WODS

2017-11-22

Choctaw CrossFit

Choctaw CrossFit

Reminder: All Wellness Centers will be closing Wednesday at 6:00 pm.
112217
Group Warm-Up
:30 Seconds
Jumping Jacks
Walkouts
Active Samson
Wide Stance Walkouts
Air Squats
Push-up to Down Dog

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Front Rack Stretch – 1 Minute
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Overhead Stretch on Wall – 1 Minute
Have athletes place hands at shoulder width on the wall with arms full extended. Pressing the hands into the wall so they do not slide, drop the head and the chest towards the ground as much as possible. Walking the feet back and relaxing as much as possible will let gravity do the work in opening up the shoulders.
Power Clean (10:00 to a Heavy Single)
Rehearsal
1 Round
3 Unbroken Clean and Jerk
Gwen (Weight)
Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
There is no time component to the workout today, however giving some structure will allows the class to run smoothly and help athletes choose the right weight. An option is to start the first set on the 0:00, second set on the 5:00 and third set on the 10:00. If athletes need a little longer of a break, sets can be performed on the 0:00, 7:00, and 14:00. We want to aim to get this done in under 20 minutes.

2017-11-21

Choctaw CrossFit

Choctaw CrossFit

112117
Group Warm-Up
Partner Rowling
1000 meters for time split between two partners. 5 rounds each on the rower, looking to land exactly on 100 meter intervals until the screen says 1000 meters. There will be a penalty for the partner who gets off the rower for every meter they are under or over the 100 meter interval. For example, if they land at 97 or 103, penalty is 3 burpees. Partner getting on the rower must wait until their partner completing the penalty is finished before they begin rowing. They can sit ready on the erg as they wait. We will cap this game at 7 minutes.

:30 Seconds
Active Spidermans
Ankle Stretch
Active Samson
Pigeon Pose
Air Squats
Wide Stance Side Lunge
Rehearsal
1 Round
100 Meters (at estimated average split time)
100 Meters (+2 estimated average split time)
100 Meters (-5 estimated average split time)

2017-11-20

Choctaw CrossFit

Choctaw CrossFit

112017
Group Warm-Up
Line Drills
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
Toe Walk
Heel Walk
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance

Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Stiff-Legged Deadlifts
5 Front Squats
Mobility
Overhead Stretch on Wall – 1 Minute
Have athletes place hands at shoulder width on the wall with arms full extended. Pressing the hands into the wall so they do not slide, drop the head and the chest towards the ground as much as possible. Walking the feet back and relaxing as much as possible will let gravity do the work in opening up the shoulders.

Ankle Stretch on Box – :30 Seconds Each Side
Step one foot forward into a lunge on the box. Keeping the heel on the planted, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

PVC Pass Throughs – :30 Seconds

With hands wide and arms long, raise arms up and over the head until PVC touches behind you.

PVC Overhead Squats – 10 Slow Repetitions
Rehearsal
1 Round
3 Power Snatches
6 Box Jump Overs
9 Wall Balls
Metcon (Time)
3 Rounds:
10 Power Snatches (115/80)
20 Box Jump Overs (24/20)
30 Wallballs (20/14)

Masters- 95/65

In this three rounds for time workout, picking a weight on the barbell that can be completed in 1-2 sets each round. Athletes do not need to stand to full extension on the Box Jump Overs.

2017-11-19

Choctaw CrossFit

Choctaw CrossFit

111917
Metcon (Weight)
On the Minute x 16 (8 Rounds)
Odd Minutes – 15/12 Calorie Row
Even Minutes – 3 Power Cleans

Athlete’s choice on loading.

Score = Lightest load lifted for any 3 rep interval.

Alternating on the minute between calories on the row and power cleans. Athletes will have from 0:00 – 1:00 to complete 15/12 calories on the row. If they finish in :45 seconds, they have :15 seconds before they begin the power cleans. They have from 1:00 – 2:00 to get through 3 power cleans. Following the power cleans they will return back to the rower, alternating for a total of 8 rounds, or 16 minutes. Athletes can choose their own loading on the barbell, but it should be a weight that they can still maintain sound movement. They may stay at the same weight across the board or add weight as they go. If unable to row, complete one of the following:

200 Meter Run
20/14 Calorie Bike

2017-11-18

Choctaw CrossFit

Choctaw CrossFit

111817
Metcon (AMRAP - Rounds and Reps)
AMRAP 25:
Teams of 3:
600 Meter Run (200m per athlete)
60/42 Calorie Bike
60 Thrusters

Round 1 – 75/55
Round 2 – 95/65
Round 3 – 115/80
Round 4 – 135/95
Round 5 – 155/105

In today’s team of 3 workout, the weight on the thruster barbell increases with each round. The weights should be something that athletes could complete at least 25, 20, 15, 10, and 5 repetitions unbroken repetitions within the workout if they absolutely needed to. Strategy would suggest otherwise, but this allows us to choose appropriate weights. Having different weight barbells for teams who aren’t all using the same weight is totally ok. If team is all using the same weights, we will use one barbell and change out the weights following each round. Each athletes will run 200 meters, with all three athletes finishing before moving on to the bike. If unable to run, complete an equal distance row. If not equipped with bikes, have each athlete complete another 200 meter run, essentially making it a workout of a 1200 meter run and thrusters.

2017-11-17

Choctaw CrossFit

Choctaw CrossFit

111717
Group Warm-Up
1 Minute
Easy Row
Active Spidermans

:45 Seconds
Medium Row
Active Samson

:30 Seconds
Faster Row
Push-up to Down Dog

:15 Seconds
Hollow Hold
Arch Hold
Mobility
Childs Pose – 1 Minute
With arms together and straight out front, 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.

Wrist Stretch – 1 Minute
From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist.
Rehearsal
1 Round
5 Burpees
5 Pull-ups
5 Calorie Row
5 Handstand Push-ups
Metcon (AMRAP - Rounds and Reps)
Choose one of the following:

RX+ AMRAP 13:00
55 Burpees
55 Pull-ups
55/40 Calorie Row
55 Handstand Push-ups

RX AMRAP 13:00
42 Burpees
42 Pull-ups
42/30 Calorie Row
42 Handstand Push-ups

Scaled AMRAP 13:00
30 Burpees
30 Pull-ups or Variations
20/21 Calorie Row
30 Dumbbell Strict Presses OR Push-ups

The goal for today is to make it through one full round. Set yourself up for success by working with your coach to determine the appropriate version of the WOD and scaling appropriately to allow you to do so.

2017-11-16

Choctaw CrossFit

Choctaw CrossFit

111617
Group Warm-Up
Plank Tap Race
Divide class into two teams. Place the kettlebells in a straight line about shoulder-width apart. Two at a time, athletes race down either side of the line, maintaining a plank position at all times. Athletes must tap each kettlebell with each hand. The team who crosses the finish line first wins. Losing team performs a reasonable penalty as decided by the winning team.

Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Inchworms
Toe Walk
Heel Walk
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance
Mobility
Overhead Stretch on Wall – 1 Minute
Have athletes place hands at shoulder width on the wall with arms full extended. Pressing the hands into the wall so they do not slide, drop the head and the chest towards the ground as much as possible. Walking the feet back and relaxing as much as possible will let gravity do the work in opening up the shoulders.

