CrossFit OKM

we are fit for anything

Does this ladder go up or down? — March 31, 2016
Main site Monday — February 15, 2016

Main site Monday

10 burpee pullovers
30 air squats
60-sec handstand hold
amrap 20 mins

Courtesy of, 160212

Ladies! Don’t forget this Friday is WOD+wine! 6-8 pm at Gahanna. Open to all women over 21, and completely free. 

Mainsite Monday  — October 12, 2015
Dip it good — September 29, 2015

Dip it good

10 SDHP (95/65)
10 ring dips
7 rounds

courtesy of 150928

GET LEAN BEFORE HALLOWEEN…24-day challenge starts next Monday! Order by 10/1 to participate. Two winners will get a FREE MONTH of membership! You don’t have to be an OKM member to participate. Spread the word to your friends!

No rushing this gal — September 10, 2015
Global camaraderie  — August 4, 2015

Global camaraderie 

Burpee + back-squat ladder (185/125)
Rest 3 minutes
Burpee + shoulder-press ladder (115/75)
Rest 3 minutes
Burpee + deadlift ladder (245/165)

For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able. Use as many sets each minute as needed.

From CrossFit daily WOD 20150804

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