CrossFit OKM

we are fit for anything

Get Murph-ready! — April 29, 2017
Happy birthday, Coach M! — April 27, 2017

Happy birthday, Coach M!

4 handstand walks around the box
27 burpee box jumps
79 DU
amrap 29 minutes

Can’t join us for tonight’s WOD? Be sure to head up to Lewis Center tomorrow, Friday 4/28, to celebrate Melissa and Marsha’s birthdays! Workout (including tire flips, of course) then cookout. 6 pm. Be there!

One bar, count it down — April 26, 2017
Deads and sleds and…. — April 25, 2017
Overhead and walk! — April 24, 2017
Why yes, I am trying to kill you — April 19, 2017
Mission: cardiovascular endurance — April 18, 2017
Parallel course — April 17, 2017
#tbt — April 13, 2017
Murph prep Saturday #2 — April 8, 2017

Murph prep Saturday #2

perform 6 rounds of the following:

30 seconds pullups
15 seconds rest
45 seconds pushups
15 seconds rest
60 seconds squats
15 seconds rest

after every 2 rounds, complete a 400m run

wait for everyone to return from running to begin the following rounds
scale run distance to keep group run times similar