Kettlebell Ankle Stretch – :30 Each Side
Stepping out into a lunge, place kettlebell on top of front knee. Keeping the heel on the ground, drive knee forward over the toe.
Rehearsal
1 Round
6 Kettlebell Swings
6 Box Jump Overs
200 Meter Run
Metcon (AMRAP - Reps)
AMRAP 18:00
3 Kettlebells Swings (53/35)
3 Box Jump Overs (24/20)
200m Run
6 Kettlebells Swings (53/35)
6 Box Jump Overs (24/20)
200m Run
9 Kettlebells Swings (53/35)
9 Box Jump Overs (24/20)
200m Run

Climbing by 3’s until cap.

Rx+ - 70/53 & 30"/24"

In this longer AMRAP, looking to choose a weight on the kettlebell that athletes could do the set of 18 unbroken with during the workout. There is no need stand to full extension on the box jump overs. If unable to run, complete one of the following:

250 Meter Row
20/14 Calorie Schwinn

2017-11-15

Choctaw CrossFit

Choctaw CrossFit

111517
Group Warm-Up
:30 Seconds
Jumping Jacks
Active Spidermans
Active Samson
Push-up to Down Dog
Side Lunges
Air Squats

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Front Rack Stretch – 1 Minute
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Wrist Stretch – :30 Seconds
From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist.
Rehearsal
With opening weight.

Each Athlete
5 Push Press
5 Front Squats
5 Hang Power Cleans

Athlete 1 performs 5 Push Press, then athlete 2, then athlete 3. Same format for Front Squats and Push Press.
Metcon (3 Rounds for reps)
Teams of 3:
AMRAP 7:00
50 Push Press (135/95) (Masters - 95/65)
50 Push Press (155/105) (Masters - 115/85)
AMRAP Push Press (185/135) (Masters - 135/95)

rest 3 minutes

AMRAP 7:00
50 Front Squats (135/95)(Masters - 95/65)
50 Front Squats (155/105)(Masters - 115/85)
AMRAP Front Squats (185/135)(Masters - 135/95)

rest 3 minutes

AMRAP 7:00
50 Hang Power Cleans (135/95)(Masters - 95/65)
50 Hang Power Cleans (155/105)(Masters - 115/85)
AMRAP Hang Power Cleans (185/135)(Masters - 135/95)

Working in teams of 3 for this barbell only workout. Barbell weights should be something that athletes could perform 21, 15, and 12 reps unbroken respectively when fresh. It is ok if teams have multiple bars in order to accommodate differences in athletes. Score is total reps at final bar for each movement.

2017-11-14

Choctaw CrossFit

Choctaw CrossFit

111417
Group Warm-Up
1 Minute
Easy Bike
Active Samson
Knuckle Drags

:45 Seconds
Medium Bike
Active Spidermans
Single Leg Unweighted RDLs

:30 Seconds
Faster Bike
Push-up to Down Dog
PVC Hinge Drill*

*Athletes will start by placing the PVC pipes vertically running along the back of the body with three points of contact. The goal is to keep the PVC in contact with the back of the head, between the shoulder blades, and with the lower back throughout the whole hinge pattern. When the back rounds, the neck arches back, or the core becomes disengaged, one part of the PVC will lose contact with the body. Having athletes perform 10 good mornings during this drill will give them valuable feedback to transfer over into the workout.
Mobility
Childs Pose – 1 Minute
With arms together and straight out front, 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.

Pigeon Pose – 1 Minute Each Leg
From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.
Rehearsal
1 Round
6 Pull-ups
8 Deadlifts
10 Calorie Bike
Metcon (Time)
5 Rounds, On the 4:00
12 Pull-ups
16 Deadlifts (135/95)
20/14 Calorie Schwinn Bike

The score for today is the slowest completed round.

If athletes complete the round in 2:00, they will have 2:00 to rest before beginning the next interval. Load on the deadlift bar should be a light weight that athletes could complete with a maximum of one break. If unable to Bike, complete one of the following:

200 Meter Run
200 Meter Row

2017-11-13

Choctaw CrossFit

Choctaw CrossFit

111317
Group Warm-Up
:30 Seconds
Easy Row
Jumping Jacks

Medium Row
Push-up to Down Dog with Foot Pedals

Fast Row
Active Spidermans

Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
Mobility
Overhead Stretch on Wall – 1 Minute
Have athletes place hands at shoulder width on the wall with arms full extended. Pressing the hands into the wall so they do not slide, drop the head and the chest towards the ground as much as possible. Walking the feet back and relaxing as much as possible will let gravity do the work in opening up the shoulders.

PVC Pass Throughs – 1 Minute

With hands wide and arms long, raise arms up and over the head until PVC touches behind you.

PVC Overhead Squats – 10 Slow Repetitions
Rehearsal
Performed with lighter weight

1 Round
20 Double Unders
5 Calorie Row
10 Overhead Squats

Build to workout weight

1 Round
10 Double Unders
5 Calorie Row
5 Overhead Squats
Metcon (AMRAP - Rounds and Reps)
AMRAP 15:00
60 Double Unders or 90 Singles
30/21 Calorie Row
15 Overhead Squats (115/80)

Masters - 95/65

Choosing a moderate weight on the barbell that athletes could complete with a maximum of 1 break on each round within the workout. If unable to row, complete one of the following:

40/28 Calorie Schwinn
400 Meter Run

2017-11-12

Choctaw CrossFit

Choctaw CrossFit

111213
Metcon (Distance)
AMRAP 10: Meter Row
On the 1:00 – 15 AbMat Sit-Ups
On the 2:00 – 12 AbMat Sit-Ups
On the 3:00 – 9 AbMat Sit-Ups
On the 4:00 – 15 AbMat Sit-Ups
On the 5:00 – 12 AbMat Sit-Ups
On the 6:00 – 9 AbMat Sit-Ups
On the 7:00 – 15 AbMat Sit-Ups
On the 8:00 – 12 AbMat Sit-Ups
On the 9:00 – 9 AbMat Sit-Ups

Rowing for 10 minutes with sit-ups every minute on the minute. At 0:00, athletes will start on the rower and try to accumulate as many meters as possible during this time frame.

2017-11-11

Choctaw CrossFit

Choctaw CrossFit

Glen
Glen (Time)
For Time:
30 Clean and Jerks, 135#
1-Mile Run
10 Rope Climbs, 15'
1-Mile Run
100 Burpees
In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012
To learn more about Glen click here
Sub 30 pull-ups for rope climbs.

2017-11-10

Choctaw CrossFit

Choctaw CrossFit

111017
Group Warm-Up
:30 Seconds
Jumping Jacks
Side Lunge
Active Spidermans
Air Squats
Active Samson
Cossack Squats
Push-up to Down Dog

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Banded Walks
Looking to prime to glutes for the squats being performed today. A couple of options here. If your gym is equipped with mini bands, have athletes place the band just below the knee. You may also double or triple loop a low tension band. Other option is to have athletes step on a medium tension band, with the inside edges of the band coming in contact with the outside edge of the foot. From here, looking to assume a quarter squat stance with the hips back and the knees driving out. Maintaining this position throughout, have athletes take 10 steps in each direction, followed by 10 squats. Repeating this for 5 steps in each direction and 5 squats.
Mobility
Couch Stretch – 1:00 Each Side
Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.

