Wednesday 171101

Strength:
15 minutes to establish a  1-RM Snatch
WOD:
For time:
40 Kettlebell Swings (55/35)
20 Alternating Reverse Goblet Lunges (55/35)
20 Pull-Ups
30 Kettlebell Swings
15 Alternating Reverse Goblet Lunges
15 Pull-Ups
20 Kettlebell Swings
10 Alternating Reverse Goblet Lunges
10 Pull-Ups

Tuesday 171031

Warm up: 1 mile jog
3 x 800 Meter Runs (3 minutes)
Rest 3 minutes. Group rest if you finish quickly you get a longer rest.
Cool down: 1 mile jog

Monday 171030

5 Rounds For Time On Each Round
Row, 20 Calories
10 Dead-lifts (225/155)
5 Ring Muscle-ups
Rest 2 minutes between rounds.

Sunday 171029

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Saturday 171028

4 Rounds For Time:

15 Push Jerks (135/95)

25 Wall Balls

50 Double-unders

Friday 171027

'Candy'
5 Rounds For Time:
20 Pull-ups
40 Push-ups
60 Air Squats

Thursday 171026

For Time:
Row 5,000 Meters
Then,
8 rounds alternate between the following exercises
45 seconds Front Plank
Rest 15 seconds
45 seconds Dead Bug
Rest 15 seconds

Wednesday 171025

Strength:
15 minutes to establish a 1RM Front Squat
WOD:
4 Rounds:
AMRAP 3 Minutes
20 Wallballs (20/14)
15 Toes to Bar
Max Rep Alternating Arm DB Snatch in remaining time (70/50)
Rest 1 minute between AMRAPs
Score is total DB Snatch.

Tuesday 171024

Strength:
Close Grip Bench Press
5 x 5 reps @ 85%
WOD:
12 minute AMRAP
3 Clean & Jerks (155/105)
6 Chest To Bar Pull-ups
9 Push-ups
12 Air Squats

Monday 171023

Strength:
Hang Squat Clean
5 x 3 reps
Increase weight on each set
Rest 2 minutes between sets
WOD:
12 minute AMRAP
15 Kettlebell Swings
15 Wall Ball Shots (20/14)
10 Single Arm Kettlebell Push Presses (5 each arm)
Men 55 lbs. Women 35 lbs.

Sunday 171022

Olympic lifting. Makeup a missed WOD. Mobility. Work on gymnastics skills.

Saturday 171021

Partner WOD:
 “You go - I go”
5 minute AMRAP
2 Squat Cleans (155/105)
(Must be touch and go sets of 2)
Rest 2 minutes
5 minute AMRAP
4 Shoulder to Overhead (135/85)
(Must be sets of 4 ONLY)
Rest 2 minutes
5 minute AMRAP
8 Dead-lift (185/125)

Friday 171020

5 Rounds For Time:
30 Russian Kettlebell Swings (70/55)
30 Burpees
30 AbMat Sit-ups

Thursday 171019

Strength:
Barbell Z-Press
5 x 4 reps
Increase weight on each set
Rest 2 minutes between sets
WOD:
8 minute AMRAP
30 Double-Unders
20 Push-Ups
10 Ring Dips

Wednesday 171018

'Danny'
20 minute AMRAP
30 Box Jumps (24/20)
20 Push Presses (115/75)
30 Pull-ups

Tuesday 171017

Strength:
25 minute EMOM
Air Bike, 15/12 Calories
12 Dead-lift (205/115)
12 DB Bench Press (50lb DB's/35lb DB's)
15 Toes To Bar
Rest

Monday 171016

From Mark Prather:

Today's WOD is in honor of Angela Gray who died of cancer 1 year ago today and was the owner of CrossFit 134 in Oklahoma City, near Norman along with her husband Tim Gray.  Tim competed in Fittest in OK earlier this year in the 50+ age division, which was just a few months after his wife's passing, and his emotions were still raw, as one would expect.  I got to know him a bit during the competition, which is certainly one of the great pleasures of competing.  Tim asked our box to do this WOD in honor of his wife, which Adam readily agreed to.

