WODS

2017-09-23

Choctaw CrossFit

Choctaw CrossFit

Barbara
Barbara (Time)
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

2017-09-22

Choctaw CrossFit

Choctaw CrossFit

092217
Metcon (Time)
For time:
800 Meter Run
30/21 Calorie Row
25 Burpees
20 Clean & Jerks

Rx - 115/80
Scaled & Masters - 95/65

2017-09-21

Choctaw CrossFit

Choctaw CrossFit

092117
Metcon (AMRAP - Rounds and Reps)
AMRAP 15:00
60 Double Unders
40 Stationary Lunges
15 Deadlifts

Rx - 225/155
Masters - 185/135

Scale Dubs to 120 Singles; Scale weight as needed.

2017-09-20

Choctaw CrossFit

Choctaw CrossFit

092017
Metcon (AMRAP - Reps)
5 Rounds:
Max Bodyweight Bench Press
Max Strict Pull-ups
*Rest 3:00 between rounds

If you have to rack the bar, or get a spot, it doesn't count. If you come off the pull-up bar, the set is over.

Score = total reps

2017-09-19

Choctaw CrossFit

Choctaw CrossFit

091917
Metcon (3 Rounds for reps)
AMRAP 4:00
400 Meter Run
27/20 Calorie Bike
Max Power Snatches (Rx-75/55; S&M-65/45)

Rest 4 minutes

AMRAP 4:00
400 Meter Run
21/15 Calorie Bike
Max Power Snatches (Rx-95/65; S&M-75/55)

rest 4 minutes

AMRAP 4:00
400 Meter Run
15/10 Calorie Bike
Max Power Snatches (Rx-115/80; S&M-95/65)

Score = total power snatches from EACH interval.

2017-09-18

Choctaw CrossFit

Choctaw CrossFit

091817
Metcon (AMRAP - Rounds and Reps)
AMRAP 18:00
30 Thrusters (95/65)
30 Box Jumps (24/20)
30/21 Calorie Row
30 Toes to Bar

2017-09-17

Choctaw CrossFit

Choctaw CrossFit

091717
Metcon (Time)
50 AbMat Sit-Ups, 25 Calorie Bike, 100m KB Farmer's Walk - 53/35
40 AbMat Sit-Ups, 20 Calorie Bike, 100m KB Farmer's Walk - 53/35
30 AbMat Sit-Ups, 15 Calorie Bike, 100m KB Farmer's Walk - 53/35
20 AbMat Sit-Ups, 10 Calorie Bike, 100m KB Farmer's Walk - 53/35
10 AbMat Sit-Ups, 5 Calorie Bike, 100m KB Farmer's Walk - 53/35
Use 2 Kettlebells - One in EACH hand

2017-09-16

Choctaw CrossFit

Choctaw CrossFit

091617
Metcon (Time)
For time:
400 Meter Run, 50 Wallballs (20/14)
400 Meter Run, 35 Deadlifts (135/95)
400 Meter Run, 20 Burpee Box Jump Overs (24/20)
400 Meter Run, 35 Deadlifts (135/95)
400 Meter Run, 50 Wallballs (20/14)

2017-09-15

Choctaw CrossFit

Choctaw CrossFit

Amanda
Amanda (Time)
9-7-5
Muscle-ups
Snatch, 135#/95#
Scale to Burpee Pull-ups

2017-09-14

Choctaw CrossFit

Choctaw CrossFit

091417
Back Squat (5 sets x 3 reps; across - 83-88% of 1RM)
If this feels light, focus on controlling the descent and exploding on the ascent. DO NOT go above 88%.
Metcon (Time)
5 Rounds:
20 Push-ups
20 Abmat Sit-ups

2017-09-13

Choctaw CrossFit

Choctaw CrossFit

091317
Metcon (3 Rounds for reps)
AMRAP 5:00
50/35 Calorie Row
AMRAP Macho Man (Rx-135/95; Masters-95/65)
Rest 5:00

AMRAP 5:00
35/25 Calorie Row
AMRAP Macho Man (RX-155/105; Masters-115/80)
Rest 5:00

AMRAP 5:00
20/15 Calorie Row
AMRAP Macho Man (Rx-185/135; Masters-135/95)
“Macho Man” – 3 Power Cleans, 3 Front Squats, 3 Push Jerks

2017-09-12

Choctaw CrossFit

Choctaw CrossFit

Helen
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

2017-09-11

Choctaw CrossFit

Choctaw CrossFit

091117
Metcon (AMRAP - Rounds and Reps)
AMRAP in 15:00
50 Double Unders
25/18 Calorie Bike
15 Dumbbell Hang Squat Cleans

Rx - 50/35
Masters - 35/2

Scale - 100 single unders

2017-09-10

Choctaw CrossFit

Choctaw CrossFit

091017
Metcon (Weight)
4 Rounds, for weight:
12 Dumbbell Bench Press
12 Dumbbell Bent Over Rows (each arm)
12 Dumbbell Reverse Lunges (50’s/35’s, from hang position)

2017-09-09

Choctaw CrossFit

Choctaw CrossFit

090917
Metcon (Time)
Teams of 3:
800m Run
100 Power Snatches (75/55)
800m Run
75 Power Snatches (95/65)
800m Run
50 Power Snatches (115/80)
800mRun

2017-09-08

Choctaw CrossFit

Choctaw CrossFit

090817
Metcon (Time)
3 Rounds:
10 Chest to Bar Pull-ups
10 Front Squats (165/115)
10 Burpees

Masters & Scaled - Pull-ups and 135/95

2017-09-07

Choctaw CrossFit

Choctaw CrossFit

090717
Metcon (Time)
3 Rounds:
50/35 Calorie Row
100 Double Unders
200 Meter Farmers Carry (70’s/53’s)

Masters & Scaled - 53/35

2017-09-06

Choctaw CrossFit

Choctaw CrossFit

090617
3 Position Clean + Split Jerk (Build to a Heavy Single)
3 Pos Clean (hang, below knee, floor) + Split Jerk
Metcon (4 Rounds for reps)
4 x :20 seconds on, :10 seconds off
Sit-Ups
Deadlifts (155/105)
Sit-Ups
Deadlifts (155/105)

Complete 2:00 of tabata sit-ups, then move on to deadlifts. 2:00 of tabata deadlifts, back to sit-ups, etc...

Score = 4 separate rounds - just like Tabata - lowest reps = your score

2017-09-05

Choctaw CrossFit

Choctaw CrossFit

090517
Metcon (3 Rounds for calories)
AMRAP in 4:00
15-12-9
Wallballs (20/14)
RX - Chest to Bar Pull-ups; Scale - Pull-ups
Max Calorie Row in Time Remaining

Rest 4 minutes

AMRAP 4:00
15-12-9
Wallballs (20/14)
RX - Toes to Bar; Scale - Knees to Chest
Max Calorie Row in Time Remaining

rest 4 minutes

AMRAP 4:00
15-12-9
Wallballs (20/14)
RX - Pull-ups; Scale - Pull-ups
Max Calorie Row in Time Remaining

Score = Biked Calories in EACH round.

*Scale to challenging but doable movements.

2017-09-03

Choctaw CrossFit

Choctaw CrossFit

090317
Metcon (Time)
For time:
50 Calorie Row
50 ft. Walking Lunge
40 Calorie Row
50 ft. Walking Lunge
30 Calorie Row
50 ft. Walking Lunge
20 Calorie Row
50 ft. Walking Lunge
10 Calorie Row
50 ft. Walking Lunge

2017-09-02

Choctaw CrossFit

Choctaw CrossFit

Fittest Choctaw 2017
Metcon (Time)
3 Rounds:
30/25 Cal Air Dyne
20 Alternating DB Snatches
10 Box Jump (24/20)

Rx - 50/35
Masters - 35/20

2017-09-01

Choctaw CrossFit

Choctaw CrossFit

090117
Metcon (Time)
3 Rounds:
500 Meter Row
12 Burpees
21 Box Jumps (24/20)

2017-08-31

Choctaw CrossFit

Choctaw CrossFit

083117
Metcon (Time)
2 Rounds:
25 Deadlifts
50 Wallballs (20/14)
75/50 Calorie Bike

Rx - 185/135
Scaled & Masters 155/105

2017-08-30

Choctaw CrossFit

Choctaw CrossFit

082917
Metcon (Time)
For time:
15-10-5
Kettlebell Swings (70/53)
Toes to Bar

800 Meter Run

5-10-15
Kettlebell Swings (70/53)
Toes to Bar

Rx - 70/53
Masters - 53/35

2017-08-29

Choctaw CrossFit

Choctaw CrossFit

082917
Metcon (4 Rounds for reps)
For Thruster reps:

AMRAP 3
21/15 Calorie Row
21 Erg Burpees *Burpees over rower
Max Thrusters RX -75/55; S&M - 65/45

Rest 3:00

AMRAP 3
18/12 Calorie Row
18 Erg Burpees
Max Thrusters Rx -95/65; S&M -75/55

Rest 3:00

AMRAP 3
15/10 Calorie Row
15 Erg Burpees
Max Thrusters RX -115/80; S&M - 95/65

Rest 3:00

AMRAP 3
12/8 Calorie Row
12 Erg Burpees
Max Thrusters Rx -135/95; S&M 115/80

Score = Total thrusters in EACH separate round.

2017-08-28

Choctaw CrossFit

Choctaw CrossFit

082817
Metcon (Time)
3 Rounds:
400 Meter Run
15 Clean and Jerks
75 Double Unders

Rx - 115/80
Masters - 96/65

2017-08-27

Choctaw CrossFit

Choctaw CrossFit

082717
Metcon (Weight)
Alternating On The Minute x 20
Even Minutes - 1 Round of "Cindy"
Odd Minutes: 3 Deadlifts (Climb in Weight)

*1 Round of Cindy: 5 Pull-ups, 10 Push-ups, 15 Air Squats

Score = weight used

2017-08-26

Choctaw CrossFit

Choctaw CrossFit

082617
Metcon (Time)
Teams of 3:
10k Row

Switch every 250 meters

2017-08-25

Choctaw CrossFit

Choctaw CrossFit

082517
Metcon (Time)
3 Rounds:
10 Front Squats
20 Pull-Ups
50 Double Unders

Rx - 185/135 & Chest to Bar
Scaled - 155/105 and/or 100 Singles
Masters - 135/95

2017-08-24

Choctaw CrossFit

Choctaw CrossFit

082417
Metcon (Time)
For time:
27-21-15-9
Kettlebell Swings
Burpees
400 Meter Run

Rx - 70/53
Scaled & Masters - 53/35

2017-08-23

Choctaw CrossFit

Choctaw CrossFit

082317
Overhead Squat (8:00 to a Heavy Single)
Snatch Balance (8:00 to a Heavy Single)
Snatch (8:00 to a Heavy Single)
Metcon (AMRAP - Reps)
AMRAP in 7:00
Power Snatch
EMOM: 7 Wall Balls 20/14

RX - 115/80
Scaled - 95/65
Masters - 75/55

2017-08-22

Choctaw CrossFit

Choctaw CrossFit

Boat Race
Boat Race (3 Rounds for time)
3 Rounds Each for Time:
500m Row
400M Run
3 Minutes Rest after each round

2017-08-21

Choctaw CrossFit

Choctaw CrossFit

082117
Metcon (Time)
3 Rounds:
50 Air Squats
7 Ring Muscle-Ups
10 Hang Power Cleans (135/95)

*Scale MU's to Burpee Chest to Bars or Burpee Pull-ups

Scaled & Masters - 115/80

2017-08-20

Choctaw CrossFit

Choctaw CrossFit

082017
Metcon (No Measure)
4 Rounds, not for time:
10 Close Grip Pushups
15 DB Bent Over Rows, each (50/35)
20 Strict Presses (empty barbell)
25 Banded Pull Aparts
30 Sit-Ups

Rest as needed between rounds.

2017-08-19

Choctaw CrossFit

Choctaw CrossFit

081917
31 Heroes (AMRAP - Reps)
31 Minute AMRAP of:

Partner 1:
8 Thrusters, 155# / 105#
6 Rope Climbs, 15 ft.
11 Box Jumps, 30" / 24"

Partner 2:
400m Run with sandbag, 45# / 25#
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
To learn more about 31 Heroes click here
Scaled - 135/95 or 115/80 - Box Jumps - 24/20
Masters - 115/80 & 24/20

Small sandbags should be close to 45# currently.