Squat Hold – 1 Minute
In the bottom of a squat, using the elbows to actively press out against the knees, driving them out over the outside of the foot. Goal is to stay active and not let the body relax into full range of motion.
Back Squat (5 sets x 3 reps)
Starting off with 5 sets of 3 on the Back Squat. Goal here is for athletes to get under some heavy weight while maintaining proper mechanics. They have the option to build to a heavy set of 3 or choose a challenging weight to complete across all 5 sets.
Rehearsal
1 Round
:20 Seconds Back Squats
:10 Seconds Rest
:20 Seconds Double Unders
:10 Seconds Rest
Metcon (2 Rounds for reps)
8 Rounds:
:20 Seconds Back Squats (45/35)
:10 Seconds Rest
:20 Seconds Double Unders
:10 Seconds Rest

Two scores at the end will be the lowest score within the :20 second intervals of both the back squat and the double unders.

2017-11-09

Choctaw CrossFit

Choctaw CrossFit

110917
Group Warm-Up
1 Minute
Easy Bike
Active Spidermans
Pigeon Pose (:30 each side)

1 Minute
Medium Bike
Active Samson
Ankle Stretch (:30 each side)

:30 Seconds
Fast Bike
Air Squats
Overhead Stretch on Wall

MOBILITY DESCRIPTIONS
Pigeon Pose – :30 Seconds Each Leg
From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Ankle Stretch – :30 Seconds Each Side
Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

Overhead Stretch on Wall – :30 Seconds
Have athletes place hands at shoulder width on the wall with arms full extended. Pressing the hands into the wall so they do not slide, drop the head and the chest towards the ground as much as possible. Walking the feet back and relaxing as much as possible will let gravity do the work in opening up the shoulders.
Rehearsal
1 Round
75 Meter Farmers Carry (25 Meters each)
15 Calorie Bike (5 each)
15 Wall Balls (5 each)
Metcon (AMRAP - Rounds and Reps)
Teams of 3:
AMRAP 20:00
200 Meter Farmers Carry (70’s/53’s)
75/50 Calorie Schwinn Bike
200 Meter Farmers Carry (70’s/53’s)
75 Wall Balls (20/14)

Masters - 53/35 KB weight

Teams of 3 workout, with partners alternating as they see fit. The weight on the dumbbells or kettlebells should be something that athletes could at least move 100 Meters without dropping if necessary. If unable to bike, complete one of the following:

60/42 Calorie Row
800m Team Run

2017-11-08

Choctaw CrossFit

Choctaw CrossFit

110817
Group Warm-Up
:30 Seconds
Easy Row
Active Spidermans

Medium Row
Push-up to Down Dog with Foot Pedals

Fast Row
Active Samson

Barbell Warmup
5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

performed with an empty barbell
Mobility
Front Rack Stretch – :30 Seconds
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Pigeon Pose – :30 Seconds Each Leg
From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Chest Stretch – :30 Seconds Each Side
Athletes will lay on their chest with arms out in a “T”. Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Hold for one minute on this side, focusing on breathing, before switching.
Rehearsal
1 Round
5 Calorie Row
5 Power Cleans
5 Burpee Box Jump Overs
Metcon (3 Rounds for reps)
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (RX-135/95; Masters-95/65)
15 Burpee Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (RX-115/80; Masters-75/55)
15 Burpee Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (RX-95/65; Masters-55/35)
15 Burpee Box Jump Overs (24/20)

Scale reps as needed, for example:
Option 1: 21-18-12
Option 2: 21-15-9

Score = total reps completed in EACH interval

2017-11-07

Choctaw CrossFit

Choctaw CrossFit

110717
Group Warm-Up
Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Inchworms
Toe Walk
Heel Walk
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
performed with an empty barbell
Mobility
Overhead Stretch on Wall – 1 Minute
Have athletes place hands at shoulder width on the wall with arms full extended. Pressing the hands into the wall so they do not slide, drop the head and the chest towards the ground as much as possible. Walking the feet back and relaxing as much as possible will let gravity do the work in opening up the shoulders.

PVC Pass Throughs – 1 Minute

With hands wide and arms long, raise arms up and over the head until PVC touches behind you.

PVC Overhead Squats – 10 Slow Repetitions
Power Snatch (EMOM for 10:00 x 2 reps)
Athletes have a choice to utilize the same weight across each set to practice good technique and points of performance OR to work to a heavy double if they're feeling good and technically sound.
Rehearsal
1 Round
5 Power Snatches
10 Double Unders
100 Meter Run
Metcon (Time)
4 Rounds for time:
15 Power Snatches (75/55)
30 Double Unders (Scale to 60 Singles)
200 Meter Run

*No masters weight today.
Athletes should choose a weight on the barbell that they could complete each set of power snatches in either 1 or 2 sets. If unable to run, complete one of the following:

250 Meter Row
20/14 Calorie Schwinn Bike

2017-11-06

Choctaw CrossFit

Choctaw CrossFit

Dirty 30
Group Warm-Up
:30 Seconds
Jumping Jacks
Active Spidermans
Active Samson
Push-up to Down Dog
Air Squats

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
performed with an empty barbell
Mobility
Childs Pose on Box – 1 Minute
With arms together and straight out front on a box, 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.

Front Rack Stretch – 1 Minute
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.
Rehearsal
1 Round
3 Box Jumps
3 Chest to Bar Pull-ups
3 Kettlebell Swings
3 Front Squats
3 Toes to Bar
3 Push Press
3 Deadlifts
3 Wall Balls
3 Burpees
3 Double Unders
Dirty 30 (Time)
For Time:
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (53/35)
30 Front Squats (115/80)
30 Toes to Bar
30 Push Press (115/80)
30 Deadlifts (115/80)
30 Wall Balls (20/14)
30 Burpees
30 Double Unders (*scale 60 singles)

Masters - 95/65
Performing a scaled up version of the classic benchmark workout, “Filthy Fifty”. The weight on the barbell should be something that athletes could complete 20+ repetitions unbroken on each when fresh.

2017-11-05

Choctaw CrossFit

Choctaw CrossFit

110517

2017-11-04

Choctaw CrossFit

Choctaw CrossFit

110417
Metcon (5 Rounds for time)
5 Rounds:
On the 4:00
400 Meter Run
1 Round of “DT” (155/105)

Score each round individually.

“DT” – 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks
Within a 4-minute window, athletes will complete a 400 Meter Run and 1 Round of “DT”. If they finish in 2:00, they have 2:00 to rest before they start the next round. Athletes will keep track of their times for each round, with the slowest time being their score for the day. The weight on the barbell should be something they could complete at least the first couple rounds unbroken within the workout if they had to. If unable to run, complete one of the following:

500 Meter Row
40/30 Calorie Schwinn Bike

2017-11-03

Choctaw CrossFit

Choctaw CrossFit

110317
Group Warm-Up
Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Inchworms
Toe Walk
Heel Walk
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance
Mobility
Front Rack Stretch – 1:00
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Ankle Stretch – :30 Seconds Each Side
Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.
Rehearsal
Cycling through just like the workout. Next partner can go when partner in front of them heads to the rower.

4 Zercher Reverse Lunges
4 Power Cleans
8 Lateral Hops
100 Meter Row
Metcon (AMRAP - Rounds and Reps)
Teams of 3
AMRAP 25:
10 Zercher Reverse Lunges (75/55)
10 Power Cleans (75/55)
20 Lateral Bar Hops
200 Meter Row

Relay style. Athlete 2 can start once athlete 1 leaves for the row.

