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6.11.14 | CrossFit Muskogee | Grace

June 11-14 programming

6.11.14

Warm Up
Mobility

SWOD
5×5 Pull Up
Hardest Progression

DWOD

“GRACE”
Clean & Jerk x 30
135/95#

Rest 1:1

2 Mile Run

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6.10.14 | CrossFit Muskogee

6.10.14

WARM UP
Mobility – Coach Led

SWOD
Push Up Chest 2 Bar
June Jamboree standard
4×3

DWOD

4 Rds Resting 3 Min Between Ea. Rd

20 Box Overs ( Hands can not be used)
30 Push Up
40 V-Up

Goal: try to keep each round close in time.

Score: Slowest Round

*** Full range of motion…no rep yourself and perfect the movements!

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6.9.14 | CrossFit Muskogee

6.9.14

WARM UP
Mobility – Coach led

3 Rds
10 Air Squat
10 Push up
3 hamstring walkout

SWOD
Push Up w/Bar technique for
June Jamboree comp
4×5

Deadlift Technique

DWOD

50 Cal Row

21,15,9,6
WallBall 20/14#
Deadlift 225/135

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6.4.14 | CrossFit Muskogee

5.4.14

Warm Up
800m Jog
Coach led Mobility

SWOD
10 Min EMOM
5 V-Up
10 Superman

DWOD

4 Rds
300m Row
20 Shoulder to Overhead 95/65
Rest 3 min between

6.3.14 | CrossFit Muskogee

6.3.14

WARM UP
Mobility

3Rds
3 Hamstring walkout
5 Good mornings
10 Lunges

SWOD
Deadlift Technique

DWOD
WOD 1 June Jamboree Comp
21,15, 9

Deadlift
400m Run

Beginner weight 125/225
Intermediate weight 165-275

6.2.14 | CrossFit Muskogee

WARM UP
Mobility

3 Rds
200m Run
15 Air Squat
10 Push Up

SWOD
Back Squat
20 Min work to Max for Day

DWOD
12 Min AMRAP

10 Pull Up
20 Box Jump 24/20

A lil tire flips in the mud this weekend!

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5.30.14 | CrossFit Muskogee

5.30.14

WARM UP
Mobility-Coach Led

SWOD
Squat Therapy 4×5
Pistol Work 4×5

DWOD

4 Rds

400m Run
20 WallBall
3 Muscle Up

*4 Pull Up + 4 Dips for every Muscle Up.

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5.27.14 | CrossFit Muskogee | Murph Recovery

5.27.14

Warm Up
15 Min Mobility…Murph Recovery
Coach Led

SWOD
1000m Row for time

DWOD
Goats

Use this time to work on any skills or weakness that you would like assistance with.

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5.22.14 | CrossFit Muskogee

5.22.14

WARM UP
Row 500m
Mobility- 15 Min

SWOD
7 min EMOM
5 OHS

This needs to be form focused…find a working weight that will keep you in the technique. This may mean PVC!

DWOD
5 min AMRAP
5 Pull-Up
10 Push Up
15 Air squat

REST 3 Min

4 Min AMRAP
5 Burpee
10 KBS 53/35

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5.21.14 | CrossFit Muskogee

5-21-14

WARM UP
Run 400m
Mobility – Coach Led

SWOD
Bent over Row
4×5
HAP
60-90 sec rest

DWOD
10 Min AMRAP

4 Clean 185/ 115
8 Box Jump 24/20″
200m Run