2017-08-18

Choctaw CrossFit

Choctaw CrossFit

Diane
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

2017-08-17

Choctaw CrossFit

Choctaw CrossFit

081717
Metcon (AMRAP - Rounds and Reps)
AMRAP 15:
40/30 Calorie Bike
15 Toes to Bar
12 Front Rack Reverse Lunges (115/80)
9 Strict Ring Dips

Scale - 95/65 and/or Knees to Chest
Masters - 95/65

2017-08-16

Choctaw CrossFit

Choctaw CrossFit

081617
Clean Pull + Hang Power Clean + Power Clean (EMOM for 5:00 at 50% 1RM)
Power Clean (EMOM for 5:00 - Heavy as possible across all sets)
Shoot for NO misses
Metcon (AMRAP - Reps)
Ascending Ladder for 7 Minutes:
1 Power Clean (155/105), 30 Dubs
2 Power Cleans (155/105), 30 Dubs
3 Power Cleans (155/105), 30 Dubs
...., ...., ....
*Add (1) Power Clean per round

Scaled - 135/95 or 115/80
Scale dubs to 60 singles

Score = total reps

2017-08-15

Choctaw CrossFit

Choctaw CrossFit

081517
Metcon (Time)
For Time:
3 Rounds Bergeron Beep Test
50/35 Cal Row
3 Rounds Bergeron Beep Test
50/35 Cal Row
3 Rounds Bergeron Beep Test

*Bergeron Beep Test – 7 Thrusters, 7 Pull-ups, 7 Burpees

Rx - 75/55
Scaled & Masters - 65/45

2017-08-14

Choctaw CrossFit

Choctaw CrossFit

081417
Metcon (Time)
5 rounds:
400m Run
15 Power Snatches (75/55)

2017-08-13

Choctaw CrossFit

Choctaw CrossFit

081317
Metcon (AMRAP - Reps)
AMRAP 10:00
3 Calorie Row, 3 Hand Release Push-ups
6 Calorie Row, 6 Hand Release Push-ups
9 Calorie Row, 9 Hand Release Push-ups
……climbing by 3 reps……

Score = total reps completed

2017-08-12

Choctaw CrossFit

Choctaw CrossFit

081217
Metcon (Time)
Teams of 2:
10-9-8-7-6-5-4-3-2-1
Squat Clean (135/95)
100 Meter Run

*Partner completes full round, then switch*

2017-08-11

Choctaw CrossFit

Choctaw CrossFit

081117
Metcon (AMRAP - Rounds and Reps)
AMRAP 20:00
50 Wall Balls (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Burpees
20 Cleans (RX -145/100; S -115/80; M-95/65)
20 Jerks (RX -145/100; S -115/80; M-95/65)
10 Snatches (RX -145/100; S -115/80; M-95/65)
10 Bar Muscle-Ups

2017-08-10

Choctaw CrossFit

Choctaw CrossFit

081017
Mobility
Foam Roll:
T-Spine - 30 reps (up & down = 1)
Quads - 20 reps
Glutes - 20 reps per side
Metcon (AMRAP - Rounds and Reps)
AMRAP 18
Teams of 3:
100m Farmers Carry (55/35)
200m Med Ball Run (20/14)
300m Run

When partner clears the Med Ball Run, next partner can start.

Score = Total Rounds & Reps; Every 100m counts as 1 rep

2017-08-09

Choctaw CrossFit

Choctaw CrossFit

080917
Split Jerk Strict Press (3 x 3)
Jerk Balance (3 x 3)
Split Jerk (Heavy Single)
Metcon (AMRAP - Rounds and Reps)
AMRAP 9:00
6 Strict Pull-Ups
9 Front Squats (135/95)

2017-08-08

Choctaw CrossFit

Choctaw CrossFit

080817
Metcon (3 Rounds for calories)
AMRAP 5
7 Rounds of “The Chief” (Rx-115/80; S&M-95/65)
Max Calorie Bike or Row
rest 5 minutes
AMRAP 5
6 Rounds of “The Chief” (Rx-135/95; S&M-115/80)
Max Calorie Bike or Row
rest 5 minutes
AMRAP 5:
5 Rounds of “The Chief” (Rx-155/105; S&M-135/95)
Max Calorie Bike or Row

1 Round of “The Chief” = 3 Power Cleans, 6 Push-ups, 9 Air Squats

Score = Bike/Row Calories from EACH round

2017-08-07

Choctaw CrossFit

Choctaw CrossFit

080717
Metcon (Time)
For time:
21-15-9
DB Snatches (50/35)
Calorie Row
… Directly into…
21-15-9
Box Jump Over (24/20)
Pull-Ups

2017-08-06

Choctaw CrossFit

Choctaw CrossFit

080617
Back Squat (EMOM for 10:00 - 2 pause squats)
Metcon (No Measure)
3 rounds, not for time:
25 AbMat Sit-Ups
25 Hip Extensions
25 Flutter Kicks

2017-08-05

Choctaw CrossFit

Choctaw CrossFit

080517
Metcon (Time)
For Time:
600m Run
2 Rounds of “DT”
600m Run
2 Rounds of “DT”
600m Run
2 Rounds of “DT”
600m Run

1 Round of DT = 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks 155/105

2017-08-04

Choctaw CrossFit

Choctaw CrossFit

080417
Thruster (10:00 to a heavy single - taken from the ground)
Metcon (AMRAP - Reps)
AMRAP in 8:00
3 Thrusters (95/65)
3 Toes to Bar
6 Thrusters (95/65)
6 Toes to Bar
9 Thrusters (95/65)
9 Toes to Bar


Masters - 75/45

2017-08-03

Choctaw CrossFit

Choctaw CrossFit

080317
Metcon (2 Rounds for reps)
4 rounds of :40 seconds on / :20 seconds off

DB Power Clean (55/35)
Calorie Bike
DB Power Clean (55/35)
Calorie Bike

Two Scores:
Total DB Power Cleans
Total Calories on Bike
*Enter one round/reps for total Cleans and one round/reps for total Cals

2017-08-02

Choctaw CrossFit

Choctaw CrossFit

080217
Metcon (Time)
For time:
2k Row
150 Double Unders or 300 Singles
10 Rounds of Cindy

*1 Round of Cindy:
5 Pull-ups, 10 Push-ups, 15 Air Squats

2017-08-01

Choctaw CrossFit

Choctaw CrossFit

080117
Metcon (3 Rounds for reps)
AMRAP 5:
400m Row Buy-In
12 Deadlifts (Rx-185/135; S&M-155/105)
12 Barbell Burpees
Rest 5:00
AMRAP 5:
300m Row Buy-In
9 Deadlifts (Rx-225/155; S&M-185/135)
9 Barbell Burpees
Rest 5:00
AMRAP 5:
200m Row Buy-In
6 Deadlifts (Rx-275/185; S&M-225/155)
6 Barbell Burpees
Complete the buy-in, then AMRAP Deadlifts and bar over burpees in remaining time.

Score = Deadlifts and butler reps for EACH round.

2017-07-31

Choctaw CrossFit

Choctaw CrossFit

073117
Metcon (Time)
27-21-15-9:
Calorie Row
KB Swings (53/35)
Overhead Squats (75/55)

2017-07-30

Choctaw CrossFit

Choctaw CrossFit

Super Swole Sunday
Metcon (Weight)
4 Rounds, building in weight:
12 bench press
12 bent over rows
12 DB reverse lunges (50/35, hang)

* must use same weight for bench and rows within a round.

* score = heaviest weight used.

2017-07-29

Choctaw CrossFit

Choctaw CrossFit

072917
Metcon (Time)
3 Rounds for time:
600m run
21 toes to bar
15 hang power snatches 95/65

2017-07-28

Choctaw CrossFit

Choctaw CrossFit

Today we will be testing our 2k row times as we wrap up the Whole Life Challenge. Be sure to get your post-assessments completed if you haven't already. The deadline to enter online is 7/31.
072817
Metcon
2k Row (Time)
Max Effort 2k Row
Metcon
Metcon (AMRAP - Rounds and Reps)
Teams of 2, AMRAP in 20:00
5 Front Squats
15 plate hops 45#
10/7 Calorie Bike

Rx - 165/110
Masters - 145/80

2017-07-27

Choctaw CrossFit

Choctaw CrossFit

072717
Metcon (Time)
21-18-15-12 for time:
Chest-to-Bar Pull-ups
DB Push Press (35/20)
50' DB Lunge (2017 Open standards)

2017-07-26

Choctaw CrossFit

Choctaw CrossFit

072617
Deadlift (Heavy set of 3)
Metcon (Time)
For time:
15 Deadlifts (185/135)
30 Sit-ups
12 Deadlifts (185/135)
24 Sit-ups
9 Deadlifts (185/135)
18 Sit-ups
6 Deadlifts (185/135)
12 Sit-ups
3 Deadlifts (185/135)
6 Sit-ups

*Everyone does the same weight. Scale reps only if needed.

2017-07-25

Choctaw CrossFit

Choctaw CrossFit

072517
Metcon (Time)
For time:
30 Clean & Jerks
800m run
30 Pullups
800m run
30 Burpees

Rx - 135/95
Masters -95/65

2017-07-24

Choctaw CrossFit

Choctaw CrossFit

072417
Metcon (Time)
4 Rounds for time:
21 Wallballs (20/14)
18 Calorie Row
15 Box Jumps (24/20″)
12 Alternating DB Snatches (50/35)

2017-07-23

Choctaw CrossFit

Choctaw CrossFit

072317

2017-07-22

Choctaw CrossFit

Choctaw CrossFit

072217
Metcon (Time)
Teams of 3:
150 Cal Bike
75 Power Snatch (Rx -115/80; S&M - 75/55)
45 Pull-ups
150 Cal Bike
75 Clean & Jerks (Rx - 135/95; S&M - 95/65)
45 Pull-ups

2017-07-21

Choctaw CrossFit

Choctaw CrossFit

072117
Metcon (Time)
3 Rounds for time:
75 DU
50 Air Squats
25/18 Calorie Row

*Scale to 150 Single Unders

2017-07-20

Choctaw CrossFit

Choctaw CrossFit

072017
Metcon (AMRAP - Rounds and Reps)
AMRAP 15:
15 Toes-to-Bar
15 Hand Release-Push-ups
150m KB or DB Farmer's Carry

Rx - 70/53
Masters - 53/35

2017-07-19

Choctaw CrossFit

Choctaw CrossFit

071917
Front Squat (Heavy Single)
Push Press (Heavy Single)
Thruster (Heavy Single)
Metcon (Weight)
EMOM for 10:00
Odd Minutes - 200m run
Even Minutes - 5 Thrusters

Score = lowest weight used for Thrusters - Try to use the same weight throughout.

2017-07-18

Choctaw CrossFit

Choctaw CrossFit

071817
Metcon (3 Rounds for reps)
For reps:
AMRAP 4:
27 Calorie Row
21 Power Cleans (Rx -135/95; S&M 115/80)
15 Burpee Box Jump Overs (24/20″)
Rest 4:00
AMRAP 4:
27 Calorie Row
21 Power Cleans (RX - 115/80; S&M - 95/65)
15 Burpee Box Jump Overs (24/20″)
Rest 4:00
AMRAP 4:
27 Calorie Row
21 Power Cleans (Rx - 95/65; S&M - 75/55)
15 Burpee Box Jump Overs (24/20″)

Score = total reps for EACH round.

2017-07-17

Choctaw CrossFit

Choctaw CrossFit

Isabel
Isabel (Time)
For Time: 30 Snatches, 135# / 95#

2017-07-16

Choctaw CrossFit

Choctaw CrossFit

071617
Metcon (Time)
For time:
2,000m Row*
*EMOM: 4 Burpees

2017-07-15

Choctaw CrossFit

Choctaw CrossFit

071517
Daniel (Time)
For Time:
50 Pull-ups
400 meter run
21 Thruster, 95#
800 meter run
21 Thruster, 95#
400 meter run
50 Pull-ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here

2017-07-14

Choctaw CrossFit

Choctaw CrossFit

071417
Metcon (Time)
5 Rounds for time:
10 Power Snatches
10 Box Jump-Overs (24/20)

Rx - 95/65
Masters - 75/55

2017-07-13

Choctaw CrossFit

Choctaw CrossFit

071317
Metcon (AMRAP - Reps)
Tabata - (8 x :20 on/:10 off)
Air Squats
Sit-ups
Push-ups
Calorie Row

Complete all 8 intervals before progressing to next station

Score = Total reps/calories

2017-07-12

Choctaw CrossFit

Choctaw CrossFit

071217
Deadlift (Build to a heavy set of 3)
Metcon (AMRAP - Reps)
AMRAP in 7:00
Wallballs* (20/14)
*EMOM: 5 Deadlifts

Rx - 225/155

Score = Wallballs + Deadlifts

2017-07-11

Choctaw CrossFit

Choctaw CrossFit

071117
Metcon (Time)
For Time:
50/35 Calorie Bike
800m Run
30 KB Swings (53/35)
20 Bar-Facing Burpees

2017-07-10

Choctaw CrossFit

Choctaw CrossFit

07/10/17
Metcon (AMRAP - Rounds and Reps)
AMRAP in 15:00
60 Double Unders
30/21 Cal Row
15 Overhead Squats

Rx - 115/80
Masters & Scaled - 95/65
*Scale Dubs to 60 Singles

2017-07-09

Choctaw CrossFit

Choctaw CrossFit

070917
Metcon (Time)
For time:

30-25-20-15-10-5
Calorie Bike*

*After each set, 1 Round of:
5 Strict Pull-ups
10 Push=ups
15 Sit-ups

2017-07-08

Choctaw CrossFit

Choctaw CrossFit

070817
Metcon (Time)
For time, in Teams of 3:
100/70 Cal Row
100 Box Jump Overs 24/20
100 Power Snatch 75/55
100 Toes to Bar
100 Power Snatch 75/55
100 Box Jump Overs 24/20
100/70 Cal Row