You go, I go team style workout. Weight on the bar should be something that can be completed without dropping every round. Athletes will count a full round when they finish their 200 Meter Row

2017-11-02

Choctaw CrossFit

Choctaw CrossFit

110217
Group Warm-Up
PVC Game
Have athletes circle up with PVC in hand. The coach will give the call of right or left. Athletes will let go of their PVC pipe and try to grab the persons to their left or right. Widening the circle makes it more difficult and brining it in makes it easier. A couple ways to play here. The group can be one team and any time a PVC hits the floor, there is a penalty of some bodyweight movement. You can also play elimination. In this one, if an athlete drops their PVC, they are out and complete a penalty.

:30 Seconds
Jumping Jacks
Active Spidermans
Active Samson
Knuckle Drags
Push-up to Down Dog
Side Lunges
Air Squats
Alternating Bird Dogs

Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
5 Front Squats
completed with empty barbell
Mobility
Pigeon Pose – 1:00 Each Side
From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

PVC Pass Throughs – 1:00

With hands wide and arms long, raise arms up and over the head until PVC touches behind you.

PVC Overhead Squats – 10 Slow Repetitions
Teaching
Movement Substitutions
Reduce Repetitions
Banded Muscle-up Transitions
Burpee Ring Pull-ups
Burpee Chest to Bar Pull-ups
Burpee Pull-ups

Movement Prep
Muscle-ups

10 Scap Pull-ups on Rings
5 Kip Swings
3 Strict Ring Pull-ups
1 Ring Muscle-up

Burpee Pull-ups

10 Scap Pull-ups
5 Kip Swings
3 Strict Pull-ups
1 Burpee Pull-ups

Hang Power Snatch
Elbows Locked
Thinking about keeping the elbows locked in two different portions of the snatch. The first portion is before we extend the hips. It is very common for there to be a slight bend in the arms before athletes extend their hips to launch the bar upwards. This limits the amount of power that can be exerted. The elbow shouldn’t bend until the hips extend. The second position of the lift where we wand the elbow locked is in the receiving position. Catching each repetition with a locked out elbow is a must. Press outs are a warning sign that athletes either have too much weight on the bar or that they are not getting under fast enough.

Lift the Shirt
We talked the other day about “Finding the Pockets” during the power clean. This cue hit a checkpoint that allowed athletes to keep the bar close to their body. On the hang power snatch today, we want athletes to accomplish a similar task by trying to lift their shirt with the bar. If they are making contact with their shirt, you can almost guarantee that the bar is staying tight to their body, leading to better balance and a stronger receiving position.

Movement Prep
Burgener Warmup

With PVC pipes, performing 5 repetitions of each movement of the Burgene
Rehearsal
1 Round
1-3 Ring Muscle-ups
6 Air Squats
3 Hang Power Snatch
Metcon (Time)
3 Rounds:
7 Ring Muscle-Ups
50 Air Squats
10 Hang Power Snatches (115/80)

Masters - 95/65

**For athletes that have no interest in competition, scale to 7 Burpee Chest-to-Bar Pullups OR 7 Burpee Pull-ups.

**Athletes should choose a weight they can complete in 1-2 sets each round.

2017-11-01

Choctaw CrossFit

Choctaw CrossFit

110117
Group Warm-Up
:30 Seconds
Easy Row
Walkouts

Medium Row
Knuckle Drags

Fast Row
Active Spidermans

Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
completed with empty barbell
Teaching
Deadlift
3 Point Hinge Drill
This drill will be performed with a PVC pipe in order to give athletes some awareness of what neutral feels like during their hinge pattern on the deadlift. Athletes will start by placing the PVC pipes vertically running along the back of the body with three points of contact. The goal is to keep the PVC in contact with the back of the head, between the shoulder blades, and with the lower back throughout the whole hinge pattern. When the back rounds, the neck arches back, or the core becomes disengaged, one part of the PVC will lose contact with the body. Having athletes perform 10 good mornings during this drill will give them valuable feedback to transfer over into the workout.

Butt Back First
A quad dominant deadlift is also often a back dominant deadlifts based on the bar placement on the floor and the path it takes when traveling back up the body. This fault is often corrected by the drill above, but is worth touching on. When athletes initiate the descent of the bar towards the floor, they should do so by sending the butt back first as opposed to the knees forwards. This allows them to engage the posterior chain and creates a vertical shin, which is a more efficient and safe position.

Movement Prep:
PVC Hinge Drill
5 Good Mornings
5 Slow Deadlifts
5 Deadlifts
Deadlift (5 sets x 3 reps)
Take 1-2 sets to warmup to working weight. Athletes have the option to stay at the same weight across or to build in weight as they go. The goal is to continue to move exceptionally well at these heavier loads.
Rehearsal
1 Round
5 Deadlifts
50 Meter Run
5 Calorie Bike

Partner 1 completes full round, then Partner 2.
Metcon (AMRAP - Rounds and Reps)
Teams of 2
AMRAP 18:
7 Deadlifts (225/155)
100 Meter Run
7 Box Jumps (24/20)

Masters - 185/135

Partners complete full round, then switch.
The weight on the barbell should be a moderate load that athletes are confident they will complete every round unbroken. It is ok for teams to have multiple bars on the floor.

2017-10-31

Choctaw CrossFit

Choctaw CrossFit

103117
Group Warm-Up
Alternating every :20 seconds:
Active Stretching
Quad Stretch
Knee to Chest
Solider Kicks
Walking Spidermans
Walking Samson
Air Squats
Inchworms
Sit-ups
Broad Jumps
Bunny Hops

Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
completed with empty barbell
Mobility
Overhead Stretch on Wall – 1 Minute
Have athletes place hands at shoulder width on the wall with arms full extended. Pressing the hands into the wall so they do not slide, drop the head and the chest towards the ground as much as possible. Walking the feet back and relaxing as much as possible will let gravity do the work in opening up the shoulders.

Wrist Stretch – 1 Minute
From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. After 30 seconds, reverse hands by facing fingertips away from the body and repeat active stretching for final 30 seconds.
Rehearsal
1 Round
10 Double Unders
5 Power Cleans
10 Double Unders
5 Toes to Bar
Metcon (AMRAP - Rounds and Reps)
AMRAP 15:00
30 Double Unders
15 Power Cleans (115/80)
30 Double Unders
15 Toes to Bar

Masters - 95/65

Score = rounds & reps
In this grip intensive workout, strategic breakups from the beginning will lead to consistency later in the workout. Let’s break because we want to, not because we have to. Proficiency on double unders will determine much of the strategy there, but aiming for 1-3 planned sets on all of these movements. 1×30, 2×15, or 3×10 on the double unders are some options for athletes. On the toes to bar and cleans, 6-5-4 or 5-5-5 from the onset of the workout are sets that can be maintained once we are past the 10 minute mark.

