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4.25.14 | CrossFit Muskogee | JUST WORK!

Warm Up
Mobility
PVC Work – 3×5
Snatch Press/OHS/Snatch Balance

SWOD
10 Min EMOM x 1
Snatch Complex
Pull+Power+hang+OHS
Light to moderate weight

DWOD

2 Min AMRAP
Hang Power Clean 95/65
2 Min Rest

2 Min AMRAP
Sit Up
2Min Rest

2 Min AMRAP
Front Squat 95/65
2 Min Rest

2 Min AMRAP
Push Up

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4.24.14

Warm Up
Mobility

2 Rds
12 Jumping Lunges
12 Sit Up
12 Super Man
12 Push Up

EMOM x 10 min
Even 3 x Pistol ea leg
Odd 25 DU’s / 4 attempts of DU’s.

DWOD

12 min AMRAP
10 x SDHP 95/65
10 x Over the bar Burpee
10 x V-up

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4.23.14 | CrossFit Muskogee | Run like ya stole it!

4.23.14

Warm up
Run 400m
Mobility

DWOD

For Time

5K

Run, Jog, Walk… I want your best effort!

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4.21.14 | CrossFit Muskogee

Warm Up
Row 750m 50% effort
Mobility including front rack position
3Rd
10 Ring Row
10 WallBall
10 Sit Up

SWOD
Squat Therapy wall/rig. 5 x 5
Front Squat 5 x 5 Moderate weight

DWOD
50 KBS 53/35
40 Air Squat
30 Pull up
25 KBS
20 Air Squat
15 Pull Up

Every min on the min 3 Burpee.

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4-21-14 | CrossFit Muskogee | Festivus Hangover

WARM UP
Row/Run 400m
Mobility

3 Rds
3 Hamstring Walkout
10 Push Ups
10 Air Squat

SWOD
Handstand Push Up Technique
Handstand Holds

DWOD
Buy In – 50 Sit Up
21,15,9
Deadlift 225/155
HSPU
Buy Out – 50 Sit Up

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4.19.14 | CrossFit Muskogee | Festivus Games

I can’t express how proud I am of our athletes that competed today in the Festivus games. Not only did many of them step out of their comfort zones and compete for the first time, but they worked hard, set new PR’s and did it with class!

A big shout out to Nathan Mayhugh who finished 1st in the novice division, Charles Compton who finished 2nd in the novice Division and Coach Blake who finished 3rd in the intermediate division!

Never question the boundaries of what you’re capable of… Many of you never thought you would accomplish what you did today six months ago!

Work hard… Stay humble… Pay it forward!

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4.18.14

WARM UP
Run 800m
Mobility

DWOD
TABATA
KBS 53/35
Toes 2 Bar
Air Squat
Dips/from the Box

Rest 5 Min

Jake Plates
3×20

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4.17.14

Warm Up
Mobility-Coach Led

SWOD
Split Jerk
5×3 moderate weight
This is technique and temp work. Working on speed pulling under the weight.

DWOD
10 Min AMRAP
Partner WOD – 3 per team
2 Rope Assents/6 Rope Get Ups
Plank Hold
Overhead Squat Hold w/PVC from the bottom

Partner 1 will complete the rope while partner 2 completes the plank while partner 3 completes the overhead squat hold. Then rotating movements.

Festivus Competitors:
NO WOD… Active recovery

250m Row warm up
15 Min Mobility
500m Row 60% Effort
15 Min Banded stretches
250m Row 60% Effort

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4.16.14 | CrossFit Muskogee

4.16.14

WARM UP
Mobility-Coach Led

DWOD

75 Double Unders/175 Singles
50 Push Up
25 Tuck Jumps
50 Sit Up
25 Mountain Climbers
1 Mile Run
25 Pull Up
50 Wallball 20/14#
25 Burpee
50 Superman
75 Double Unders/175 Singles

90yrs Old…. Still working!!

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4.15.14

WARM UP
Mobility
3 Rds
Broad Jumps x 3
Air Squats x 10
Ring Rows x 10

SWOD
Strict Pull Up
5,5,5,5,ME

L-Sit
4 x 15 second, 1 x ME

DWOD
AMRAP – 10 Min
5 x Clean 185/115 #
10 x Box Overs 24/20″

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