2017-07-07

Choctaw CrossFit

Choctaw CrossFit

070717
Metcon (Time)
For time:
21-15-9
DB Hang Squat Cleans
Handstand Push-ups
600m run

RX - 55/35
Scaled & Masters - 35/20

HSPU Mods:
Option 1 - Push-ups x 2 (42-30-18)
Option 2 - Push-ups 21-15-9

2017-07-06

Choctaw CrossFit

Choctaw CrossFit

070617
Metcon (AMRAP - Rounds and Reps)
AMRAP in 15:00
30 Calorie Bike
20 DB Push Press (35/20)
10 Deadlifts (245/165)

2017-07-05

Choctaw CrossFit

Choctaw CrossFit

070517
Power Clean (10:00 to a heavy single)
Metcon (3 Rounds for reps)
AMRAP in 4:00
400m run
15 Burpees Over Bar
Max Power Cleans (RX-135/95; Scaled-115/80; Masters-95/65)
Rest 4:00

AMRAP in 4:00
400m run
10 Burpees Over Bar
Max Power Cleans (RX-155/105; Scaled-135/95; Masters-115/80)
Rest 4:00

AMRAP in 4:00
400m run
5 Burpees Over Bar
Max Power Cleans (RX-185/135; Scaled-155/105; Masters-135/95)

Score = Power Cleans from EACH round

2017-07-04

Choctaw CrossFit

Choctaw CrossFit

Reminder: All Wellness Centers will be closed Tuesday, July 4th. We will resume normal hours of operation on Wednesday, July 5th.
070417
Metcon (AMRAP - Reps)
For total reps:
2:00 Max Push-ups
:30 Rest
2:00 Max Sit-ups
:30 Rest
2:00 Max Superman
:30 Rest
2:00 Max Air Squats

2017-07-03

Choctaw CrossFit

Choctaw CrossFit

Reminder: All Wellness Centers will be closed Tuesday, July 4th. We will resume normal hours of operation on Wednesday, July 5th.
070317
Metcon (AMRAP - Rounds)
In teams of 3, AMRAP in 25:00

10 Front Rack Reverse Lunges (stationary)
10 Shoulder to Overhead
20 Lateral Bar Hops
200m Row

*Relay style - Athlete 2 can start once Athlete 1 begins the row, etc.

RX - 95/65
Masters - 75/55

2017-07-02

Choctaw CrossFit

Choctaw CrossFit

Reminder: All Wellness Centers will be closed Tuesday, July 4th. We will resume normal hours of operation on Wednesday, July 5th.
070217
Metcon (Time)
For Time:
150/100 Cal Bike*

*Every Minute – 4 Burpees

2017-07-01

Choctaw CrossFit

Choctaw CrossFit

Reminder: All Wellness Centers will be closed Tuesday, July 4th. We will resume normal hours of operation on Wednesday, July 5th.
070117
Metcon (Time)
3 Rounds for time:
800m Run
21 Power Cleans

Rx - 155/105
Scaled - 135/95
Masters - 115/85

2017-06-30

Choctaw CrossFit

Choctaw CrossFit

Reminder: All Wellness Centers will be closed Tuesday, July 4th. We will resume normal hours of operation on Wednesday, July 5th.
Jackie
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Scale pull-ups to jumping chest to bars.

2017-06-29

Choctaw CrossFit

Choctaw CrossFit

062917
Metcon (Time)
For time:
100 DU
50 Sit-ups
200m Run
80 DU
40 Sit-ups
200m Run
60 DU
30 Sit-ups
200m Run
40 DU
20 Sit-ups
200m Run
20 DU
10 Sit-ups
200m Run

Scale Dubs to Singles x 2

2017-06-28

Choctaw CrossFit

Choctaw CrossFit

062817
3-Position Power Snatch (15:00 to build to a heavy single)
Pockets, Above the Knee, Floor
Metcon (AMRAP - Reps)
EMOM for 12:00
A) :40s Max Strict Pull-ups
B) :40s Max Hollow Rocks
C) :40s Max Strict HSPU

Score = total reps
Scale movements as needed, but must be strict versions.

2017-06-27

Choctaw CrossFit

Choctaw CrossFit

062717
Metcon (3 Rounds for reps)
AMRAP in 4:00
27 Hang Power Cleans
27 Wallballs 20/14
27 Calorie Bike
Rest 4:00

AMRAP in 4:00
21 Hang Power Cleans 115/80
21 Wallballs 20/14
21 Calorie Bike
Rest 4:00

AMRAP in 4:00
15 Hang Power Cleans 115/80
15 Wallballs 20/14
15 Calorie Bike

Rx - 115/80
Masters - 95/65

Score = total reps for EACH round

2017-06-26

Choctaw CrossFit

Choctaw CrossFit

062617
Metcon (AMRAP - Rounds and Reps)
AMRAP in 18:00

18 Calorie Row
15 Box Jump Overs 24/20
12 Toes to Bar
9 DB Front Squats

RX - 50/35
Masters - 35/20

2017-06-25

Choctaw CrossFit

Choctaw CrossFit

062517
Metcon (Time)
For total time:
3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-ups
10 Strict Dumbbell Presses
10 DB Bent Over Rows (each arm)

100 Calorie Bike

3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-ups
10 Strict Dumbbell Presses
10 DB Bent Over Rows (each arm)

2017-06-24

Choctaw CrossFit

Choctaw CrossFit

062417
Metcon (AMRAP - Rounds and Reps)
5 Rounds:
1:00 Row
1:00 Power Snatch
1:00 Burpees
1:00 Rest

Rx - 95/65
Masters - 75/55

2017-06-23

Choctaw CrossFit

Choctaw CrossFit

062317
Metcon (AMRAP - Rounds and Reps)
In teams of 2, AMRAP in 20:00
12/9 Calorie Bike
12/9 Calorie Row
12 Thrusters (65/45)

*Partners complete full rounds, then switch.

2017-06-22

Choctaw CrossFit

Choctaw CrossFit

Filthy Fifty
Choctaw Filthy Fifty (Time)
For time:
50 box jumps
50 jumping pullups
50 kettlebell swings 35#
Walking lunge 50 steps
50 knees to elbows
50 push press 45#
50 ball slams
50 wall balls
50 double unders
50 burpees

2017-06-21

Choctaw CrossFit

Choctaw CrossFit

062117
Metcon (Time)
3 Rounds for time:
600m run
16 Deadlifts
60 Double-Unders

Rx - 225/155
Masters - 185/135

Scaled movements/weight as needed.

2017-06-20

Choctaw CrossFit

Choctaw CrossFit

Grace
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#

2017-06-19

Choctaw CrossFit

Choctaw CrossFit

Baseline WOD
CrossFit Baseline WOD (Time)
For time:
500m row
40 air squats (below parallel)
30 sit-ups (start with shoulders on floor)
20 push-ups (chest to floor)
10 pull-ups (chin over bar)

2017-06-18

Choctaw CrossFit

Choctaw CrossFit

061817
Metcon (Time)
21-18-15-12-9-6-3
Calorie Bike
Strict Press (75/55)

2017-06-17

Choctaw CrossFit

Choctaw CrossFit

061717
Metcon (Time)
For total time:

0:00-10:00
1 Mile Run
Max Clean & Jerk (135/95) in remaining time

10:00-13:00: Rest

13:00-20:00
800m Run
Max Power Snatch (115/80) in remaining time

20:00-23:00: Rest

23:00-27:00
400m Run
Max Thrusters (95/65) in remaining time

2017-06-16

Choctaw CrossFit

Choctaw CrossFit

061617
Metcon (Time)
4 Rounds:
21/15 Cal Bike OR 16/12 Cal Row
18 Wallballs 20/14
15 KB Swings 53/35
12 Burpees

2017-06-15

Choctaw CrossFit

Choctaw CrossFit

061517
Snatch (12:00 to a heavy double)
Metcon (Time)
Team Sprints - Work/Rest with a partner...

3 Rounds:
200m run
400m run
600m run

Score = total time for team to complete

2017-06-14

Choctaw CrossFit

Choctaw CrossFit

Fran
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups

2017-06-13

Choctaw CrossFit

Choctaw CrossFit

Christine
Christine (Time)
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20"

2017-06-12

Choctaw CrossFit

Choctaw CrossFit

061217
Metcon (Time)
For time:
3 Rounds of "Cindy"
12 Clean & Jerks
2 Rounds of "Cindy"
9 Clean & Jerks
1 Round of "Cindy"
6 Clean & Jerks

RX - 135/95
Masters - 115/80

1 Round of "Cindy":
5 Pull-ups
10 Push-ups
15 Squats

2017-06-11

Choctaw CrossFit

Choctaw CrossFit

061117
Metcon (AMRAP - Reps)
For total reps:
5:00 Cal Row
4:00 Cal Bike
3:00 Burpees
2:00 Kettlebell Swings 53/35
1:00 Pull-ups

2017-06-10

Choctaw CrossFit

Choctaw CrossFit

Kelly
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24'' / 20''
30 Wall-Ball Shots, 20# / 14#

2017-06-09

Choctaw CrossFit

Choctaw CrossFit

060917
Metcon (Time)
For time:
100/80 Cal Bike OR 80/60 Cal Row
50 Power Snatches (75/55)
25 Bar Over Burpees

2017-06-08

Choctaw CrossFit

Choctaw CrossFit

Today's WOD is "Little Spoon" to recognize Presley Blake Spoon, born 6/7/17 to one of our Choctaw CrossFit couples - Dylan and Megan Spoon! Congratulations Spoons!
Presley
Little Spoon (AMRAP - Rounds and Reps)
AMRAP in 17:00
600m run
7 Deadlifts 225/155
17 Wallballs 20/14

2017-06-07

Choctaw CrossFit

Choctaw CrossFit

Weightlifting Wednesday
Overhead Squat (15:00 to Heavy set of 3)
Metcon (AMRAP - Reps)
Alternating EMOM for 12:00
MInute 1: 12 DB Front Rack Lunges (35/20)
Minute 2: 12 Deficit Push-ups**
MInute 3: Db Box Step-ups (35/20)
Minute 4: 40 Second Plank Hold

**Use parellettes or bumper plates scaled to a doable but challenging height.

2017-06-06

Choctaw CrossFit

Choctaw CrossFit

060617
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

2017-06-05

Choctaw CrossFit

Choctaw CrossFit

060517
Metcon (Time)
3 Rounds:
10 Power Cleans
10 Front Squats
10 Push-Jerks
50 Double Unders

RX+ - 135/95
Rx - 115/80
Masters - 95/65
Scaled - 95/65 & 100 Single Unders

2017-06-04

Choctaw CrossFit

Choctaw CrossFit

060417
Metcon (Time)
For time:
120 Double-Unders
60 Cal Bike
60 Sit-ups
90 Double-Unders
45 Cal Bike
45 Sit-ups
60 Double-Unders
30 Cal Bike
30 Sit-ups

Scale - Single-Unders x 2; Sub Row for Bike

2017-06-03

Choctaw CrossFit

Choctaw CrossFit

060317
Metcon (Time)
3 Rounds:
400m Run
21 Burpees

2017-06-02

Choctaw CrossFit

Choctaw CrossFit

060217
Metcon (Time)
For time:
18 – 15 – 12
Calorie Row
Handstand Push-ups

Directly into…

18 – 15 – 12
Power Snatch (95/65)
Overhead Squats (95/65)

Masters - 75/55
Scaled - 75/55

2017-06-01

Choctaw CrossFit

Choctaw CrossFit

060117
Metcon (Time)
5 Rounds for time:
200m run
15 Burpees
15 Shoulder to Overhead (95/65)
15 KB Swings (53/35)

*Scale rounds/reps as needed

2017-05-31

Choctaw CrossFit

Choctaw CrossFit

053117
Snatch (Beginning at 0:00 - EMOM for 8:00 @ 80%)
Rest 4:00 then start Metcon
Metcon (Time)
Beginning at 12:00
For Time:
42 Wallballs (20/14), 21 Toes to Bar
30 Wallballs (20/14), 15 Toes to Bar
18 Wallballs (20/14), 9 Toes to Bar

Scale as needed

2017-05-30

Choctaw CrossFit

Choctaw CrossFit

053017
Metcon (6 Rounds for reps)
6 Rounds - AMRAP in 2:00
30/20 Cal Bike OR 20/15 Cal Row
Max Power Cleans in remaining time
*Rest 2:00 between rounds

Rx - 185/135
Scaled - 155/105
Masters - 155/105

Score = power cleans from EACH round

2017-05-29

Choctaw CrossFit

Choctaw CrossFit

052917
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

2017-05-26

Choctaw CrossFit

Choctaw CrossFit

052617
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20" (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

2017-05-25

Choctaw CrossFit

Choctaw CrossFit

052517
Deadlift (4 sets x 8 reps; across)
Metcon (No Measure)
4 Rounds - not for time:
20 Abmat Sit-ups
25 Flutter Kicks
35 Banded Good Mornings

2017-05-24

Choctaw CrossFit

Choctaw CrossFit

052417
Metcon (Time)
AMRAP in 13:00
55/40 Calorie Row
55 Thrusters (95/65)
55 Pull-ups
55 HSPU* (RX+ only)

RX - Sub DB Push Press for HSPU (35#/20#)
Scaled - Thrusters (75/55);Sub Jumping Pull-ups; Sub DB Push Press for HSPU (35#/20#)

2017-05-23

Choctaw CrossFit

Choctaw CrossFit

052317
Metcon (3 Rounds for reps)
AMRAP 3:
15/12 Cal Bike OR 8/6 Cal Row
12 Power Snatch Rx -95/65 S&M - 75/95
Rest 3:00
AMRAP 3:
15/12 Cal Bike OR 8/6 Cal Row
8 Power Snatch Rx - 115/80 S&M - 95/65
Rest 3:00
AMRAP 3:
15/12 Cal Bike OR 8/6 Cal Row
4 Power Snatch Rx - 135/95 S&M - 115/80
Enter reps for EACH round.