2017-10-30

Choctaw CrossFit

Choctaw CrossFit

103017
Group Warm-Up
:30 Seconds
Jumping Jacks
Active Samson
Walkouts
Air Squats
Active Spidermans
Side Lunges
Push-up to Down Dog

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
completed with empty barbell
Mobility
Ankle Stretch – :30 Seconds Each Side
Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

Pigeon Pose – 1:00 Each Side
From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Overhead Stretch on Wall – :30 Seconds
Have athletes place hands at shoulder width on the wall with arms full extended. Pressing the hands into the wall so they do not slide, drop the head and the chest towards the ground as much as possible. Walking the feet back and relaxing as much as possible will let gravity do the work in opening up the shoulders.
Thruster (15:00 to a heavy set of 5)
Metcon (AMRAP - Reps)
AMRAP 7:00
3 Thrusters (95/65)
3 Lateral Burpees
6 Thrusters (95/65)
6 Lateral Burpees
9 Thrusters (95/65)
9 Lateral Burpees

Add 3 Repetitions per round.

Score = total reps

Masters - 75/55

2017-10-29

Choctaw CrossFit

Choctaw CrossFit

102917

2017-10-28

Choctaw CrossFit

Choctaw CrossFit

102817
Metcon (AMRAP - Reps)
AMRAP 7:
Burpee Box Jump Overs (24/20)
On the Minute: 7 Deadlifts (225/155)

Score = total burpees

2017-10-27

Choctaw CrossFit

Choctaw CrossFit

102717
Group Warm-Up
1 Minute
Easy Bike or Row
Active Spidermans

:45 Seconds
Medium Bike or Row
Active Samson

:30 Seconds
Faster Bike or Row
Air Squats

Dumbbell Warmup:
*Completed with light dumbbells

5 Stiff-Legged Deadlifts
5 Front Squats
5 Strict Presses
5 Reverse Lunges (each leg)
5 Strict Presses
5 Front Squats
5 Stiff-Legged Deadlifts
Mobility
Dumbbell Ankle Stretch – :30 Each Side
Stepping out into a lunge, place dumbbell on top of front knee. Keeping the heel on the ground, drive knee forward over the toe.

Dumbbell Squat Hold – 1 Minute
With the dumbbell in a goblet position, sink down into a deep squat, using the elbows to drive the knees out. Not concerned with where the chest is on this stretch

Dumbbell Leverage Squat – 1 Minute
The dumbbell will start on the ground in front of the athlete. Athletes will grab the dumbbell with both hands, focusing on pulling the chest as high as possible while driving the hips forward and keeping the heels grounded.
Rehearsal
1 Round
10 Air Squats
8 Calorie Bike or 5 Calorie Row
6 Alternating Dumbbell Snatches
Metcon (Time)
5 Rounds:
21 Air Squats
15/10 Calorie Schwinn Bike or 10/7 Calorie Row
9 Alternating Dumbbell Snatches (50/35)

Choosing a weight on the dumbbell that athletes could complete 20+ repetitions without breaking rhythm. These will be 9 total reps.

2017-10-26

Choctaw CrossFit

Choctaw CrossFit

102617
Group Warm-Up
Line Drills:
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Inchworms
Toe Walk
Heel Walk
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance
Mobility
Ankle Stretch – :30 Seconds Each Side
Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

Couch Stretch – :30 Seconds Each Side
Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.
Rehearsal
1 Round
20 Double or Single Unders
10 Sit-ups
50 Meter Wreckbag Run
Metcon (Time)
For time:
100 Double Unders, 50 AbMat Sit-ups, 200m MB Run
80 Double Unders, 40 AbMat Sit-ups, 200mMB Run
60 Double Unders, 30 AbMat Sit-ups, 200m MB Run
40 Double Unders, 20 AbMat Sit-ups, 200m MB Run
20 Double Unders, 10 AbMat Sit-ups, 200m MB Run

*Runs completed with Medball (20/14)

If unable to run, complete one of the following:

100 Meter Weighted Walk
20/15 Calorie Schwinn Bike (no arms)

2017-10-25

Choctaw CrossFit

Choctaw CrossFit

102517
Group Warm-Up
Barbell Warmup + Active Stretching:
:30 Seconds Jumping Jacks
10 Good Mornings
10 Back Squats

:30 Seconds Push-ups to Down Dog
10 Elbow Rotations
10 Strict Press

:30 Seconds Active Spidermans
10 Stiff-Legged Deadlifts
10 Front Squats

:30 Seconds Active Samson
10 Deadlifts
10 Push-ups
Mobility
Couch Stretch – :30 Seconds Each Leg
Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.

Chest Stretch – :30 Seconds Each Side
Athletes will lay on their chest with arms out in a “T”. Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Hold for one minute on this side, focusing on breathing, before switching.
Rehearsal
Rehearsal today will be an extension of the weight build up. Want to make sure that athletes get at least 3 repetitions in at each weight for each movement in order to confirm weight. Want the opening weight for back squats to be on the bar at the conclusion of the build up. Other weights should be in a place where athletes can complete the movement safely.
Metcon (3 Rounds for reps)
Teams of 3
AMRAP 7:
50 Back Squats (135/95)
50 Back Squats (185/135)
AMRAP Back Squats (225/155)

rest 3 minutes

AMRAP 7:
50 Push Press (115/80)
50 Push Press (135/95)
AMRAP Push Press (155/105)

rest 3 minutes

AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)

*The score for each section is total reps at the last barbell.*

Weights should be something that athletes are able to complete 25, 20, and 15 repetitions unbroken when fresh.
With a 1:2 Work to Rest ratio today, we want athletes working hard for larger sets, but never to the point of failure. Switching before reps start to become a big struggle on the way up will ensure that athletes are able to continue to move efficiently through these sets. When athletes reach close to failure, it takes a significant amount of time to recover from. Moving well and moving smart will allow each team to get the most possible reps at each station. The majority of the three minutes of rest will be the transition and setup for the following movement.

2017-10-24

Choctaw CrossFit

Choctaw CrossFit

102417
Group Warm-Up
Line Drills:
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Inchworms
Toe Walk
Heel Walk
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance
Mobility
Childs Pose on Box – 1:00
With arms together and straight out front on a box, 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.

Pigeon Pose on Box – :30 Seconds Each Side
Bring one leg in front of body with the other straight behind. The goal is to have the shin straight across with hips and shoulder squared forward. Lean forward over the front leg to dive deeper into stretch.
Rehearsal
1 Round
100 Meter Run
5 Wall Balls
5 Box Jumps
5 Kettlebell Swings
5 Pull-ups
Metcon (Time)
For Time:
1 Round of “Kelly”
2 Rounds of “Helen”
1 Round of “Kelly”

*1 Round of Kelly:
400m Run
30 Wall Balls (20/14)
30 Box Jumps (24/20)

*1 Round of Helen:
400m Run
21 Kettlebell Swings (53/35)
12 Pull-ups
Combining two CrossFit benchmark workouts today with rounds of “Kelly” and “Helen”. Weights on the kettlebell and wall balls and variation on the pull-ups should be something that athletes could complete in 2 sets within the workout if they wanted to. If unable to run, complete one of the following:

500/400 Meter Row
40/30 Calorie Schwinn

2017-10-23

Choctaw CrossFit

Choctaw CrossFit

102317
Group Warm-Up
:30 Seconds
Slow Row
Slow Bike

Medium Row
Medium Bike

Active Spidermans
Active Samson
Push-up to Down Dog
Air Squats
Inch Worms

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
completed with empty barbell
Mobility
Overhead Stretch on Wall – :30 Seconds
Have athletes place hands at shoulder width on the wall with arms full extended. Pressing the hands into the wall so they do not slide, drop the head and the chest towards the ground as much as possible. Walking the feet back and relaxing as much as possible will let gravity do the work in opening up the shoulders.

