Monthly Archives: May 2015

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Oklahoma Strong

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20 min AMRAP

5 HSPU
20 Wall Balls
20 Walking Lunges
13 One arm Snatches

5-19-15 WOD

Crossfit Open 12.1

7 minutes of

Burpees

5-18-15 WOD

For time:

400m run then

4 rounds

16 Hand release push ups

8 Overhead Squats (75/45)

4 Hang Snatch (75/45)

 

Strength

Snatch Balance + Overhead Squat

 

10 Burpees
100m run
1 Rope Climb
200m row
20 Lateral Hops over Bar
200m run
2 Rope Climbs
400m row
30 lateral hops
300m run
3 rope climbs
600m row
20 lateral hops
200m run
2 rope climbs
400m row
10 Burpees
100m run
1 rope climb
200m row

5-15-15

Partner WOD for total reps

10 minute AMRAP

10 pull ups

10 Ab mat sit ups

10m Broad jump

 

Skill Or Strength of your choice

5-14-15

For time

750m row

20 Overhead Lunges (45/25)

50 Deadlifts (185/125)

10 Overhead Lunges (45/25)

25 Deadlifts (185/125)

 

 

5-13-15

8 rounds for time

50m Sprint

10 squats

50m Sprint

5 box jumps

rest :30

 

5-12-15 WOD

For Total Reps

2 minutes of Kettle Bell Swings

2 minutes of Hand Release Push ups

Rest 2 minutes

1 minute of Goblet Squats

1 Minute of Ring Push ups

Rest 1 Minute

:30 of sit ups

:30 v-ups

 

Front Squats

5×5

5-11-15

12 Minutes for total Burpees

500m Row

5 Burpees

5 Double Unders Unbroken

5 Burpees

10 Double Unders Unbroken

5 Burpees

15 Double Unders Unbroken

5 Burpees

20 Double Unders Unbroken

………

 

Power Cleans

4×5

Partner WOD

2000m (switch every 250m)

100 Squats (switch every 10)

80 Sit up (switch every 10)

60 push ups (switch every 5)

40 Alternating Box jumps

20m shuttle

1000m row (switch every 250m)