CrossFit OKM

we are fit for anything

Big numbers — August 31, 2017

Big numbers

25 wall balls
50 double-unders
25 abmat or GHD situps
3 rounds for time

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It’s all about the intervals — August 30, 2017

It’s all about the intervals

strength
EMOM for 10 cycles
2 bear complexes, increasing weight after rounds 4 and 7

power clean
front squat
push press
back squat
push press

 

conditioning
row 2000m in the following manner:

1000m at 24spm
500m at 26spm
250m at 28spm
250m at 30spm

Heavy and high — August 29, 2017
Delts and lats and traps, oh my! — August 28, 2017
More bar work — August 26, 2017

More bar work

every 2 minutes for 4 cycles
3 full clean & jerks, increasing weight each cycle (perform triplets, not three singles)

rest 5:00

every 1 minute for 12 cycles (135/95)
5 hang power cleans
3 front squats
1 thruster

courtesy of Big Muddy CrossFit

Spend some quality time with your bar — August 24, 2017
Double-pyramid — August 23, 2017
Cindy’s feeling jumpy  — August 22, 2017
Pump & Run — August 21, 2017
Is that all? — August 19, 2017