CrossFit OKM

we are fit for anything

CF OKM Teens, 11/30/16 — November 30, 2016
Up the ante —
CF OKM Teens, 11/29/16 — November 29, 2016
Jump, jump! —
It’s a push-pull kinda day — November 28, 2016

It’s a push-pull kinda day

Strength & skill development
EMOM 10
3 DL (2 sets each: 60%, 70%, 75%, 80%, 85% 1RM)
3-5 pullups (as strict as possible

Conditioning
5 HSPU
15 KB thrusters (44/26)
AMRAP 5 minutes
rest 2 minutes
AMRAP 5 minutes

Barbells for Boobs is this Saturday 12/3! All classes are open to the public for FREE. We will also have vendors and raffles. Spread the word and help us have a successful fundraiser! Register here.

The great turkey purge  — November 26, 2016
Bodyweight blaster — November 23, 2016

Bodyweight blaster

IMPORTANT SCHEDULE UPDATE: Due to an electrical malfunction, there will be no classes at Lewis Center tonight (Wednesday 11/23). Please join us in Gahanna if you’re able! Open gym at 4:00, and classes at 5:30 and 6:30 pm.

This gem comes to us from Doug Chapman, trainer to Games athlete Julie Foucher!

50 air squats
40 abmat situps
30 pushups
3 rounds for time

Dial it in up top — November 21, 2016
BrewDog it! — November 19, 2016

BrewDog it!

A shoutout to Rob from CrossFit Aberdeen and BrewDog for this gem!

with a partner, attack the following:
150 cal row
150 GHD situps/T2B
-rest 5 min-
100 DL (155/115)
100 wall balls
-rest 5 min-
50 hang power cleans (135/95)
50 shoulder to overhead (135/95)
-rest 5 min-
bonus: 5 min amrap muscle ups (bar or ring)

CF OKM Teens, 11/16/16 — November 16, 2016