CrossFit OKM

we are fit for anything

Walk it down and back — March 30, 2017

Walk it down and back

skill development: handstands
balance work with a partner:
fist between knees
lever up
kick up to arms
tip off the wall

conditioning
10 DB strict press, R (35/20)
20′ walking DB lunge
5 burpees
10 DB strict press, L
20′ walking DB lunge
5 T2B
5 rounds for time

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Running back — March 29, 2017

Running back

skill development: handstands
4 handstand walks around the box
:45 plank between each walk

conditioning
10 back squats (65% 1rm)
400m run
2 minute rest
4 rounds, increasing squat load each round if possible

Get up and go — March 28, 2017
Double Oly couplet — March 27, 2017
Spring has sprung — March 25, 2017
Pushing right along — March 22, 2017
Each round easier than the last — March 21, 2017
Two sides to every box — March 20, 2017

Two sides to every box

Gahanna CrossFit Open Exception: from 5 to 5:45 tonight will be your LAST CHANCE to perform 17.4. 

3 rounds:
5 DB thrusters (50/35)
5 box jump overs
3 rounds:
7 DB thrusters (40/25)
7 box jump overs
3 rounds:
9 thrusters (30/15)
9 box jump overs

Work the weakness — March 16, 2017
It’s a magic number — March 15, 2017