CrossFit OKM

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Throw, jump, jump! — December 19, 2017

Throw, jump, jump!

Final day of the Hanukkah goat challenge! Get a full 8:00 of work in today!

10 wall balls (20/14)
20 box jumps
30 DU
amrap 18:00

This Friday, there is only 4:30 class, NO 5:30. All CrossFitters are welcome at 4:30 this Friday.

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Time to re-test! — December 18, 2017

Time to re-test!

It’s been 2 months since we last tested our 1RM lifts. Let’s see how far we’ve come!

5, 5, 3, 3, 1, 1, 1
back squat

then…
EMOM 10
5 ring rows + 7 pushups

Hanukkah goat challenge is almost over. How are your skills coming along? Get 7:00 of work in today.

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Nasty couplet — December 16, 2017
Cardio is hardio — December 15, 2017
Let’s not make this one-sided — December 14, 2017
Not to be underestimated 2.0 — December 13, 2017
Not to be underestimated — December 12, 2017
Summer Solstice — June 21, 2017
Kettlebell mayhem — May 1, 2017

Kettlebell mayhem

skill development
5 pushups w/5-second descent
rest :30
10-sec superman hold w/PVC
rest :30
10 band pull-aparts
rest :30
3 rounds
courtesy of powermonkeyfitness.com

conditioning
20 RKBS (53/44)
100 single unders
10 goblet squats (35/26)
20 abmat situps
20 barbell bent-over rows (65/45)
10 hand-release pushups
amrap 20 min
courtesy of hylete daily circuit challenge

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!