2017-05-22

Choctaw CrossFit

Choctaw CrossFit

052217
Metcon (Time)
5 Rounds:
9 Power Cleans
15 Push-ups
21 Squats
200m Run

Rx - 135/95
Scaled & Masters - 115/80

2017-05-19

Choctaw CrossFit

Choctaw CrossFit

The Whole Life Challenge starts May 20th! If you haven't done so, sign up at the front desk!!
051917
Metcon (AMRAP - Rounds and Reps)
AMRAP 17:
20 Calorie Bike OR 12 Calorie Row
17 Power Snatches (75/55)
20 Box Jumps (24/20″)
17 Wallballs (20/14)

2017-05-18

Choctaw CrossFit

Choctaw CrossFit

If you're signed up for the Whole Life Challenge, today we will test the 2k row and BF%. If you haven't signed up, do so at the front desk. The Challenge starts this Saturday, My 20th!
The Whole Life Challenge starts May 20th! If you haven't done so, sign up at the front desk!!
051817
2k Row (Time)
Max Effort 2k Row
Metcon (Time)
5 rounds:
4 Turkish Get-ups w DBs(alternating) 50/35
16 Push-ups
20 Abmat Sit-ups

Scale as needed.

2017-05-17

Choctaw CrossFit

Choctaw CrossFit

051717
Big Clean Complex (Weight)
6 Sets of the Following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

*Goal is to build in weight each set

2017-05-16

Choctaw CrossFit

Choctaw CrossFit

051617
Lead Foot (3 Rounds for reps)
AMRAP 4:
27 Calorie Row
27 Burpees
27 CTB Pull-ups (*Jumping C2B)
Rest 4:00
AMRAP 4:
21 Calorie Row
21 Burpees
21 Toes-to-Bar (*Knees to elbows/waist)
Rest 4:00
AMRAP 4:
15 Calorie Row
15 Burpees
15 Pull-ups (*Jumping pull-ups)

(*) Denotes scaling options for this WOD.
Keep track of reps for EACH round. Score = total reps from all 3 rounds.

2017-05-15

Choctaw CrossFit

Choctaw CrossFit

051517
Metcon (Time)
For time:
21 Thrusters
21 Kettlebell Swings
400m Run
15 Thrusters
15 Kettlebell Swings
400m Run
9 Thrusters
9 Kettlebell Swings
400m Run

Rx - Thruster - 95/65
KB Swing - 70/53

Scaled & Masters
Thruster - 75/55
KB Swing - 53/35

2017-05-12

Choctaw CrossFit

Choctaw CrossFit

051217
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

2017-05-11

Choctaw CrossFit

Choctaw CrossFit

051117
Metcon (Time)
3 Rounds:
10 Front Squats
20 Pull-ups
50 Double Unders

Rx+ - 185/135 & Chest to Bar
Rx - 155/105
Scaled & Masters - 135/95

2017-05-10

Choctaw CrossFit

Choctaw CrossFit

051017
Metcon (Time)
3 Rounds:
500m row
25 Abmat Sit-ups
20 DB Push Presses (35/20)
15 Deadlifts (205/145)

Scaled & Masters - 185/135 on Deadlifts

2017-05-09

Choctaw CrossFit

Choctaw CrossFit

050917
Metcon (Time)
21-15-9:
200m run
Kettlebell Swings (53/35)

21-15-9:
Row for Calories
Burpees

21-15-9:
MedBall Squat Cleans (20/14)
200m run

2017-05-08

Choctaw CrossFit

Choctaw CrossFit

050817
Metcon (AMRAP - Rounds and Reps)
AMRAP in 15:00
15 Box Jump Overs 24"/20"
12 Ring Dips
9 Power Cleans

Rx - 135/95
Rx+ - 155/105

2017-05-05

Choctaw CrossFit

Choctaw CrossFit

050515
Metcon (Time)
3 Rounds:
12 Power Cleans
12 Pull-ups
12 Jerks
12 Toes-to-Bar

RX+ - 135/95 & Chest to Bar
Rx - 115/80
Scaling Options:
Scale weight as needed
Mod 1: Knees to Waist
Mod 2: Knees to Elbows

2017-05-04

Choctaw CrossFit

Choctaw CrossFit

050417
Metcon (AMRAP - Rounds and Reps)
AMRAP 20:
Teams of 3:
7 Kettlebell Swings
7 Box Jumps (24/20″)
200m run
7 Burpees

*Partners complete full rounds, then switch.

Rx+ - 70/53
Rx - 53/35
Scale KB weight as needed

2017-05-03

Choctaw CrossFit

Choctaw CrossFit

050317
Weightlifting
Overhead Squat (Heavy Single)
Modification - 3 sets x 10 reps
Snatch Balance (Heavy Single)
Modification - 5 sets x 5 reps
Snatch (Heavy Single )
Modifications:
2) Hang Squat Snatch
1) Power Snatch

2017-05-02

Choctaw CrossFit

Choctaw CrossFit

050217
Metcon (Time)
Teams of 3:
3 Rounds:
100 Calorie Row
50 Bench Press (135/95)
400m Team Run

Scaled & Masters - 115/80

2017-05-01

Choctaw CrossFit

Choctaw CrossFit

050117
Metcon
Metcon (Time)
3 Rounds:
5 Burpee CTB Pull-ups
10 Power Snatches (115/80#)
20 Box Jump-Overs

RX+ - Bar MU's
Scaling Options:
Burpee Pull-ups OR 5 burpees + 5 banded pull-ups
Snatch - Mod 1) Hang Power Snatch 95/55

2017-04-28

Choctaw CrossFit

Choctaw CrossFit

042817
Weightlifting
Snatch (8 x 3 @ 75-80%)
Mod 1 - Hang Power Snatch
Mod 2 - Power Snatch
Metcon
Metcon (5 Rounds for reps)
5 Rounds:
1:00 on/1:00 off
100m sprint
Max Effort Wall Balls 20/14

Score = wall ball reps EACH round

2017-04-27

Choctaw CrossFit

Choctaw CrossFit

042717
Metcon
Metcon (4 Rounds for reps)
4 Rounds:
Minute 1 - SDHP 75/45
Minute 2 - HSPU (strict)
Minute 3 - Box Jump 20/14
Minute 4 - Rest

Score = total reps EACH round (4 scores)

Scaling Options:
HSPU - Mod 1) Push-ups
Mod 2) Wall Walks
Box Jumps - Mod 1) Step-ups

2017-04-26

Choctaw CrossFit

Choctaw CrossFit

042617
Weightlifting
Power Snatch (3 x 3)
Overhead Squat (3 x 3)
Metcon
Metcon (Time)
3 Rounds for time:
21/15 Cal Bike OR 15/12 Cal Row
15 Pull-ups
9 Burpees

Pull-up Scaling Options:
5 Strict or 15 Ring Rows
No Bands allowed today!

2017-04-25

Choctaw CrossFit

Choctaw CrossFit

042517
Metcon (Time)
For time:
25 KB Swings (53/35#)
50 Abmat Sit-ups
100 Double-unders
20 KB Swings (53/35#)
40 Sit-ups
80 Double-unders
15 KB Swings (53/35#)
30 Sit-ups
60 Double-unders
10 KB Swings (53/35#)
20 Sit-ups
40 Double-unders
5 KB Swings (53/35#)
10 Sit-ups
20 Double-unders

2017-04-24

Choctaw CrossFit

Choctaw CrossFit

042417
Metcon (AMRAP - Rounds and Reps)
AMRAP in 13:00
15 Deadlifts
12 Hang Power Cleans
9 Front Squats
6 Push Jerks
3 Thrusters

Rx - 135/95
Scaled - 95/65

2017-04-21

Choctaw CrossFit

Choctaw CrossFit

042117
Metcon (AMRAP - Rounds and Reps)
AMRAP in 12:00
300m Row
12 DB Push Press
16 DB Step-Back Lunges

*Lunges done with DB's at hang

Rx - 55/35
Scaled & Masters - 35/20

2017-04-20

Choctaw CrossFit

Choctaw CrossFit

042017
Metcon (AMRAP - Rounds and Reps)
AMRAP in 15:00
1 Round of Strict 'Cindy'
30 Double Unders or 50 Singles

Banded Pull-ups are Ok. Use a band that allows 9-12 strict reps while fresh.

Scale to ring rows if needed.

Cindy = 5 pullups, 10 pushups, 15 squats

2017-04-19

Choctaw CrossFit

Choctaw CrossFit

DT
Metcon
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

2017-04-18

Choctaw CrossFit

Choctaw CrossFit

041817
Middle Ground (Time)
800m run
5 Rounds:
10 Burpees
10 Toes-to-Bar
800m run finisher
*Scale Toes-to-Bar to Knee-to-Elbows or Candlesticks as needed

2017-04-17

Choctaw CrossFit

Choctaw CrossFit

041717
Weightlifting
Back Squat (3, 3, 3+ @ 82-85% of 1RM)
Warm up to your working weight. 3rd set is for max reps.
Metcon (Calories)
Alternating EMOM for 16:00
Even: 6 Power Clean + 6 S2OH
Odd: :40 Max Calories - Row OR Air Dyne

*Score = Total Calories

Rx - 155/105
Scaled & Masters 135/95

2017-04-14

Choctaw CrossFit

Choctaw CrossFit

041417
Warm-up
Choose one of the following:

RX:
Rd 1: 2 ring muscle-ups (or attempts) 4 burpees, 6 push-ups
Rd 2: 3 MU's (or attempts), 5 burpees, 8 push-ups
Rd 3: 4 MU's (or attempts), 6 burpees, 10 push-ups

Scaled :
3 Rounds: 5 pull-ups or 8 ring rows, 4 burpees, 6 push-ups

Then warm-up deadlift to today's metcon weight.
Metcon
Metcon (Time)
With a partner, for time:
300 double unders or 450 singles
42 Deadlifts
84 Push-ups
30 Deadlifts
60 Push-ups
18 Deadlifts
36 Push-ups
300 double unders or 450 singles

* one person works at a time.

Rx - 275/185
Scaled - 225/155
Masters - 205/135

*Modify push-ups as needed

2017-04-13

Choctaw CrossFit

Choctaw CrossFit

041317
Warm-up
5 Rounds:
20 Double Unders or 30 singles
10 Air Squats
8 Push-ups
6 Samson Stretches :10 each side
4 Burpees
Metcon
Metcon (Time)
4 Rounds:
400m run
25 Pull-ups
15 Box Jumps 24/20

*Scale movement or reps as needed

2017-04-12

Choctaw CrossFit

Choctaw CrossFit

041217
Weightlifting
Hang Snatch + Snatch (Every 2:00 for 16:00 (8 sets))
Build over the course of the 8 sets to a heavy-ish set of today's complex.
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP in 12:00

In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
12 Wall Ball Shots (20/14 lbs)
12 Burpees

2017-04-11

Choctaw CrossFit

Choctaw CrossFit

041117
Metcon (Time)
For time:
30-20-10
DB Thruster
Toes 2 Bar

RX - 55/35
Scaled & Masters - 35/20

Scale T2B to Knees to Elbows, Hanging Knee Raises, or Candlesticks

2017-04-10

Choctaw CrossFit

Choctaw CrossFit

041017
Weightlifting
Overhead Squat (5, 5, 5+ @ 78-82% of OHS 1RM)
Same weight for all sets. 3rd set is for max reps at weight chosen.

*If you struggle with OHS, complete 3 sets x 10 reps at manageable but challenging weight that still allows for perfect technique.
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP in 16:00
400m run
10 Bent Over Rows
10 OHS

RX - 95/65
Scaled & Masters - 75/55

2017-04-07

Choctaw CrossFit

Choctaw CrossFit

Intramural Open Awards Ceremony - Friday - 4/7 at 6pm!!!!
040717
Weightlifting
Deadlift (15:00 to a relatively heavy set of 3)
Metcon

2017-04-06

Choctaw CrossFit

Choctaw CrossFit

Intramural Open Awards Ceremony - Friday - 4/7 at 6pm!!!!
040617
Gymnastics
Spend 10-15 minutes working in your gymnastics skills. Could be pull-ups, muscle-ups, ripe climbs, etc. or progressions.