Front Rack Stretch – 1 Minute
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Wrist Stretch – 1 Minute
From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. After 30 seconds, reverse hands by facing fingertips away from the body and repeat active stretching for final 30 seconds.
Rehearsal
1 Round
5 Calorie Row
5 Power Snatch
5 Calorie Row
5 Clean & Jerks
Metcon (Time)
For Time:
15-12-9
Calorie Row
Power Snatch (95/65)

directly into…

15-12-9
Calorie Row
Clean and Jerks (95/65)
Using the same weight on the barbell across both movements, with the power snatch most likely being the limiting factor. This should be a load that athletes could complete 21+ repetitions unbroken when fresh. Within the workout, looking to accomplish these in no more than three sets

2017-10-22

Choctaw CrossFit

Choctaw CrossFit

102217
Metcon (Time)
4 Rounds:
27/21 Calorie Schwinn Bike
21 Kettlebell Swings (53/35)
15 Kettlebell Goblet Squats (53/35)

Choosing a weight on the kettlebell that athletes could complete 30+ repetitions of each movement unbroken when fresh. If unable to bike, complete one of the following:

21/15 Calorie Row
400 Meter Run

2017-10-21

Choctaw CrossFit

Choctaw CrossFit

102117
Metcon (AMRAP - Rounds and Reps)
AMRAP 30:00
500 Meter Row
400 Meter Run
3 Rounds of “Cindy”

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

2017-10-20

Choctaw CrossFit

Choctaw CrossFit

10/20/17
Warm-up
**Alternate :20 seconds worth of jogging (in the room) and :20 seconds of active stretching**

Quad Stretch
Knee to Chest
Soldier Kicks
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kicks
Barbell Warm-up
With an empty barbell, perform:
5 Good Mornings
5 Back Squats
5 Shoulder Rotations
5 Front Squats
5 Romanian Deadlifts
Mobility
Childs Pose on Box – 1:00
With arms together and straight out front on a box, 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.

Pigeon Pose on Box – :30 Seconds Each Side
Bring one leg in front of body with the other straight behind. The goal is to have the shin straight across with hips and shoulder squared forward. Lean forward over the front leg to dive deeper into stretch.
Movement Prep
10 Seconds Small Hops
10 Seconds Tall Hops
4 Box Step-ups (each leg)
4 Box Step-overs (total, with pivot)
2 Box Jump Overs

5 Reps – Shins to Knees
5 Reps – Knees to Hips
5 Full Deadlifts

5 Strict Press
5 Push Press
5 Push Jerks
Rehearsal
With Lighter Weight
6 Deadlifts
6 Box Jump Overs
6 Push Jerks

Build to Workout Weight
4 Deadlifts
4 Box Jump Overs
4 Push Jerks
Metcon
Metcon (Time)
4 Rounds:
21 Deadlifts (135/95)
15 Box Jump Overs (24/20)
9 Push Jerks (135/95)
Choosing a weight on the barbell that athletes could go unbroken on the push jerk every single round. This should be a load that they could confidently cycle for 20+ repetitions when fresh. On the box jump overs, there is no need to fully extend at the top of each repetition.

2017-10-19

Choctaw CrossFit

Choctaw CrossFit

10/19/17
Warm-up
:30 Seconds
Slow Row
Air Squats

Medium Row
Active Samson

Fast Row
Active Spiderman
Mobility
Couch Stretch – 1 Minute Each Leg
Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.

Overhead Stretch on Wall – 1 Minute
Have athletes place hands at shoulder width on the wall with arms full extended. Pressing the hands into the wall so they do not slide, drop the head and the chest towards the ground as much as possible. Walking the feet back and relaxing as much as possible will let gravity do the work in opening up the shoulders.
Movement Prep
Movement Prep:
(with a medball)
5 Front Squats
5 Push Press
5 Thrusters
5 Wall Balls

(with lighter weight and then repeat with workout weight)
5 Kettlebell Deadlifts
5 Russian Kettlebell Swings
5 Full Swings
Rehearsal
Each Partner
6 Wall Balls
6 Kettlebell Swings
6 Calorie Row
Metcon
Metcon (AMRAP - Reps)
AMRAP 15:
Teams of 2:
3 Wall Balls (20/14)
3 Kettlebell Swings (53/35)
3 Calorie Row

Next round is 6’s, then 9’s, etc…
In this teams of two workout, partners will complete full rounds before switching off. Partner 1 will complete 3 repetitions of everything, and then partner 2 will complete three repetitions of everything. Rounds increasing by 3 repetitions each time. The weight on the kettlebell and wall balls should be something that athletes could complete 25+ repetitions unbroken when fresh. If unable to row, substitute equal calorie bike or 10 meter shuttle runs.

2017-10-18

Choctaw CrossFit

Choctaw CrossFit

10/18/17
Warm-up

2017-10-17

Choctaw CrossFit

Choctaw CrossFit

101717
Group Warm-Up
:30 Seconds
Slow Row
Active Spidermans
Alternating Bird Dog

Medium Row
Active Samson
Hollow Hold

Fast Row
Push-up to Down Dog
Superman Hold
Mobility
Chest Stretch – :30 Seconds Each Side
Athletes will lay on their chest with arms out in a “T”. Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Hold for one minute on this side, focusing on breathing, before switching.

Overhead Stretch on Wall – 1 Minute
Have athletes place hands at shoulder width on the wall with arms full extended. Pressing the hands into the wall so they do not slide, drop the head and the chest towards the ground as much as possible. Walking the feet back and relaxing as much as possible will let gravity do the work in opening up the shoulders.
Rehearsal
1 Round
3 Calorie Row
3 Burpees
3 Chest to Bar Pull-ups
3 Toes to Bar
3 Pull-ups
Metcon (3 Rounds for reps)
AMRAP 4:
27/20 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
rest 4 minutes
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
rest 4 minutes
AMRAP 4:
15/10 Calorie Row
15 Burpees
15 Pull-ups

Bringing the intensity here with short interval work. The variation on the pull-up bar for each round should be something that athletes feel comfortable doing at least 10 without dropping in the workout if they absolutely needed to.
In today’s workout, the reps and complexity decrease every round on the pull-up bar. With this being the case, we want athletes to try to match or improve scores from round to round. Each AMRAP will be scored separately as reps. Looking to find a pace on the rower that feels similar to athletes 2k pace. This should be a pace that they could immediately transition into their first burpee. Here we are thinking slow is smooth, smooth is fast. Settle into a pace, slowing the last few reps for another quick transition to the pull-up station. Just getting the hands on the bar immediately following the last burpee is the goal. This doesn’t have to be an unbroken set, or even a large set, rather a set that gets us moving.

2017-10-16

Choctaw CrossFit

Choctaw CrossFit

101617
Group Warm-Up
Line Drills:
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Inchworms
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance

Modified Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Overhead Squats
5 Snatch Grip Stiff Deadlifts
5 Hang Power Snatch
completed with empty barbell
Mobility
Thumbs Up Childs Pose – 1 Minute
With arms together and straight out front, 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. Pointing the thumbs to the sky to emphasize external rotation.

PVC Pass Throughs – 1 Minute

With hands wide and arms long, raise arms up and over the head until PVC touches behind you.

