CrossFit OKM

we are fit for anything

Countdown to 2017 — December 31, 2016

Countdown to 2017

Our 2016 countdown was such a huge hit, we’re resurrecting it for the new year!

10 to 1
burpees
ball slams
then…
2017m row

Today is also your last day to get your baseline in! Next week we’ll be re-testing 1RMs!

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Open season, week 4 — December 29, 2016

Open season, week 4

CrossFit Games Open 14.3

MEN – includes Masters Men up to 54 years old
Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

WOMEN – includes Masters Women up to 54 years old
Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
155-lb. deadlifts, 20 reps
15 box jumps, 20-inch
185-lb. deadlifts, 25 reps
15 box jumps, 20-inch
205-lb. deadlifts, 30 reps
15 box jumps, 20-inch
225-lb. deadlifts, 35 reps
15 box jumps, 20-inch

View movement standards and masters scales here.

Schedule reminder: We have a later start time — 9:45 am — on Saturday 12/31.

Go the distance — December 28, 2016

Go the distance

This week is baseline week! Any day this week, you can choose to do your baseline workout in place of the programmed WOD, or in addition. Be sure to get your time on the board…it’ll be up all week!

20′ walking lunge
5 burpees
20′ handstand walk
5 burpees
3 rounds for time

Schedule reminder: We have a later start time — 9:45 am — on Saturday 12/31.

Leg bone’s connected to the hip bone — December 27, 2016

Leg bone’s connected to the hip bone

This week is baseline week! Any day this week, you can choose to do your baseline workout in place of the programmed WOD, or in addition. Be sure to get your time on the board…it’ll be up all week!

10 front squat (50% 1RM)
10 RKB swings (70/53)
10 abmat or GHD situps
4 rounds for time

Schedule reminder: Regular classes most of this week. Two exceptions: no 5:45 am on Tuesday 12/27, and later start time — 9:45 am — on Saturday 12/31.

Hands up! — December 26, 2016

Hands up!

This week is baseline week! Any day this week, you can choose to do your baseline workout in place of the programmed WOD, or in addition. Be sure to get your time on the board…it’ll be up all week!

5 strict press (75% 1RM)
5 toes-to-bar
rest :30
5 rounds for time

Schedule reminder: Regular classes most of this week. Two exceptions: no 5:45 am on Tuesday 12/27, and later start time — 9:45 am — on Saturday 12/31.

Happy birthday, Pat! — December 24, 2016

Happy birthday, Pat!

Pat’s children each chose one movement for this workout. We think Santa may bring them all coal tonight.

1 bear complex
2 turkish get-ups
2 man-makers
4 burpee pullups
amrap 680 seconds

SCHEDULE REMINDER: this Saturday and next, the WOD is at 9:45 in both locations.

Who asked for cardio? — December 22, 2016
Pull through — December 21, 2016

Pull through

Skill development
EMOM 8:
3-5 ring dips
5-10 inverted shoulder touches or walks around the box

Conditioning
7 pullups
11 power cleans (125/85)
5 rounds for time

HOLIDAY SCHEDULE UPDATE
The ONLY classes that are affected for the holiday are as follows:
Wednesday 12/21, no CrossFit Teens in Gahanna (make-up class Thursday 12/22)
Saturday 12/24, WOD in both locations is at 9:45 am
Tuesday 12/27, no 5:45 am WOD at Gahanna
Saturday 12/31, WOD in both locations is at 9:45 am

All other classes are happening as regularly scheduled.

Bench it, swing it, box it — December 20, 2016
Open season, week 3 — December 19, 2016