Coaches, rx individualized progressions to athletes.
Metcon
Metcon (2 Rounds for reps)
Amrap in 4:00
200m run
8 C2B pull-ups
*Rest 2:00, repeat 4:00 amrap

Rx+= 5 bar muscle ups
Run = 4 reps
1 rep for every 50m

Scale as needed

2017-04-05

Choctaw CrossFit

Choctaw CrossFit

Fight Gone Bad
Metcon

2017-04-04

Choctaw CrossFit

Choctaw CrossFit

040417

2017-04-03

Choctaw CrossFit

Choctaw CrossFit

040317
Weightlifting
Front Squat (5, 5, 5+ @ 75-78%)
Same weight across. Score = third set/max reps .
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP in 16:00
20 Lateral Jumps (pvc)**
20 cal Air Dyne OR 200m row
20 Med Ball Cleans 20/14
20 Push-ups
Scale Jumps to Lateral Line Hops (reps x 2)

2017-03-31

Choctaw CrossFit

Choctaw CrossFit

033117
Weightlifting
Bench Press (3 x 5 across)
Metcon
Metcon (Time)
For time:
21-15-9
Handstand Push-ups
Box Jumps 24/20

2017-03-30

Choctaw CrossFit

Choctaw CrossFit

033017
Weightlifting
Clean and Jerk (1-1-1-1-1-1)
15:00 to a heavy single
Metcon
Metcon (Time)
2 Rounds:
50 double unders
40 wallballs
3 clean and jerks

Rx - 225/155
Scale weight to 75% of 1RM clean and jerk.
Scale reps as needed.

2017-03-29

Choctaw CrossFit

Choctaw CrossFit

032917
Metcon
Metcon (Time)
3 Rounds:
800m run
25 Pull-ups
50 Air Squats

2017-03-28

Choctaw CrossFit

Choctaw CrossFit

032817
Weightlifting
Metcon (Weight)
EMOM for 8:00
Snatch x 2 @ 75%
Shoot for zero misses. Focus on technique, footwork, and speed. Scale weight as needed.
Metcon
Metcon (Time)
For time:
21-18-15-12-9-6-3
KB Swings 53/35
Toes to Bar *Scale to abmat situps
Push-ups

2017-03-27

Choctaw CrossFit

Choctaw CrossFit

032717
Weightlifting
Front Squat (5-5-5+ @ 78-82% of 1RM)
Build up to 80%. The 3rd set will be as many reps as possible. Score = reps completed for 3rd set.
Metcon
Metcon (Calories)
Tabata Air Dyne for Cals:
8 cycles (4:00) :20 on/:10 off

Score = lowest calories in any interval

2017-03-24

Choctaw CrossFit

Choctaw CrossFit

17.5
CrossFit Games Open 17.5 (Time)
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders

*40 minute time cap
CrossFit Games Open 17.5 Scaled (Time)
10 rounds for time of:
9 thrusters 65# / 45#
35 single-unders

*40 minute time cap
CrossFit Games Open 17.5 Masters 55+ (Time)
10 rounds for time of:
9 thrusters 65# / 45#
35 double-unders

*40 minute time cap
CrossFit Games Open 17.5 Masters 55+ Scaled (Time)
10 rounds for time of:
9 thrusters 45# / 35#
35 single-unders

*40 minute time cap
CrossFit Games Open 17.5 Teens 14-15 (Time)
10 rounds for time of:
9 thrusters 65# / 45#
35 double-unders

*40 minute time cap
CrossFit Games Open 17.5 Teens 14-15 Scaled (Time)
10 rounds for time of:
9 thrusters 45# / 35#
35 single-unders

*40 minute time cap

2017-03-23

Choctaw CrossFit

Choctaw CrossFit

Don't forget - 17.5 Announcement, Tonight @ 7:00 pm!!
Recovery Day - 17.5 Prep
Active Recovery
Spend 15:00 minutes on one of the following:
* Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)
* AirDyne (keep the pace conversational and relaxed)
Mobility
ROMWOD - Coach's Choice

OR

Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

2017-03-22

Choctaw CrossFit

Choctaw CrossFit

032217
Metcon (Weight)
Every :90 for 9:00
3 Power Cleans @ 75-78% of 1RM
Tabata This! (5 Rounds for reps)
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories". Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71

2017-03-21

Choctaw CrossFit

Choctaw CrossFit

Urijah
Weightlifting
Metcon
Shoulder Press (3-3-3-3-3)
15:00 to a heavy triple
Urijah (Time)
3 Rounds for time:
21 Hang Power Snatch
21 Push Press
21 Air Squats

Rx - 95/65
Scaled & Masters - 75/55
Down Syndrome is the most common chromosomal condition with 1 in 700 births having the condition. It is diagnosed by having 3 copies of the 21st chromosome (instead of 2 copies). World Down Syndrome Day is celebrates on 3/21 every year representing the 3 c

2017-03-20

Choctaw CrossFit

Choctaw CrossFit

032017
Warm-up
2 Rounds:
10 Good mornings
10 Shoulder Rotations
10 Back Squats
10 Shoulder Press
10 Front Squats
Weightlifting
Back Squat (3-3-3-3-3)
15:00 to a heavy triple
Metcon
Metcon (Time)
2 Rounds for time of:
400m run
21 Kettlebell Swings 53/35
12 Pull-ups

*Rest 5 minutes & repeat
Record total time to complete.

2017-03-17

Choctaw CrossFit

Choctaw CrossFit

Open 17.4
CrossFit Games Open 16.4 and 17.4 (AMRAP - Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups
CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP - Reps)
13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Hand-Release Push-ups
CrossFit Games Open 16.4 and 17.4 Masters 55+ (AMRAP - Reps)
13-Minute AMRAP:
55 Deadlifts, 185# / 125#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Push Press, 95# / 65#
CrossFit Games Open 16.4 and 17.4 Masters 55+ Scaled (AMRAP - Reps)
13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 14# / 10#
55 Calorie Row
55 Push Press, 65# / 45#
CrossFit Games Open 16.4 and 17.4 Teens (AMRAP - Reps)
13-Minute AMRAP:
55 Deadlifts
55 Wall-Ball Shots
55 Calorie Row
55 Handstand Push-ups

Boys 14-15 - 135# Deadlift + 14# Wall-Ball
Boys 16-17 - 185# Deadlift + 20# Wall-Ball
Girls 14-15 - 95# Deadlift + 10# Wall-Ball
Girls 16-17 - 125# Deadlift + 14# Wall-Ball
CrossFit Games Open 16.4 and 17.4 Teens Scaled (AMRAP - Reps)
13-Minute AMRAP:
55 Deadlifts
55 Wall-Ball Shots
55 Calorie Row
55 Hand-Release Push-ups

Boys 14-15 - 95# Deadlift + 14# Wall-Ball
Boys 16-17 - 135# Deadlift + 14# Wall-Ball
Girls 14-15 - 65# Deadlift + 10# Wall-Ball
Girls 16-17 - 95# Deadlift + 10# Wall-Ball

2017-03-16

Choctaw CrossFit

Choctaw CrossFit

Another Active Recovery
Conditioning
Metcon (Time)
4-person team:
500 cal AirDyne
Modify: w/ bike
3-person: 400 cal
5-person: 600 cal

Modify: w/o bike (if bike is not available)
4-person: 400 cal Row
3-person: 300 cal Row
5-person: 500 cal Row
Mobility
Metcon (No Measure)
ROMWOD: MisFit Takeover (16 minutes)

2017-03-15

Choctaw CrossFit

Choctaw CrossFit

Light Work
Warm-up
2 Rounds:
20 PVC Passthroughs
10 Around the Worlds (each)
20 Giant Stretches
10 Shoulder Retractions (rig)
20 Small Hops
10 Stationary Lunges
Skill
Double-Unders (Max reps in 3 minutes)
Scale to: 3 minutes of working on Dubs
Gymnastics
Strict Pull-ups (4xME (1 min rest between sets))
Scale to: assisted pull-ups (no band)
Metcon
Metcon (Time)
21-15-9
Goblet Squats (70/53)
Pull-ups
Double-Unders (x2)
Cash Out
Metcon (No Measure)
Foam Roll:
Thoracic Spine x 30 (back&forth=1)
Quads x 20
Hamstrings x 20
Calf x 15 (each separately)

2017-03-14

Choctaw CrossFit

Choctaw CrossFit

Press
Warm-up
20 PVC Passthroughs
20 Lunges
15 Shoulder Rotations
15 Air Squats
10 Shoulder Press
10 Step-ups
5 Push Press
5 Box Jump
Weightlifting
Push Press (10-8-6-4-2-2-2-2)
Build up in weight
Metcon
Metcon (AMRAP - Reps)
8 min AMRAP:
3,6,9,12,15,18,21,...
Push Press (95/65)
Box Jumps (24/20)
Push-ups
Cash Out
Metcon (No Measure)
Couch stretch (1 min each)
Calf Stretch (2 rounds alt. 30 sec each)
Coach's select 2 shoulder stretches (:30sec each side)

2017-03-13

Choctaw CrossFit

Choctaw CrossFit

Easy Deads
Warm-up
2 Rounds:
12 Goodmornings
Samson Stretch (:15 sec each)
12 Straight-leg Deadlift
Spiderman Stretch (:15 sec each)
12 Giant Stretch
No longer than 5 minutes
Empty barbell
Weightlifting
Deadlift (3x8 (moderate weight))
Same weight across
Metcon
Metcon (Time)
3 RFT:
10 Deadlift (225/155)
15 Wallball (20/14)
20 Cal Row
Cash Out
Metcon (No Measure)
3 Rounds:
Pigeon Stretch (:30sec each)
Straddle Stretch (1 mimute)

2017-03-10

Choctaw CrossFit

Choctaw CrossFit

Open 17.3

2017-03-09

Choctaw CrossFit

Choctaw CrossFit

Open Wod 17.3 will be announced tonight at 7 pm! Join us in watching the reveal at 7 pm at the Durant location. The 7 pm class will begin shortly after 17.3 is announced.
FNL kicks off with heats beginning at 5:20 pm tomorrow, Friday 3/10.
Recovery
Conditioning
Metcon (Time)
For Time: (total including rest)
800 m Run
Rest 1 min
600 m Run
Rest :45 s
400 m Run
Rest :30 s
200 m Run
Rest :15 s
100 m Run
Mobility
Metcon (No Measure)
ROMWOD: Take It Down (16 minutes)

2017-03-08

Choctaw CrossFit

Choctaw CrossFit

Muscle-ups Work
Gymnastics
Metcon (No Measure)
Muscle-up Work: Bar or Ring
Scale to Muscle-up progressions
10-15 minutes
Metcon
Metcon (AMRAP - Reps)
EMOM for 10: Alternating
Even: 3 Bar Muscle-ups
3 Wall Walks
Odd: ME Double Unders
Score= number of Dubs performed
Only Rx if you complete every round of MUs and Wall Walks as well

2017-03-07

Choctaw CrossFit

Choctaw CrossFit

Leaping Unicorns
Weightlifting
Power Snatch (3-3-3-3)
Warm-up then build to a heavy set of 3 touch-n-go.
First set begins at 65%
Metcon
Metcon (Time)
For Time:
21-15-9-6-3
Power Snatch (95/65)
Bar Over Burpees
Scaled & Masters: 75/55

2017-03-06

Choctaw CrossFit

Choctaw CrossFit

Not exactly DT
Weightlifting
Paused Front Squat (5x3 w/ 3 sec. pause at bottom)
Keep same weight across
Metcon
Metcon (Time)
5 Rounds For Time:
12 Hang Power Cleans
9 Front Squats
6 Push Press

Rx: 135/95
Scaled & Masters: 115/75

2017-03-03

Choctaw CrossFit

Choctaw CrossFit

Open 17.2
CrossFit Games Open 17.2 (AMRAP - Reps)
12 Minute AMRAP

2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans

M: 50-lb. dumbbells
F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds
CrossFit Games Open 17.2 Scaled (AMRAP - Reps)
12 Minute AMRAP

2 rounds of:
50-ft. weighted walking lunge
16 hanging knee-raises
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 chin-over-bar pull-ups
8 power cleans

M: 35-lb. dumbbells
F: 20-lb. dumbbells

* alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds
CrossFit Games Open 17.2 Masters 55+ (AMRAP - Reps)
12 Minute AMRAP

2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 chest-to-bar pull-ups
8 power cleans

M: 35-lb. dumbbells
F: 20-lb. dumbbells

* alternating between toes-to-bars and chest-to-bar pull-ups every 2 rounds
CrossFit Games Open 17.2 Masters 55+ Scaled (AMRAP - Reps)
12 Minute AMRAP

2 rounds of:
50-ft. weighted walking lunge
16 sit-ups
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 jumping chest-to-bar pull-ups
8 power cleans

M: 20-lb. dumbbells
F: 10-lb. dumbbells

* alternating between sit-ups and jumping chest-to-bar pull-ups every 2 rounds
CrossFit Games Open 17.2 Teens 14-15 (AMRAP - Reps)
12 Minute AMRAP

2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans

Boys: 35-lb. dumbbells
Girls: 20-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds
CrossFit Games Open 17.2 Teens 14-15 Scaled (AMRAP - Reps)
12 Minute AMRAP

2 rounds of:
50-ft. weighted walking lunge
16 hanging knee-raises
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 chin-over-bar pull-ups
8 power cleans

Boys: 20-lb. dumbbells
Girls: 10-lb. dumbbells

* alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds

2017-03-02

Choctaw CrossFit

Choctaw CrossFit

Active Recovery
Conditioning
Metcon (4 Rounds for time)
4 Rounds each for Time:
500 m Row
1 min Rest between rounds

*for every :20 seconds deviated from 500 m PR, you perform 10 burpees at the end of all 4 rounds*
Mobility
Metcon (No Measure)
ROMWOD: Simple Four (16 minutes)

2017-03-01

Choctaw CrossFit

Choctaw CrossFit

030117
Warm-up
2 Rounds:
Pigeon Stretch (:30s each side)
15 Big Arm Circles (15 forward & 15 backward)
10 Giant Stretches
Banded Shoulder Stretch (:15s each side)
20 Stationary Lunges
10 Push-ups
5 Medball Cleans
Gymnastics
Metcon (No Measure)
HANDSTAND PREP:
10 minutes to:
Work on Handstand Walk
Handstand Hold (Stabilization)
Scale to:
Handstand Walk around box (legs on box)
Handstand Holds on Wall
Metcon
Metcon (2 Rounds for reps)
5 min AMRAP:
15 Wallball (20/14)
12 Ring Dips
9 HSPU

Rest 3 minutes, repeat
Score is reps for each AMRAP separately.

