CrossFit OKM

we are fit for anything

Happy birthday, Gail!  — June 10, 2017
Skills on skills on skills — June 8, 2017

Skills on skills on skills

skill development
overhead squat
warmup: 3×5, increasing weight each set
work: 3×5, same weight all three sets

conditioning
Complete 50 toes-to-bar for time. Each time you drop off the bar, complete 5 burpees.
–rest 3 minutes–
Complete 150 double-unders for time. Sets of fewer than 10 unbroken do not count toward your total.

Scale T2B to K2E or hanging knee raises
Scale DU by reducing the number, or by establishing a time for effort. i.e. 5:00 max effort DU attempts

Hump day chipper — June 7, 2017
Oldie but goodie — June 6, 2017
Make friends with your bell — June 5, 2017

Make friends with your bell

skill development
EMOM 10
3 kip swing/push
2 knees-to-elbows
1 toes-to-bar

conditioning
200m run
11 KB goblet squats (53/44)
9 Russian KB swings
7 KB SDHP
amrap 16 minutes

Use one KB for the entire workout. Do not substitute rowing for running. If running is not an option, substitute 10 burpees.

Countdown to the weekend — June 3, 2017
Hero Thursday — June 1, 2017

Hero Thursday

DT
12 deadlifts (155/105)
9 hang power cleans (155/105)
6 push jerks (155/105)
5 rounds for time

use one bar for the entire workout

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.

compare to 7/27/16

Nice round hundreds — May 31, 2017
A little Murph recovery — May 30, 2017
Do it for the pups! — May 27, 2017