CrossFit OKM

we are fit for anything

Happy birthday, Rick! — June 12, 2017
Happy birthday, Gail!  — June 10, 2017
ICYMI… — May 3, 2017

ICYMI…

…today’s Amanda’s 18th birthday!

When the clock starts, complete 18 burpees as quickly as possible. Rest the remainder of 3 minutes. From 3:00 to 21:00, complete as many rounds as possible of:
5 HSPU
3 DL (1.5x BW)
19 ball slams
99m sled pull or push
At 21:00, complete 18 burpees as quickly as possible

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!

TNT! Dy-no-mite — January 11, 2017

TNT! Dy-no-mite

Strength
6×3 weighted dips, as heavy as possible

Conditioning
January is FULL of birthdays at OKM, and the first two are Coach T and Tito. To celebrate this dynamic duo, we’re having TnT Wednesday! Get ready…

Both workouts are performed in teams of 4

One person performs one round of:
1 bar muscle up
10 deadlifts (185/125)
80 DU
while the other three people do burpees. Burpee people work until the 1/10/80 round is over, or until they hit 37 burpees (per person, no sharing)
When all 4 people have done the 1/10/80 round, the workout is over.

–rest 5:00–

One person performs one round of:
1 DH pullup
11 box jumps (24/20)
67 DU
while the other three people do situps. Situp people work until the 1/11/67 round is over, or until they hit 50 situps (per person, no sharing)
When all 4 people have done the 1/11/67 round, the workout is over.

Happy birthday, Pat! — December 24, 2016

Happy birthday, Pat!

Pat’s children each chose one movement for this workout. We think Santa may bring them all coal tonight.

1 bear complex
2 turkish get-ups
2 man-makers
4 burpee pullups
amrap 680 seconds

SCHEDULE REMINDER: this Saturday and next, the WOD is at 9:45 in both locations.

Happy birthday, Joe! — November 7, 2016
Happy Birthday, Erin! — September 26, 2016
Happy Birthday, Bryan! — September 19, 2016
Happy birthday, Shannon! — September 6, 2016