2017-02-28

Choctaw CrossFit

Choctaw CrossFit

022817
Warm-up
Mobility:
Samson stretch :30/side
Banded Shoulder Stretches - rack position (:30/side)
Foam Roll Thoracic Spine x 25 (up and back = 1)

Barbell Warm-Up (empty bar):
Clean Pull x 3
Muscle Clean x 3
Front Squat x 3
Press x 3

Then, with your empty bar...
2 Rounds:
3 High Hang Power Clean
3 Low Hang Power Clean with a Squat
3 Jerks
Power Clean + Push Jerk (1-1-1-1-1)
Metcon (AMRAP - Rounds and Reps)
AMRAP in 10:00
5 Hang Power Cleans
5 Push Jerks
15 Toes to Bar

Rx - 155/105
Scaled & Masters - 135/95

2017-02-27

Choctaw CrossFit

Choctaw CrossFit

022717
Warm-up
3 Rounds: (empty barbell)
10 Good Mornings
10 Stiff-Legged Deadlifts
10 Back Squats
10 Push Press
10 Overhead Squats
10 Push-ups
Overhead Squat (3-3-3-3-3)
Metcon (Time)
2 Rounds:
400m run
15 OHS 95/65
15 Push-ups
Rest 5:00, repeat.

Score = total time to complete WOD

Scale weight/reps as needed.

2017-02-24

Choctaw CrossFit

Choctaw CrossFit

Open 17.1
CrossFit Games Open 17.1 (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes
CrossFit Games Open 17.1 Scaled (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs

M: 35-lb. dumbbell / 20-in. box (step-ups OK)
F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes
CrossFit Games Open 17.1 Masters 55+ (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs

M: 35-lb. dumbbell / 24-in. box (step-ups OK)
F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes
CrossFit Games Open 17.1 Masters 55+ Scaled (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs

M: 20-lb. dumbbell / 20-in. box (step-ups OK)
F: 10-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes
CrossFit Games Open 17.1 Teens 14-15 (Time)
For Time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs

Boys: 35-lb. dumbbell / 24-in. box
Girls: 20-lb. dumbbell / 20-in. box

Time cap: 20 minutes
CrossFit Games Open 17.1 Teens 14-15 Scaled (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs

Boys: 20-lb. dumbbell / 24-in. box (step-ups OK)
Girls: 10-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

2017-02-23

Choctaw CrossFit

Choctaw CrossFit

Calm before the Storm
Conditioning
2k Row (Time)
Max Effort 2k Row
This is just a casual (easy pace) Row. Do not go all out
Mobility
Metcon (No Measure)
ROMWOD: Big Picture

2017-02-22

Choctaw CrossFit

Choctaw CrossFit

Gymnastic Skill & Strength
Metcon
Metcon (AMRAP - Rounds and Reps)
15 min AMRAP:
400 m Run
10 Strict Pull-ups
25 ft Handstand Walk
Scale HS Walk to 6 Wall Walks
HS Walk only counts as 1 rep when completed
Run counts as 4 reps, 1 rep for every 100 m

2017-02-21

Choctaw CrossFit

Choctaw CrossFit

Small chance of Thrusters
Metcon
Metcon (Time)
For Time:
75 Thrusters (75/55)
*Every :90s perform 25 Double Unders
Rx+: 100 Thrusters

2017-02-20

Choctaw CrossFit

Choctaw CrossFit

Snatch Cycle
Weightlifting
Hang Snatch + OHS (Heavy Single)
Snatch is full squat
Metcon
Metcon (AMRAP - Reps)
7 min AMRAP:
3,3-6,6-9,9-...
Hang Squat Snatch (95/65)
Bar Over Burpees

2017-02-17

Choctaw CrossFit

Choctaw CrossFit

Gymnastic Work
Gymnastics
Metcon (No Measure)
Strict Pull-ups:
Level 1: 3x3 (if you have <5 unbroken pull-ups)
Level 2: 3x5 (if you have 5-10 unbroken pull-ups)
Level 3: 3x8 (if you have 10+ unbroken pull-ups)
10 minutes to complete
Scale to Chin-up Holds and Negatives
Level 3 may scale up to weighted pull-ups
Metcon
Metcon (AMRAP - Rounds and Reps)
12 min AMRAP:
10 Pull-ups
15 Push-ups
20 Wallball (24/14)
Rx+: C2B AND Wallball (30/20)

2017-02-16

Choctaw CrossFit

Choctaw CrossFit

Deja Vu
Metcon
Metcon (Time)
50-40-30-20-10 Alt. DB Snatch (55/35)
25-20-15-10-5 HSPU
500-400-300-200-100 m Run
Ex:
50 Alt DB Snatch
25 HSPU
500 m Run
40 Snatch
20 HSPU
400 m Run
...etc....

2017-02-15

Choctaw CrossFit

Choctaw CrossFit

Hump Day!
Weightlifting
Back Squat (2 RM)
20 minutes to build to 2 RM
Metcon
3k Row (Time)
3000m Row

2017-02-14

Choctaw CrossFit

Choctaw CrossFit

Over Your Head
Barbell Warm-up
With an empty barbell, perform:
5 Good Mornings
5 Back Squats
5 Shoulder Rotations
5 Front Squats
5 Romanian Deadlifts
Once complete, move onto EMOM portion of warm-up.
Warm-up
EMOM 4:00
Even: 5 push jerks + 5 box jumps OR step-ups
Odd: 5 Split jerks + 5 box jumps
Weightlifting
Split Jerk (3-3-2-2-1-1-1)
20 minutes to follow rep scheme and build to heavy single
Metcon
Metcon (No Measure)
E2MOM for 10 minutes:
15 S2OH (115/75)
10 Box Jumps (24/20)

2017-02-13

Choctaw CrossFit

Choctaw CrossFit

Open 16.2
Warm-up
2 Rounds with an empty barbell:
10 Good Mornings
10 Shoulder Presses
10 High Hang Cleans
10 Front Squats
10 Push Jerk
5 Burpees
5 Toes to Bar
Weightlifting
Squat Clean (1 RM)
15 minutes to build to 1 RM
Metcon
CrossFit Games Open 16.2 (AMRAP - Reps)
4-Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*

*Round 1 - 15 @ 135# / 85#
*Round 2 - 13 @ 185# / 115#
*Round 3 - 11 @ 225# / 145#
*Round 4 - 9 @ 275# / 175#
*Round 5 - 7 @ 315# / 205#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.
CrossFit Games Open 16.2 Scaled (AMRAP - Reps)
4-Minute AMRAP + Bonus Time of:
25 Hanging Knee Raises
50 Single Unders
Squat Cleans*

*Round 1 - 15 @ 95# / 55#
*Round 2 - 13 @ 115# / 75#
*Round 3 - 11 @ 135# / 95#
*Round 4 - 9 @ 155# / 115#
*Round 5 - 7 @ 185# / 135#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.
CrossFit Games Open 16.2 Masters 55+ (AMRAP - Reps)
4-Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*

*Round 1 - 15 @ 115# / 65#
*Round 2 - 13 @ 135# / 85#
*Round 3 - 11 @ 155# / 105#
*Round 4 - 9 @ 185# / 125#
*Round 5 - 7 @ 205# / 145#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.
Cash Out
Couch Stretch - 2:00 per side

2017-02-10

Choctaw CrossFit

Choctaw CrossFit

Deadlift Friday
Warm-up
Tabata Style - cycle through all movements three times (6:00)
:20 Hollow Rocks
:10 Rest
:20 Superman
:10 Rest
:20 Hip Bridges
:10 Rest
:20 Tuck Jumps
:10 Rest
*Repeat x 2
Weightlifting
Deadlift (Heavy Triple)
One warm-up set for every 50 lbs as you increase to your Heavy Triple
Metcon
Metcon (Time)
For Time:
800m run
then,
3 RFT:
5 Deadlifts @ 75% of Heavy Triple
10 Box Jumps
15 KBS (53/35)
Cash Out
Foam Roll:
Thoracic Spine x 30 passes (back/forth = 1)
IT Band or Quads - :90 each

2017-02-09

Choctaw CrossFit

Choctaw CrossFit

Dippin' Dots
Warm-up
6 Rounds:
:20 Single Unders
:10 Rest
:20 Mountain Climbers
:10 Rest
Gymnastics
1) 10:00 Muscle-Up practice - Coaches show options that athletes can practice then coach individually from there.

2) During this time, accumulate 30 Strict Presses with an empty barbell
Shoulder Press (Build to heaviest weight for 4 reps in 10:00)
Metcon (Time)
4 Rounds:
500m Row
15 Ring Dips
Scaling Options:
1) Scale to 400m if a 500m takes longer than 1:45
2) Ring Dips
Can't do 15 unbroken? Scale to 10
Can't do 10 unbroken? Scale to 5
Cash Out
Banded pec/shoulder stretch - :90 per side

2017-02-08

Choctaw CrossFit

Choctaw CrossFit

Team Work Makes The Dream Work
Weightlifting
Bench Press (3 x 8 across)
Metcon
Metcon (Time)
Teams of 4:
200 Cal AirDyne
*sub with Rower
1 person works
1 person rests
2 person Deadlift Hold @ 225# (Partner Hold, two partners hold bar at TOP of deadlift together)

**Bike/Row must stop when bar touches ground

2017-02-07

Choctaw CrossFit

Choctaw CrossFit

What a combo
Metcon
Metcon (Time)
For Time:
600m-400m-300m-200m-100m Run
25-20-15-10-5
Db Thrusters (55/35)
Burpees
600m Run
25 Db Thrusters
25 Burpees
400m Run
20 Db Thrusters
20 Burpees
300m Run
15
15
etc...

2017-02-06

Choctaw CrossFit

Choctaw CrossFit

Open 16.3
Weightlifting
Power Snatch (Heavy Double)
Metcon
CrossFit Games Open 16.3 (AMRAP - Reps)
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.
CrossFit Games Open 16.3 Scaled (AMRAP - Reps)
AMRAP 7 Minutes
10 power snatches
5 jumping chest-to-bar pull-ups

Men use 45 lb.
Women use 35 lb.
CrossFit Games Open 16.3 Masters 55+ (AMRAP - Reps)
AMRAP 7 Minutes
10 power snatches
5 chest-to-bar pull-ups

Men use 65 lb.
Women use 45 lb.

2017-02-03

Choctaw CrossFit

Choctaw CrossFit

TGIF
Metcon
Metcon (Time)
3 RFT:
15 T2B
15 SDHP (75/55)
30 Stationary Lunges
Rx Lunge Standard: knee touches ground

2017-02-02

Choctaw CrossFit

Choctaw CrossFit

Open 15.5
Metcon
CrossFit Games Open 15.5 (Time)
For Time:
27 Calorie Row
27 Thrusters, 95# / 65#
21 Calorie Row
21 Thrusters, 95# / 65#
15 Calorie Row
15 Thrusters, 95# / 65#
9 Calorie Row
9 Thrusters, 95# / 65#
CrossFit Games Open 15.5 Scaled (Time)
For Time:
27 Calorie Row
27 Thrusters, 65# / 45#
21 Calorie Row
21 Thrusters, 65# / 45#
15 Calorie Row
15 Thrusters, 65# / 45#
9 Calorie Row
9 Thrusters, 65# / 45#
CrossFit Games Open 15.5 Masters 55+ (Time)
For Time:
27 Calorie Row
27 Thrusters, 65# / 45#
21 Calorie Row
21 Thrusters, 65# / 45#
15 Calorie Row
15 Thrusters, 65# / 45#
9 Calorie Row
9 Thrusters, 65# / 45#

2017-02-01

Choctaw CrossFit

Choctaw CrossFit

Another Complex
Weightlifting
Power Clean + Push Jerk + Split Jerk (Heavy Single)
Power Clean + Push Jerk + Split Jerk
Weightlifting
Power Clean + Push Jerk + Split Jerk (5x1 @ 80% of Today's Single)
Power Clean + Push Jerk + Split Jerk
Same weight across

2017-01-31

Choctaw CrossFit

Choctaw CrossFit

Chipper
Weightlifting
Front Squat (2-2-2-2-2)
Working sets must be 70% or more than 1 RM
Metcon
Metcon (Time)
For Time:
20 Front Squats (155/105)
50 Dubs
30 Wall Balls (20/14)
50 Dubs
40 Burpees
50 Dubs
50 Box Jumps (24/20)
50 Dubs

2017-01-30

Choctaw CrossFit

Choctaw CrossFit

Open 15.4
Weightlifting
Clean (Heavy Triple)
Your choice: Power, Squat or combination of
Metcon
CrossFit Games Open 15.4 (AMRAP - Reps)
8-Minute ARMAP of:

3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
CrossFit Games Open 15.4 Scaled (AMRAP - Reps)
8 minutes of:
10 push presses
10 cleans

Men push press 95 lb. and clean
115 lb.

