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"Welcome to Choctaw CrossFit! CrossFit is a core strength & conditioning program that delivers a fitness that is by design, broad, general, and inclusive. Elements of track & field, gymnastics, weightlifting, and strongman are combined in short intense daily workouts to maximize results for any individual. CrossFit teaches functional m"

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Workout Of The Day

Today's WOD

2018 Nov, 20

Full CountWarm-upEvery athletes grabs a lighter kettlebell and places it in the middle of the floor. We’ll jog around them for the general warmup and then use them for a game.20 SecondsEasy JogQuad StretchKnee to ChestStraight Leg KicksModerate JogWalking SpidermansWalking SamsonPush-up to Down Dog (In Place)Faster JogAir Squats (In Place)High KneesButt KickersKettlebell GameUsing the kettlebells in the middle of the floor for this. Divide the class into two teams, one on either side of the kettlebells. From a high plank position, athletes on either side of the bells will make their way down the line, touching the handle of each kettlebell with both hands. Whoever gets their whole team through first is the winner. You can play just one way down, down and back, or both. Play 2-3 rounds.MobilityChild’s Pose on Kettlebell - 1 MinuteWith arms together and hands straight out front grasping the kettlebell, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.Rehearsal1 Round10 Kettlebell Swings5 Calorie Bike100 Meter Run (No Bag)Build to Workout Weight1 Round5 Kettlebell Swings5 Calorie Bike50 Meter Wreck Bag RunMetconMetcon (Time)30-25-20-15-10:Kettlebell Swings (53/35)After Each Set:20/14 Calorie Schwinn Bike200 Meter Wreck Bag Run (50/35)In this triplet workout, athletes will choose a kettlebell that they could swing overhead for 30+ repetitions unbroken when fresh. Within the workout, looking to complete the larger sets in no more than 3 sets. The Wreck Bag weight should be a load that athletes can run for each 200 meter loop without stopping. If unable to use Wreck Bag, use a medicine ball, sandbag, or empty sled in place.The bike and run are completed following each round. This includes after the set of 10, which means athletes will complete 5 rounds total.If unable to Bike, complete 14/10 Calorie Row.If unable to run, double up on the machine calories after each set.There are many ways to approach any workout, but here are a couple options for today.The first approach can be to breakup the bigger sets of kettlebell swings into 2-3 sets, which will allow for more of a push on the cardio movements. There is an exponential payoff on the bike and the Wreck Bag run. Being able to keep power output higher here rewards athletes. Whereas a slow kettlebell swing is not that much different from a fast one, a slow bike or run is very different from a faster effort.The second option would be a steady approach across the board. In this approach, athletes could push for big sets on the kettlebell, minimizing the breaks they take. Although this may cause the bike and run to slow a bit, reducing the rest here would preserve some time and keep athletes moving throughout the workout.Athletes can pick one of these or develop their own approach for today!

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