CrossFit OKM

we are fit for anything

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!

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!

24-day challenge kickoff workout! — April 17, 2016
Join us for a challenge!  — July 18, 2015

Join us for a challenge! 

You change the oil in your car, right? That’s what a cleanse does for your guts! Join us for a 10 (or 24) day challenge and find more energy, better digestion, optimized nutrition and sustainable results. 

Email melissa@ohiokravmaga.com for more info. We’re kicking off soon, so don’t wait!