Women push press 65 lb. and
clean 75 lb.
CrossFit Games Open 15.4 Masters 55+ (AMRAP - Reps)
8 minutes of:
3 push presses
3 cleans
6 push presses
3 cleans
9 push presses
3 cleans
12 push presses
6 cleans
15 push presses
6 cleans
18 push presses
6 cleans
21 push presses
9 cleans

Etc., adding 3 reps to the push press each round, and 3 reps to the clean every 3 rounds.

Men push press 95 lb. and clean 115 lb.

Women push press 65 lb. and clean 75 lb

2017-01-27

Choctaw CrossFit

Choctaw CrossFit

Deads and Presses
Weightlifting
Push Press (5x3 across)
Metcon
Metcon (Time)
Rx:
21-15-9
Deadlift (225/155)
DB Push Press (55/35)

OR,
Rx+:
15-12-9
Deadlift (275/205)
DB Push Press (70/55)

2017-01-26

Choctaw CrossFit

Choctaw CrossFit

Open 15.3
Metcon
CrossFit Games Open 15.3 (AMRAP - Reps)
14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders
CrossFit Games Open 15.3 Scaled (AMRAP - Reps)
14-Minute AMRAP:
50 Wall-Ball Shots, 20# / 10#
200 Single-Unders

*9 Foot Target*
CrossFit Games Open 15.3 Masters 55+ (AMRAP - Reps)
14-Minute AMRAP of:
100 Double-Unders
50 Wall-Ball Shots, 20# / 10#
7 Muscle-ups

*9 Foot Target*

2017-01-25

Choctaw CrossFit

Choctaw CrossFit

Technical Max
Weightlifting
Power Snatch + Hang Squat Snatch + Snatch (8x1 Technical Max)
1 rep of complex = 1 set
Find a weight you can perform complex for 8 sets without fault.
There should be no need to chase bar or stagger in step. If you do, go down in weight.
Final Snatch is from ground and received in the squat

2017-01-24

Choctaw CrossFit

Choctaw CrossFit

Chest Day
Weightlifting
Bench Press (5x3 across)
Metcon
Metcon (2 Rounds for reps)
4 min AMRAP:
15 Push-ups
200 m Run

Rest 1 minute and Repeat
Score= 1st AMRAP reps
2nd AMRAP reps
Run counts as two reps. One for 100 m

2017-01-23

Choctaw CrossFit

Choctaw CrossFit

Open 14.2
Weightlifting
Overhead Squat (Heavy Triple)
Metcon
CrossFit Games Open 14.2 and 15.2 (AMRAP - Reps)
Includes Masters up to 54 years old

0:00 - 3:00
2 Rounds of:
10 Overhead Squats, 95# / 65#
10 Chest-To-Bar Pull-ups

3:00 - 6:00
2 Rounds of:
12 Overhead Squats, 95# / 65#
12 Chest-To-Bar Pull-ups

6:00 - 9:00
2 Rounds of:
14 Overhead Squats, 95# / 65#
14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.
CrossFit Games Open 14.2 and 15.2 Masters (AMRAP - Reps)
Masters 55+

0:00 - 3:00
2 Rounds of:
10 Overhead Squats, 65# / 45#
10 Chin-Over-Bar Pull-ups*

3:00 - 6:00
2 Rounds of:
12 Overhead Squats, 65# / 45#
12 Chin-Over-Bar Pull-ups*

6:00 - 9:00
2 Rounds of:
14 Overhead Squats, 65# / 45#
14 Chin-Over-Bar Pull-ups*

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

*Masters Women 55+ jumping chest-to-bar pull-ups

2017-01-20

Choctaw CrossFit

Choctaw CrossFit

Waterfall Sandwich
Metcon
Metcon (Time)
For Time:
800 m Run
10-Waterfall:
HSPU
KBS (53/35)
Then,
800 m Run
Rx+ (70/53)
The run is at the very beginning and another at the very end after the waterfall is complete.
Waterfall:
10 HSPU
10 KBS
9 HSPU
9 KBS
8
8
7
7
...etc...

2017-01-19

Choctaw CrossFit

Choctaw CrossFit

Open 14.1
Metcon
CrossFit Games Open 11.1 and 14.1 (AMRAP - Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
Masters: 65/45

2017-01-18

Choctaw CrossFit

Choctaw CrossFit

Clean Work
Weightlifting
Hang Clean + Clean + Split Jerk (Heavy Single)
Hang Clean + Clean + Split Jerk
Weightlifting
Hang Clean + Clean + Split Jerk (4x1 @ 78-82%)
Hang Clean + Clean + Split Jerk
Keep same weight for all 4 sets
Weightlifting
Clean Pull (4x1 @ 105-115% of 1 RM Clean)

2017-01-17

Choctaw CrossFit

Choctaw CrossFit

100s
Metcon
Metcon (Time)
Teams of 2:
For Time:
100 cal Row
100 Ring Dips
100 Box Jumps (24/20)
Teams of 3: 120 reps on each

2017-01-16

Choctaw CrossFit

Choctaw CrossFit

Open 13.5
Metcon
CrossFit Games Open 13.5 (AMRAP - Rounds and Reps)
4 Minute AMRAP of:
15 Thrusters, 100#/65#
15 Chest-To-Bar Pullups

If 90+ reps are performed, this becomes an 8-Minute AMRAP.

If 180+ reps are performed, this becomes a 12-Minute AMRAP.

continuing until you do not complete 90 reps.
Scale accordingly so that you may get more than 3 rounds

2017-01-13

Choctaw CrossFit

Choctaw CrossFit

Open 13.3
Metcon
CrossFit Games Open 13.3 (AMRAP - Rounds and Reps)
12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups

2017-01-11

Choctaw CrossFit

Choctaw CrossFit

Dab!
Metcon
Metcon (Time)
3 Rounds for time
400m Run
10 DB Push Press
200m Farmers carry
RX (55/35)
RX+ (70/55)
Use same weight for DB push press and farmers carrry.

2017-01-11

Choctaw CrossFit

Choctaw CrossFit

Snatch work
Weightlifting
1 Hang Snatch + 1 Snatch (Heavy Single)
Weightlifting
1 Hang Snatch + 1 Snatch (4x1 @ 78-82% of Heavy Single )
Weightlifting
Snatch Grip Deadlift (4x1 @ 110% of Heavy Single)

2017-01-10

Choctaw CrossFit

Choctaw CrossFit

Open 13.4
Metcon
CrossFit Games Open 13.4 (AMRAP - Reps)
Complete AMRAP in 7 minutes of:
3 Clean and Jerk #135/95
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

2017-01-09

Choctaw CrossFit

Choctaw CrossFit

Just Move
Metcon
Metcon (AMRAP - Rounds and Reps)
12 min AMRAP:
500 m Row
20 Push-ups
30 Air Squats
Every 100 m is 1 rep

2017-01-07

Choctaw CrossFit

Choctaw CrossFit

Extra Credit
Metcon
Metcon (AMRAP - Rounds and Reps)
8 min AMRAP
5 Tuck Jumps
10 Push Ups
15 Air Squats

2017-01-06

Choctaw CrossFit

Choctaw CrossFit

Open 13.2
Metcon
CrossFit Games Open 13.2 (AMRAP - Rounds and Reps)
10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24" / 20"

2017-01-05

Choctaw CrossFit

Choctaw CrossFit

Getting Strict
Gymnastics
Metcon (Time)
15-12-9
Strict HSPU
Strict Pull-ups
Mobility
Metcon (No Measure)
Spend the remainder of class foam rolling and stretching problem areas

2017-01-04

Choctaw CrossFit

Choctaw CrossFit

E2MOM for 30
Weightlifting
Metcon (Weight)
Every 2 min for 30 minutes perform:
2 Front Squats @ 82-88% 1 RM
Score = weight used. Cannot go up after starting, only down.

2017-01-03

Choctaw CrossFit

Choctaw CrossFit

Open 13.1
Metcon
CrossFit Games Open 13.1 (AMRAP - Rounds and Reps)
17-Minute AMRAP of:
40 Burpees to a 6" target
30 Snatches, 75# / 45#
30 Burpees to a 6" target
30 Snatches, 135# / 75#
20 Burpess to a 6" target
30 Snatches, 165# / 100#
10 Burpees to a 6" target
AMRAP Snatches 210# / 120#

2017-01-02

Choctaw CrossFit

Choctaw CrossFit

Interrupted Row
Metcon
Metcon (Time)
150 cal Row
*Every 2 minutes perform 10 Wallball (20/14)*
Mobility
Metcon (No Measure)
Spend the remainder of class on mobility. i.e foam rolling and stretching

2016-12-30

Choctaw CrossFit

Choctaw CrossFit

The Grind
Metcon
Metcon (Time)
50 Sit-ups
40 KBS (53/35)
30 Sit-ups
20 KBS
10 Sit-ups
20 KBS
30 Sit-ups
40 KBS
50 Sit-ups
Rx+ 70/53

2016-12-29

Choctaw CrossFit

Choctaw CrossFit

No Stopping
Weightlifting
1 Cluster + 1 Thruster (Heavy Single)
Metcon
Metcon (AMRAP - Rounds and Reps)
3 min AMRAP:
7 Thrusters (95/65)
7 Pull-ups
Accessory Work
Inverted row (3 x ME)

2016-12-28

Choctaw CrossFit

Choctaw CrossFit

OH Work
Weightlifting
Overhead Squat (3x5 (across))
Metcon (Weight)
3 Rounds for weight:
8 x 1 Hang Power Snatch + 1 OHS
Rest 1 minute between rounds
Keep the same weight for all 3 sets.

2016-12-27

Choctaw CrossFit

Choctaw CrossFit

Post Holidays
Metcon
Metcon (Time)
For Time:
1000 m Row
Then,
5 Rounds:
12 Deadlift
9 Hang Power Cleans
6 Bar Over Burpees
Rx:155/105
Masters: 135/95
Accessory Work
Metcon (No Measure)
3 Sets:
ME Hollow Hold
20 Superman
Rest 1 minute

2016-12-22

Choctaw CrossFit

Choctaw CrossFit

Reminder: Ugly Christmas Sweater and 12 Days of CrossFit WOD - Thursday, December 22nd! Post your pics on FB and tag us to enter the competition!
Twelve days of CrossFit
12 Days of CrossFit (Time)
1. Burpee
2. Push Press 95/65
3. OHS 95/65
4. Box Jumps
5. Pull-ups
6. Power Snatches 95/65
7. Hand-Release Push-ups
8. Wall Balls
9. Hang Power Cleans 95/65
10. Lunges (Stationary)
11. Ball Slams
12. Thrusters 95/65
Metcon

2016-12-21

Choctaw CrossFit

Choctaw CrossFit

Prepping for the Holiday
Metcon
Metcon (AMRAP - Reps)
EMOM for 12 minutes:
E: Cal Row (16/12)
O: ME Dubs
Score is number of dubs

2016-12-20

Choctaw CrossFit

Choctaw CrossFit

Today we Bench
Weightlifting
Bench Press (3x8)
Across
Metcon
Metcon (Calories)
Teams of 3:
ME cal Bike for 7 minutes
Switch whenever
Sub row for bike

2016-12-19

Choctaw CrossFit

Choctaw CrossFit

Medball Medley
Weightlifting
Back Squat (1 RM)
Metcon
Metcon (Time)
10!-Waterfall
Medball Deadlift
Medball Hang Clean
Wallball
(20/14)
Hang clean is a squat clean

2016-12-16

Choctaw CrossFit

Choctaw CrossFit

Tabata work
Weightlifting
Shoulder Press (Heavy Single)
Metcon
Metcon (4 Rounds for reps)
Tabata: (:20s on/:10s off for 8 rounds)
-Strict Pull-ups
-Sit-ups
-Barbell Curls (45/35)
-Deadlift (155/105)

2016-12-15

Choctaw CrossFit

Choctaw CrossFit

Chief
Metcon
The Chief (AMRAP - Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles

2016-12-14

Choctaw CrossFit

Choctaw CrossFit

Lord of the Rings
Weightlifting
Front Squat (3-3-3-3)
Metcon
Lord of the Rings (Time)
For Time:
50 cal Row
40 Box Jumps (24/20)
30 Ring Dips
20 Front Squats (155/115)
Rx+- 185/135 & Strict Ring Dips
Masters- 135/95
Previously done on 8/16/16

2016-12-13

Choctaw CrossFit

Choctaw CrossFit

Wallball Special
Metcon (Time)
For Time:
42 Wallball (20/14)
21 Power Snatch (95/65)
30 Wallball
15 Power Snatch
18 Wallball
9 Power Snatch
Metcon

