CrossFit OKM

we are fit for anything

Power overhead — October 18, 2017

Power overhead

skill development
in 12:00, achieve 3-5 rope climbs and 30 T2B

strength
5, 3, 3, 1, 1, 1, 1, 1, 1
strict press
establish 1RM
no more than 6 singles
rest at least 1:00 between attempts

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Let’s get heavy — October 16, 2017
Run, jump, throw, repeat — October 7, 2017
Leggy Saturday — July 1, 2017
It’s all about the deads — June 28, 2017
Count by 10’s — June 26, 2017
Cut it in half then double it — June 24, 2017
Pick a pace — February 18, 2017
Death by… — January 28, 2017
Push and pull and repeat — January 5, 2017

Push and pull and repeat

It’s 1RM week! Let’s see how all of that hard work has paid off since October.

Monday: strict press
Tuesday: front squat
Wednesday: dead lift
Thursday: bench press

Conditioning
15 wall balls
10 pullups
4 rounds

Don’t forget to join our Concept2 Virtual Team Challenge! Visit C2’s website to create an online logbook, and choose both Affiliate CrossFit OKM and Team CrossFit OKM, then opt-in to the challenge. We’re trying to accumulate as many meters as possible between now and 1/31/17!