|
Squat 5-3-1 and "workin the farm" |
|
Monday, June 14 2010 |
|
Strength: Squat 5-3-1+ (75/85/95%) Go for Max REPS on your last set.
WOD:
4 Rounds for Time of:
10 Pullups
20 Meter Farmers Carry (45/25 lb plates)
10 Thrusters (95/65)
20 Meter Farmers Carry
Please vote CrossFit 405 as OKC's best fitness center or club. CLICK HERE TO VOTE and tell all of your friends and family to as well!
|
|
|
Friday, June 11 2010 |
|
Strength: Agility Ladder, Resistance Running, and 3x10 Renegade Rows
WOD:
21-15-9 reps for time of:
Box Jump (24')
Leg Swing (toes to bar) Sub knees to elbows, leg raises as needed.
Please vote CrossFit 405 as OKC's best fitness center or club. CLICK HERE TO VOTE and tell all of your friends and family to as well!
|
|
Thursday, June 10 2010 |
|
Strength: Burgener Warm up x3
WOD: for time
50, 40, 30, 20, 10
Push Ups
Sit Ups
Post results to comments.
Hans will be doing a nutrition seminar this Friday evening at our neighbors, Cadence Yoga. Starts at 6:30, come hangout, see a very cool yoga studio, and gain some paleo skills!
|
|
Wednesday, June 09 2010 |
|
Strength: 5-5-5 Turkish get ups
WOD: (robbed this from main site)
Complete as many rounds in 12 minutes as you can of:
185 pound Front squat, 5 reps
10 Chest to bar Pull-ups
20 Double-unders
Post results to comments.
|
|
Tuesday, June 08 2010 |
|
Strength: If you missed dead lift yesterday do it today. If you did dead lift, coaches choice for strength.
WOD:
4 rounds for Time of:
30 Double Unders
25 Wallballs
Post results to comments.
|
|
Dead Lift and "UFC Debut" |
|
Monday, June 07 2010 |
|
Strength: Dead Lift 5-3-1+ (75/85/95%) Go for Max REPS on your last set.
WOD:
"UFC Debut" ~courtesy of CFOKC
3 rounds for total reps...
Kettlebell Swing, 60 sec
Walking Lunge, 60 sec
Burpees, 60 sec
Rest 60 sec
Score is total reps completed
Post Results to comments.
Red Earth Run- Lets make a HUGE CF 405 showing for this race!
Red Earth Run, Saturday, June 19, 2010
Regatta Park, Oklahoma City
7:00 am 5K Run and 7:45 am 2K Fun Walk
For additional information:
Pre-register online at this LINK
|
|
Saturday, June 05 2010 |
Our Saturday class is going to take on an Olympic Lifting focus. This class will be awesome for everyone, so if you have been kicking around the idea of checking it out, you won't be disappointed!
Burgener Warm Up x3
Muscle Snatch 3x3
Snatch Balance 3x3
Pressing Snatch Balance 3x3
THEN:
3 rounds of:
20 Ring Rows unbroken
15 Wall Balls unbroken
Take as much time as needed between rounds to ensure reps are UNBROKEN!
|
|
Friday, June 04 2010 |
|
Strength: 4 attempts at max height box jump.
WOD: (if you did this WOD yesterday we will creatively take care of that problem...)
5 Rounds for time of:
12 Pull Ups
12 Dips
8 Hang Clean (135/95)
12 Box Jump
Post results to comments.
Winner, Winner! Congrats to Lauren Miller for winning a very tight vote for our 2010 Look Better Naked challenge! Lauren wins 2 free months of unlimited training, new 405 Strong T-shirt, copy of Robb Wolf's new book "The Paleolithic Solution", and 5lbs of GrassFed beef from PlumRich Beef!
|
|
Thursday, June 03 2010 |
|
Strength: Turkish Get-up, find 1RM
WOD:
5 Rounds for time of:
12 Pull Ups
12 Dips
8 Hang Clean (135/95)
12 Box Jump
Post results to comments.
|
|
Wednesday, June 02 2010 |
|
Strength: Press 3-3-3 (70/80/90%) Go for max REPS on your last set. If you did Press yesterday work on a weakness.
WOD:
A.M.R.A.P. in 15 mins of:
200m sprint
10 burpees
Post results to comments.
Today is the last day to vote for the LBN winner. We will announce the winner Friday. It's a tight race!!! Please VOTE!
|
|
|
<< Start < Prev 1 2 3 4 5 6 7 8 9 10 Next > End >>
|
|
Page 8 of 28 |