2016-12-12

Choctaw CrossFit

Choctaw CrossFit

Break and run
Metcon
Metcon (AMRAP - Reps)
Your Choice:
Run/ Row (m)
800/ 1000
600/ 800
400/ 600
200/ 400

ME HSPU between rounds. Start with run and end with run
As soon as you come off wall, take off for run or row.
Scale to push-ups, as soon as you rest on ground take off.
Two scores: reps completed and time to complete workout
Metcon (Time)

2016-12-09

Choctaw CrossFit

Choctaw CrossFit

Presses
Weightlifting
Z Press (5x5)
Seated on the ground w/ legs straight out front (no bend in knee). Taken from the rig (Keep J hooks low). Don't lean back for lift, the moment you do your set is done. This lift will not be as strong as your other presses.
Same weight across
Metcon
Metcon (Time)
For Time:
21-15-9
S2OH (135/95)
Pull-ups
Rx+: 155/105
Masters: 115/75

2016-12-08

Choctaw CrossFit

Choctaw CrossFit

Dubs, Dubs, Dubs
Metcon
Metcon (Time)
100-80-60-40-20 Dubs
10-8-6-4-2 Burpees
-Rest 2 minutes-
10-20-30-40-50 Dubs
2-4-6-8-10 Burpees
Dubs:Singles (1:1)

2016-12-07

Choctaw CrossFit

Choctaw CrossFit

YAY SNATCH!
Weightlifting
Snatch (5 Rep Max Touch and Go. )
Reps must be touch and go. No reset on reps.
Overhead Squat (ME @ 80% of todays 5RM snatch. )

2016-12-06

Choctaw CrossFit

Choctaw CrossFit

14.4
Metcon
CrossFit Games Open 14.4 (AMRAP - Reps)
14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups

2016-12-05

Choctaw CrossFit

Choctaw CrossFit

Pistols
Metcon
Metcon (AMRAP - Rounds and Reps)
12 Min AMRAP
5 HSPU
10 Pistols
15 Box Jumps
Accessory Work
Metcon (No Measure)
Strict Pull Ups
4x5-12
Must be strict. Pick a number you can maintain for all 4 rounds.
If you can not do more than 5 strict pull ups do 4x12 Ring Rows

2016-12-02

Choctaw CrossFit

Choctaw CrossFit

This is going to burn.
Weightlifting
Back Squat (20RM)
Establish a 20RM
Metcon
Metcon (Calories)
1 minute ME Airdyne or Row
For calories

2016-12-01

Choctaw CrossFit

Choctaw CrossFit

DB Day
Weightlifting
Zots Press (3x5)
Metcon
Metcon (Time)
3 RFT
21 DB Deadlifts
15 DB Push Press
9 Pull ups
RX (55/35)
RX+ (70/55)

2016-11-30

Choctaw CrossFit

Choctaw CrossFit

Recover
Mobility
Metcon (No Measure)
15 minutes of Mobility:
Rollout
Bands
Stretch
...etc
Metcon
Metcon (Calories)
20 minute max cal Row

2016-11-29

Choctaw CrossFit

Choctaw CrossFit

Core
Metcon
Metcon (Time)
For Time:
21-18-15-12-9-6-3
Thrusters
SDHP
Scaled: 45/35
Rx: 75/55
Rx+: 95/65
Accessory Work
Metcon (No Measure)
Plank: 5 sets x 1 min hold

2016-11-28

Choctaw CrossFit

Choctaw CrossFit

No ragrets...not a single slice
Metcon
Metcon (2 Rounds for reps)
Teams of 3
12 min AMRAP:
300 m Row
ME Burpees
ME Dubs
Switch when row is complete
Score=1 box for burpees
1 box for dubs
Weightlifting
3-Position Clean (Heavy Single)
Floor
Below knee
Above knee
Catch in full squat

2016-11-23

Choctaw CrossFit

Choctaw CrossFit

Reminder! The Wellness Center will close at 6:00 pm on Wednesday 11/23. The afternoon class schedule will be 3p, 4p, and 5p.
Linchpin's Bar Fight
Metcon
Bar Fight (AMRAP - Reps)
In a 30 minute window:
2-mile Run
10 C&J 225/155
10 C&J 185/135
10 C&J 155/105
Max C&J 135/95
Score= C&J reps completed

2016-11-22

Choctaw CrossFit

Choctaw CrossFit

Reminder! The Wellness Center will close at 6:00 pm on Wednesday 11/23. The afternoon class schedule will be 3p, 4p, and 5p.
Friendsgiving
Metcon
Metcon (Time)
In teams of 3:
21-15-9 (Fran, Diane, Elizabeth)
Thrusters (95/65)
Pull-ups
Deadlift (225/155)
HSPU
Clean (135/95)
Ring Dip
*Every 5 minutes perform Cindy as a team (5 Pull-ups, 10 Push-ups, 15 Air Squats)
Reps can be split up however you wish

2016-11-21

Choctaw CrossFit

Choctaw CrossFit

Reminder! The Wellness Center will close at 6:00 pm on Wednesday 11/23. The afternoon class schedule will be 3p, 4p, and 5p.
Karen meets Annie
Weightlifting
Push Press (1 RM)
Metcon
Metcon (Time)
For Time:
50-40-30-20-10
Wall Ball (20/14)
Sit-ups
Rx+ (30/20)

2016-11-18

Choctaw CrossFit

Choctaw CrossFit

Heavy Double
Weightlifting
Power Snatch (Heavy Double)
Metcon
Metcon (Weight)
EMOM for 12:
Even: 5 Power Snatch (70-75% 1RM)
Odd: 50 Dubs

2016-11-17

Choctaw CrossFit

Choctaw CrossFit

Pause Squats
Weightlifting
Paused Front Squat (3x3 @ 75-80% (4 sec pause))
Metcon
Metcon (AMRAP - Rounds and Reps)
20 min AMRAP:
8 T2B
16 Front Squats (75/55)
8 Pull-ups
16 Bar Over Burpees

2016-11-16

Choctaw CrossFit

Choctaw CrossFit

Crossfitters Bench?
Weightlifting
Bench Press (6-6-6-6-1)
4x6 (4 working sets above 55%) Then look for 1 RM
**superset w/ Bent Over Row 4x6 w/ working sets
Conditioning
Metcon (3 Rounds for time)
3x ME 500 m Row
1 min Rest between
record each round

2016-11-15

Choctaw CrossFit

Choctaw CrossFit

Double AMRAP
Weightlifting
Back Squat (3x8 @70-75%)
Metcon
Metcon (2 Rounds for reps)
2 Rounds:
4 min AMRAP:
3 Power Cleans (225/155)
6 Box Jumps (30/24)
2 min rest between rounds
Rx+ (255/175)

2016-11-14

Choctaw CrossFit

Choctaw CrossFit

Upside Down
Weightlifting
Push Press (4x3 @75-80%)
Metcon
Metcon (Time)
For Time:
15/12/9 HSPU
200 m Run
30/24/18 KBS (53/35)
200 m Run

2016-11-11

Choctaw CrossFit

Choctaw CrossFit

Veterans Day Tribute
Metcon
Three Wise Men Tribute (3 Rounds for reps)
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
To learn more about Three Wise Men Tribute click here
Three Wise Men Tribute (3 Rounds for reps)
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
To learn more about Three Wise Men Tribute click here
Three Wise Men Tribute (3 Rounds for reps)
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
To learn more about Three Wise Men Tribute click here

2016-11-10

Choctaw CrossFit

Choctaw CrossFit

Rise and Shine
Metcon
Metcon (Time)
3 RFT:
800 m Run
12 Medball cleans (20/14)
24 DB Lunges (55/35)

2016-11-09

Choctaw CrossFit

Choctaw CrossFit

'Tis a Grind
Weightlifting
Overhead Squat (3x6 @ 70-75%)
Metcon
Metcon (AMRAP - Rounds and Reps)
20 min AMRAP:
5 T2B
10 SDHP (75/55)
15 OHS (75/55)

2016-11-08

Choctaw CrossFit

Choctaw CrossFit

8 min Burn
Weightlifting
Thruster (3 RM)
Metcon
Metcon (AMRAP - Rounds and Reps)
8 min AMRAP:
5 Thrusters (115/75) +(135/95)
30 Dubs

2016-11-07

Choctaw CrossFit

Choctaw CrossFit

Seasick
Metcon
Metcon (Time)
2 Rounds:
20 Burpee over Rower
20 Cal Row

2016-11-04

Choctaw CrossFit

Choctaw CrossFit

Snatch and Squat
Metcon
Metcon (Weight)
Every :90s for 15 Minutes:
3 Snatch @ 72-78%
Weightlifting
Back Squat (8x3)
Rest 2 minutes between sets

2016-11-03

Choctaw CrossFit

Choctaw CrossFit

Progression
Skill
Metcon (No Measure)
12 min:
Muscle-up Progressions
Metcon
Metcon (Time)
15-12-9-6-3:
Cal Row
Ring Dips

2016-11-02

Choctaw CrossFit

Choctaw CrossFit

A day to lift
Weightlifting
Deadlift (3x10)
You can either keep the weight across or build to a Heavy 10 (Touch and Go)
Shoulder Press

2016-11-01

Choctaw CrossFit

Choctaw CrossFit

*Insert cool name here*
Metcon
Metcon (Time)
4 RFT:
25 Wall Ball (20/14)
15 Pull-ups
5 Power Cleans (225/155)

2016-10-31

Choctaw CrossFit

Choctaw CrossFit

Wall Walkers
Metcon
Metcon (AMRAP - Rounds and Reps)
16 min AMRAP:
400 m Run
8 Wall Walkers
Cash Out
Metcon (Time)
75 Push-ups

2016-10-28

Choctaw CrossFit

Choctaw CrossFit

Push then Pull
Weightlifting
Split Jerk (Heavy Single)
Metcon
Metcon (Time)
21-15-9
HSPU
Pull-ups

2016-10-27

Choctaw CrossFit

Choctaw CrossFit

It's a good day to Clean
Weightlifting
Power Clean (Heavy Single)
Metcon
Power Clean (ME @ 80% of Single for 7 minutes)

2016-10-26

Choctaw CrossFit

Choctaw CrossFit

Simple Day
Metcon
Metcon (AMRAP - Rounds and Reps)
12 min AMRAP:
300m Run
15 Wall Ball (20/14)

2016-10-25

Choctaw CrossFit

Choctaw CrossFit

Jack
Metcon
Jack (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
10 Push Press, 115#
10 Kettlebell Swings, 53#
10 Box Jumps, 24"
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here

2016-10-24

Choctaw CrossFit

Choctaw CrossFit

Nothing but a sprint
Metcon
Metcon (Time)
4 RFT:
4 Front Squats (225/155)
12 T2B
Front Squats are from the ground
Conditioning
Metcon (8 Rounds for calories)
Cal Row- 8 Rounds
:30 on/ :30 off
Record each round

2016-10-21

Choctaw CrossFit

Choctaw CrossFit

What Grip?
Weightlifting
Snatch Grip Deadlift (3 RM)
Metcon
Metcon (Time)
10!-Waterfall:
Db Snatch (70/55)
100 m Farmer Carry
Ex: 10 Db Snatch (5 each arm)
100 m Carry
9 Db Snatch
100 m Carry
8 Db Snatch
100 m Carry
etc.....
Finish w/ a Carry

2016-10-20

Choctaw CrossFit

Choctaw CrossFit

Dirty Couplet
Metcon
Metcon (Time)
9-6-3 Bar MU
18-12-6 Db Hang Squat Clean (55/35) Rx+(70/55)
Scale to: 12-9-6 C2B
or 15-12-9 Pull-ups
or 21-15-9 Inverted Row

2016-10-19

Choctaw CrossFit

Choctaw CrossFit

The Long Mile
Metcon
Metcon (Time)
30 min Time Cap:
With a partner,
1-mile OH Sandbag carry (40/20)
Substitue sandbag with a plate (45/25) if you do not have one
Metcon (AMRAP - Rounds and Reps)
Then, AMRAP in remaining time:
50 Dubs
25 Sit-ups
Switch after a round is complete

2016-10-18

Choctaw CrossFit

Choctaw CrossFit

Victoria
Metcon

2016-10-17

Choctaw CrossFit

Choctaw CrossFit

What is Bench Press?
Weightlifting
Bench Press (3x10)
Same weight across all 3 sets
Metcon
Metcon (Time)
Team WOD:
2-4 athletes per team
Bike 100 cals per person
Score= time it takes all teammates to finish.
Break it up however you want as long as each athlete accumulates 100 cals on their own.
ex: you can do 50 cals,switch out and then come back and do another 50 cals

2016-10-14

Choctaw CrossFit

Choctaw CrossFit

Squat Heavy
Weightlifting
Front Squat (6-4-3-2-2-2)
Last three sets are building up to a Heavy 2
Front Squat (ME @ 70% of today's 2 RM )

2016-10-13

Choctaw CrossFit

Choctaw CrossFit

Double Dosw
Metcon
Metcon (Time)
3 Rounds:
15 Deadlifts (185/135)
15 Pull-ups

Rest 5 minutes

2 Rounds:
10 Deadlifts (185/135)
10 Pull-ups