raise hips and stretch heels to the ground (downward facing dog)
-hold 3-5 breaths-
step to your hands
27x

WOD: Granite Games 2016 Qualifier #2

50-calorie row
50 wall balls (20:10’/14:9′)
50 shoulder-to-overhead (115/85)
50 box jumps (24/20)
amrap 17 minutes

Buddy up! — June 18, 2016

Buddy up!

With a partner, for time:
Run 800m (partner rows till you’re done)
100 pushups (divide however you like)
Run 800m (partner rows)
100 power cleans (115/75, divide however)
Run 800m (partner rows)

Adapted from CrossFit Little Rock