PVC Overhead Squats – 10 Slow Repetitions
Power Snatch (15:00 to a heavy single)
Isabel (Time)
For Time: 30 Snatches, 135# / 95#

2017-10-15

Choctaw CrossFit

Choctaw CrossFit

101517

2017-10-14

Choctaw CrossFit

Choctaw CrossFit

101417
Metcon (Time)
Teams of 3:
100/70 Calorie Schwinn Bike
100 Box Jump Overs (24/20)
100 Thrusters (95/65)
100 Chest to Bar Pull-Ups
100 Thrusters (95/65)
100 Box Jump Overs (24/20)
100/70 Calorie Schwinn Bike

In this team workout, athletes will break up the reps as needed, completing all the reps of one movement before switching to the next. The barbell weight and pull-up variation should be something that athletes can complete at least 10-15 repetitions during each turn. For combined teams of males/females, complete 85 calories. If gym is not equipped with bikes, substitute equal calorie row or a 1000 meter run together as a team.

Substitutions for this workout include reducing the total reps of the workout or of specific movements. For example, the chest to bar pull-up will most likely be the most challenging station, although only completed once. Reducing the repetitions here or making these chin over bar pull-ups will keep teams moving through. It is absolutely appropriate for teams to be completing slightly different movements here or to be using different weights on the barbell to meet the intended stimulus. This workout is intended to be a sprint for the athletes working, with time to recover for the two athletes resting.

2017-10-13

Choctaw CrossFit

Choctaw CrossFit

10/13/17
Group Warm-Up
:20 Seconds
Jumping Jacks
Active Spidermans
Walkouts

Single Unders
Active Samson
Push-up to Down Dog

Single Unders
Air Squats
Single Leg Unloaded Romanian Deadlifts

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
completed with empty barbell
Mobility
Front Rack Stretch – 1 Minute
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Ankle Stretch – :30 Seconds Each Side
Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

Pigeon Pose – 1 Minute Each Side
From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.
Skill
Wall Squat
30 reps (3 slow seconds down)
The Wall Squat is a great evaluator of common errors in the air squat and can help to dial in mechanics. Athletes will face the wall or face a barbell placed in a rack, leaving enough room for them to squat to full depth. At first, we are looking to squat to full depth, with the hip crease passing below the top of the knee. Using plates or a medicine ball can be a good landmark for athletes. The torso may not be upright, almost in an immature squat position, but this is ok if other points of performance are met at the beginning. Athletes will place both hands overhead and want to avoid touching the wall during their squat. Hands extended overhead forces them to keep the core braces and recruits the muscles of the back. Distance from the wall can be adjusted based on the athlete.
Rehearsal
1 Round
15 Double Unders
10 Air Squats
5 Power Cleans
Metcon
Metcon (Time)
3 Rounds:
75 Double Unders
50 Air Squats
15 Power Cleans (135/95)
Looking to push for larger sets on the barbell today. The way athletes accomplish that is by setting a pace on the double unders and the air squats. The more comfortable they are cycling repetitions when tired on power cleans, the more aggressively they can attack the first two movement. What we want to avoid is coming out at a blistering pace on the double unders and air squats, only to crawl through singles on the barbell. Being able to cycle the barbell will result in a better time and make up for controlling the pace with the first two movements.

2017-10-12

Choctaw CrossFit

Choctaw CrossFit

Reminder: All evening classes, 5pm & after, will be cancelled at the Durant location. Instead, catch an early class and join us to listen to Greg Glassman (CrossFit Founder & Chairman) speak in the Deer Room at the Casino. Doors at 4:30p. Event at 5p.
10/12/17
Warm-up
Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
Toe Walk
Heel Walk
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance
Mobility
Childs Pose – 1 Minute
With arms together and straight out front, 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.

Front Rack Stretch – 1 Minute
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Ankle Stretch – :30 Seconds Each Side
Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.
Rehearsal
8 Shoulder Retractions
6 Controlled Swings
4 Pull-ups
100 Meter Run
3 C2B Pull-ups
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 15:
200 Meter Run
8 C2B Pull-ups

2017-10-11

Choctaw CrossFit

Choctaw CrossFit

CrossFit Founder Greg Glassman will be speaking at the Durant Casino Resort on 10/12/17 in the Cedar Room. Doors at 4:30p. Event starts at 5p. Seating is limited so come early.
10/11/17

2017-10-10

Choctaw CrossFit

Choctaw CrossFit

CrossFit Founder Greg Glassman will be speaking at the Durant Casino Resort on 10/12/17 in the Cedar Room. Doors at 4:30p. Event starts at 5p. Seating is limited so come early.
101017
Group Warm-Up
:30 Seconds
Easy Row
Active Spidermans

Medium Row
Push-up to Down Dog

Faster Row
Air Squats

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
completed with empty barbell
Deadlift (15:00 to a heavy set of 5)
Rehearsal
Practice Round
Each Athlete
5 Deadlifts
10 Sit-ups
8 Calorie Row

Next partner may start after athlete in front clears the barbell.
Metcon (Calories)
In Teams of 3:
On the Minute x 12 (4 Rounds)
10 Deadlifts (225/155)
20 AbMat Sit-Ups
Max Calorie Row

Score = max calorie row for team.

**Scale deadlifts to a weight athletes could complete 20+ repetitions unbroken when fresh.**

Athletes will each start at a different station, rotating on the minute. For example, athlete 1 will begin on the barbell, athlete 2 will begin on the abmat, and athlete 3 will begin on the bike. At the top of each minute, they will rotate movements.

Teams will leave monitor on throughout workout. The total calories at the end of the 12:00 will be the team's score.

2017-10-09

Choctaw CrossFit

Choctaw CrossFit

CrossFit Founder Greg Glassman will be speaking at the Durant Casino Resort on 10/12/17 in the Cedar Room. Doors at 4:30p. Event starts at 5p. Seating is limited so come early.
Fight Gone Bad
Group Warm-Up
:30 Seconds
Slow Row
Air Squats

Medium Row
Push-up to Down Dog

Fast Row
Active Spidermans

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
completed with empty barbell
Rehearsal
5 Reps Each
Wall Balls
Sumo Deadlift High Pull
Box Jumps
Push Press
Calorie Row
Mobility
Childs Pose on Box – 1:00
With arms together and straight out front on a box, 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.

Pigeon Pose on Box – :30 Seconds Each Side
Bring one leg in front of body with the other straight behind. The goal is to have the shin straight across with hips and shoulder squared forward. Lean forward over the front leg to dive deeper into stretch.
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
Women - 55# & 14#

2017-10-08

Choctaw CrossFit

Choctaw CrossFit

CrossFit Founder Greg Glassman will be speaking at the Durant Casino Resort on 10/12/17 in the Cedar Room. Doors at 4:30p. Event starts at 5p. Seating is limited so come early.
100817
Romanian Deadlift (4 sets x 8 reps; across)
Metcon (No Measure)
4 Giant Sets, not for time:
15 Abmat Sit-Ups
20 Hip Extensions
25 Flutter Kicks
30 Banded Good Mornings

2017-10-07

Choctaw CrossFit

Choctaw CrossFit

CrossFit Founder Greg Glassman will be speaking at the Durant Casino Resort on 10/12/17 in the Cedar Room. Doors at 4:30p. Event starts at 5p. Seating is limited so come early.
100717
Metcon (Time)
For Time:
800 Meter Run
6 Rounds “The Chief” (135/95)
400 Meter Run
4 Rounds “The Chief” (135/95)
200 Meter Run
2 Rounds “The Chief” (135/95)

