CrossFit OKM

we are fit for anything

Zombie legs — October 31, 2016

Zombie legs

strength & skill development
warm up: bench press, sets of 5 @50, 55, 60%
work: 5×5 bench press, 65% 1RM

between each work set, 5 ring rows (for people without pullups) or 5 MU transitions (for people with pullups)

see this video for MU transition drill

WOD…Happy Halloween!
10 back squats (155/115)
31 burpees
10 front squats (135/95)
31 burpees
10 OHS (95/65)
31 burpees
amrap 16 minutes
use one bar for the entire workout, and change your weights after each set of burpees

PET FOOD DRIVE! We are once again participating in the Tackle Pet Hunger pet food drive, benefiting two local pet food pantries including our friends at PetPromise. Between now and November 11, please help us raise as much pet food as we can for pet families in need. Last year, the OKM family donated nearly 1800 lbs of food (of the drive’s 4000-lb goal)! The greatest need is for dry cat food, but all contributions are welcome. There are even pet food coupons at both locations! If you’d rather not do the shopping, monetary contributions are also welcome, and we’ll do a bulk shopping trip before the collection date.

Let’s pause — October 27, 2016

Let’s pause

skill development
warm up with 3×3 front squat at 45-50% 1RM
3×5 pause front squats at 60% 1RM
between each set, 5 ring dips

WOD
10 strict press (50% 1RM)
10 ring rows
30 DU
3 rounds for time

PET FOOD DRIVE! We are once again participating in the Tackle Pet Hunger pet food drive, benefiting two local pet food pantries including our friends at PetPromise. Between now and November 11, please help us raise as much pet food as we can for pet families in need. Last year, the OKM family donated nearly 1800 lbs of food (of the drive’s 4000-lb goal)! The greatest need is for dry cat food, but all contributions are welcome. There are even pet food coupons at both locations! If you’d rather not do the shopping, monetary contributions are also welcome, and we’ll do a bulk shopping trip before the collection date.

Hanging dead weight — October 26, 2016
Farewell, Becca! — October 25, 2016

Farewell, Becca!

One of our young OKM family members is leaving tomorrow for college in Hawai’i. Please join us in wishing her safe travels! (And maybe give mom and dad a big hug while you’re at it.)

work for :45/rest :15 at the following stations
hang cleans (115/75)
abmat situps
wall balls (20/14)
american KB swings (44/35)
incline pushups
inverted hold
rest 1 minute, perform 4 rounds

Core-killer — October 24, 2016
The week in whiteboards, 10/21/16 — October 21, 2016
Row, chip, row your boat — October 20, 2016

Row, chip, row your boat

Skills and endurance week, day 4

Skill development:
EMOM 10
10 DU or :30 attempts
if going for 10 DU, you must get 4 or more unbroken to count toward your 10, and you will still be cut off at :30

Endurance:
1000m row
80 RKBS (53/35)
60 push press (50% SP 1RM)
40 wall balls (20:10’/14:10′)
20 DL (50% 1RM)
if finished under 15 minutes, immediately complete another 1000m row

Leggy Wednesday  — October 19, 2016
Warm-weather sledding — October 18, 2016
Indian Summer — October 17, 2016

Indian Summer

Skills and endurance week, day 1

Skill development:
3-5 ring dips
3-5 HSPU
:20 hollow hold or hang
4 rounds, not for time

Endurance:
800m run
20 burpees
600m run
15 burpees
400m run
10 burpees
200m run
5 burpees
If done before 15 minutes, max burpees