CrossFit OKM

we are fit for anything

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!

Speedy cardio — January 4, 2017

Speedy cardio

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
Row 250
5 pushups
10 situps
rest :60
5 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!

Open season, week 5 — January 3, 2017

Open season, week 5

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

CrossFit Games Open 15.4
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

See movement standards, masters and scaled weights here

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!

Maximize the new year! — January 2, 2017

Maximize the new year!

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
50 DU
5 T2B
10 burpees
15 KB thrusters (44/26)
amrap 12 min

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!

Maxpressive! — October 13, 2016

Maxpressive!

This week, we’ll be re-visiting or establishing one-rep maxes on four lifts: deadlift, bench press, front squat and shoulder press. There will be optional, mostly bodyweight, very short metcons each day as well, but our focus is the lifting.

Establish 1RM shoulder press

Optional metcon:
4 T2B
11 air squats
amrap 9 minutes

Top squat — October 12, 2016

Top squat

This week, we’ll be re-visiting or establishing one-rep maxes on four lifts: deadlift, bench press, front squat and shoulder press. There will be optional, mostly bodyweight, very short metcons each day as well, but our focus is the lifting.

Establish 1RM front squat

Optional metcon:
1 rope climb
10 burpees
100m row
5 rounds for time

Benchmax — October 11, 2016

Benchmax

This week, we’ll be re-visiting or establishing one-rep maxes on four lifts: deadlift, bench press, front squat and shoulder press. There will be optional, mostly bodyweight, very short metcons each day as well, but our focus is the lifting.

Establish 1RM bench press

Optional metcon:
5 ring rows
10 RKBS (44/35)
50 DU
3 rounds for time