'Angela '

For Time

48 Burpees 

Then,

3 Rounds of:

10 Pull-Ups

16 Thrusters (95/65 lbs)

16 Deadlifts (155/105 lbs)

600 meter Run

Then,

48 Sit-Ups

 

Angela Gray was a CrossFit Level-1 certified coach and owner of CrossFit 134 in Oklahoma City. For three months she battled stage 4 breast cancer and lost her battle on October 16, 2016. Her son Brent Gray (a personal trainer) wrote out this WOD, which coach Tim Gray notified us of, to honor her and her 48 years of life, 3 children, and the date of her passing. The workout was first performed at CrossFit 134 on Saturday October 22, 2016.

Sunday 171015

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Saturday 171014

Filthy Fifty
For time:
50 Box Jumps (24/20)
50 Jumping Pull-ups
50 Kettlebell Swings (35/25)
Walking Lunge, 50 steps
50 Knees To Elbows
50 Push Press (45 /35)
50 Back Extensions
50 Wall Ball Shots (20/14)
50 Burpees
50 Double unders

Friday 171013

3 Rounds For Time:
Run 400 Meters
30 Medicine Ball Cleans (20/14)
30 Hand Release Push-ups

Thursday 171012

Strength:
15 minutes to establish a 1 RM Dead-lift
WOD:
3 Rounds For Time
50 Double-unders
25 Push Press (75/55)
25 Toes To Bar

Wednesday 171011

Strength:
7 sets of the following complex:
1 Hang Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat
Increase weight on each set.
WOD:
For Time
Run 400 Meters
Then,
21-15-9
Overhead Squats (95/65)
Pull-ups
Then,
Run 400 Meters

Tuesday 171010

Strength:
Back Squat
5 x 7 reps @ 70%
Front Squat
3 x 5 @ 70%
WOD:
Tabata Annie
8 Rounds (16 intervals) alternate between the 2 exercises.
Each interval is 20 seconds of work and 10 seconds of rest.
Tabata Double-unders
Tabata Sit-ups
Score is total number of reps.

Monday 171009

Strength:
7 sets of 1 Power Clean + 2 Split Jerks
Increase weight on each set
WOD:
10 minute AMRAP
Row 15/12 Calories
10 Pistols, alternating legs
5 Bar Muscle-ups

Sunday 171008

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Saturday 171007

Eva
5 Rounds For Time:
Run 800 Meters
30 Kettlebell Swings (70/55)
30 Pull-ups

Friday 171006

Strength:
Snatch
5 reps @ 75%
4 reps @ 78%
3 reps @ 80%
2 reps @ 85%
1 rep @ 90%
WOD:
21-15-9 Rep Rounds For Time:
Dead-lift (225/155)
Shoulder To Overhead (135/95)
(Use one barbell only)

Thursday 171005

Strength:
Back Squat
10 reps @65%
7 Reps @ 75%
4 Reps @ 85%
2 Reps @ 95%
WOD:
14  Minute AMRAP
Row, 40 Calories
30 Wall Balls (20/14)
20 Burpees
10 Ring Muscle-ups

Wednesday 171004

For Time:
Row, 60 Calories
50 Burpees
40 Russian Kettlebell Swings (70/55))
30  Knees To Elbows
20 Sumo Dead-lift High Pulls (115/85)
10 Box Jumps (30"/24")

Tuesday 171003

Strength:
10 Minute EMOM
4 Power Cleans @75% of 1RM
Max Rep Double-unders for the remainder of the minute
WOD:
5 Rounds
45 second Air Bike Sprint for distance
Rest 90 seconds between rounds

Monday 171002

3 Rounds For Time:
18 Calories, Air Bike
15 Toes-to-bar
12 Thrusters (115/85)
9 Chest-to-bar Pull-ups