CrossFit OKM

we are fit for anything

Hump day chipper — June 7, 2017
Do it for the pups! — May 27, 2017
Get Murph-ready! — April 29, 2017
Murph prep Saturday #2 — April 8, 2017

Murph prep Saturday #2

perform 6 rounds of the following:

30 seconds pullups
15 seconds rest
45 seconds pushups
15 seconds rest
60 seconds squats
15 seconds rest

after every 2 rounds, complete a 400m run

wait for everyone to return from running to begin the following rounds
scale run distance to keep group run times similar

Jump…how high? — April 4, 2017
This week goes to eleven — February 13, 2017
That doesn’t seem so bad — January 7, 2017
Go the distance — December 28, 2016

Go the distance

This week is baseline week! Any day this week, you can choose to do your baseline workout in place of the programmed WOD, or in addition. Be sure to get your time on the board…it’ll be up all week!

20′ walking lunge
5 burpees
20′ handstand walk
5 burpees
3 rounds for time

Schedule reminder: We have a later start time — 9:45 am — on Saturday 12/31.

CF OKM Teens, 12/7/16 — December 7, 2016
Bodyweight blaster — November 23, 2016

Bodyweight blaster

IMPORTANT SCHEDULE UPDATE: Due to an electrical malfunction, there will be no classes at Lewis Center tonight (Wednesday 11/23). Please join us in Gahanna if you’re able! Open gym at 4:00, and classes at 5:30 and 6:30 pm.

This gem comes to us from Doug Chapman, trainer to Games athlete Julie Foucher!

50 air squats
40 abmat situps
30 pushups
3 rounds for time