Masters - 95/65

1 Round of “The Chief” is 3 Power Cleans, 6 Push-ups, 9 Air Squats. Weight on the barbell should be something that athletes can go unbroken every single round. Want to be able to cycle this barbell rather than getting stuck on it. Doing so turns this into a metabolic workout instead of a strength workout, which is the stimulus we are looking for. If unable to run, complete one of the following:

Equal Distance on the Rower
80/60 – 40/30 – 20/15 Calorie Schwinn Bike

2017-10-06

Choctaw CrossFit

Choctaw CrossFit

CrossFit Founder Greg Glassman will be speaking at the Durant Casino Resort on 10/12/17 in the Cedar Room. Doors at 4:30p. Event starts at 5p. Seating is limited so come early.
100617
Group Warm-Up
Partner Rowling
1000 meters for time split between two partners. 5 rounds each on the rower, looking to land exactly on 100 meter intervals until the screen says 1000 meters. There will be a penalty for the partner who gets off the rower for every meter they are under or over the 100 meter interval. For example, if they land at 97 or 103, penalty is 3 burpees. Partner getting on the rower must wait until their partner completing the penalty is finished before they begin rowing. They can sit ready on the erg as they wait.

followed by…

45 Seconds
Partners Alternating Movements
Easy Bike
Active Spidermans

30 Seconds
Medium Bike
Active Samson

15 Seconds
Faster Bike
Push-ups to Down Dog
Mobility
Childs Pose – 1 Minute
With arms together and straight out front, 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.
Rehearsal
Partner 1
5 Calorie Bike
4 Calorie Row
3 Pull-ups

then

Partner 2
5 Calorie Bike
4 Calorie Row
3 Pull-ups
Metcon (AMRAP - Rounds and Reps)
In teams of 2, AMRAP 20:00
15 Calorie Schwinn Bike
12 Calorie Row
9 Pull-ups

Partners complete full rounds before switching
Each round is intended to be performed at full effort. When rowing and biking for calories, there is an exponential return based on this effort. The harder you go, the faster you are done. With the goal of completing the pull-ups unbroken, athletes can use that last few calories on the rower to recover before transitioning to the pull-up bar. While one partner is working, it is an opportunity for the other partner to focus on recovering for the next effort. One partner may be on the bike waiting for the other partner to finish the 9th pull-up.

2017-10-05

Choctaw CrossFit

Choctaw CrossFit

CrossFit Founder Greg Glassman will be speaking at the Durant Casino Resort on 10/12/17 in the Cedar Room. Doors at 4:30p. Event starts at 5p. Seating is limited so come early.
100517
Group Warm-Up
Line Drills:
Run 200 Meters
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Inch Worm
Toe Walk
Heel Walk
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
completed with empty barbell
Mobility
Front Rack Stretch – 1 Minute
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Ankle Stretch – :30 Seconds Each Side
Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

Pigeon Pose – 1 Minute Each Side
From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.
Back Squat (In 15:00: 3 sets x 5 reps; building to a heavy 5)
Perform at least 2 warm-up sets before getting to your first working set of 5.
Rehearsal
1 Round
100 Meter Run
8 Thrusters
Metcon (Time)
2 Rounds:
400 Meter Run
30 Thrusters (65/45)
We are looking for a weight on the thrusters that athletes could complete 30+ repetitions unbroken when fresh. The goal is to complete each set with one break maximum. unable to run, complete one of the following:
500 Meter Row
40/28 Calorie Schwinn Bike

2017-10-04

Choctaw CrossFit

Choctaw CrossFit

CrossFit Founder Greg Glassman will be speaking at the Durant Casino Resort on 10/12/17 in the Cedar Room. Doors at 4:30p. Event starts at 5p. Seating is limited so come early.
100417
Group Warm-Up
30 Seconds Each:
Active Samson
Inch Worms
Active Spidermans
Down Dog with Foot Pedals
Air Squats
Knuckle Drags
Active Dive-bombers
Straight Leg Sit-ups

“Dumbbell Warmup”
(completed with light dumbbells)
5 Stiff-Legged Deadlifts
5 Front Squats
5 Strict Presses
5 Reverse Lunges (each leg)
5 Strict Presses
5 Front Squats
5 Stiff-Legged Deadlifts
Mobility
Chest Stretch – :30 Seconds Each Side
Athletes will lay on their chest with arms out in a “T”. Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Hold for one minute on this side, focusing on breathing, before switching.

Childs Pose – 1 Minute
With arms together and straight out front, 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.
Rehearsal
1 Round
5 Toes to Bar
5 Dumbbell Reverse Lunges
5 Dumbbell Clean and Jerks
Metcon (AMRAP - Rounds and Reps)
AMRAP 15:
15 Toes to Bar
12 Dumbbell Reverse Lunges (50/35)
9 Dumbbell Clean and Jerks (50/35)

Looking to choose a weight on the dumbbells that athletes could complete 20+ repetitions when completely fresh. In the dumbbell reverse lunge, the dumbbells will be in each hand with arms long next to the body. 6 repetitions will be completed on each side. If not equipped with dumbbells, substitute a (115/80) barbell.
Grip management definitely plays a factor in today’s workout. Two movements that allow for seamless breaks and will likely require them are the toes to bar and the clean and jerks. Breaking both of these up into 2-3 sets from the beginning will help athletes hold a similar rep scheme throughout the workout. Around the 8-10 minute mark is when all the repetitions begin to add up. Breaking early will help prevent burnout around the halfway point.

2017-10-03

Choctaw CrossFit

Choctaw CrossFit

CrossFit Founder Greg Glassman will be speaking at the Durant Casino Resort on 10/12/17 in the Cedar Room. Doors at 4:30p. Event starts at 5p. Seating is limited so come early.
100317
Group Warm-Up
Line Drills:
Run 200 Meters
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Inch Worms
Toe Walk
Heel Walk
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance
Movement Prep
:15 Seconds Easy Bike
:15 Seconds Single Unders
:15 Seconds Medium Bike
:15 Seconds Double Taps
:15 Seconds Hard Bike
:15 Seconds Double Under Practice

*Practicing timing of the double under. With a straight jump in the air, athletes will double tap low on the thigh to simulate a double under without the rope.
Rehearsal
1 Round
5 Calorie Bike
15 Double Unders
50 Meter Medball Run
Metcon (Time)
For time:
80/60 Calorie Schwinn Bike
100 Double Unders
800m MedBall Run (20/14)
100 Double Unders
80/60 Calorie Schwinn Bike

*If you are unable to bike , complete one of the following:
800 Meter Run
60/42 Calorie Row
The pace on the bike and the medball run will be determined by efficiency and confidence on the jump rope. The goal is to bike and run at a pace where athletes can immediately transition to the rope for large sets. Breaking this up into 1-3 sets depending on how comfortable athletes are with the movement. On the final bike, taking the first few calories to recover before holding an aggressive pace to the finish.

2017-10-02

Choctaw CrossFit

Choctaw CrossFit

100217
Group Warm-Up
:30 Seconds
Slow Row
Active Samson

Medium Row
Active Spidermans

Faster Row
Push-up to Down Dog

10 Repetitions
Air Squats
Medicine Ball Deadlifts
Medicine Ball Squats
Barbell Warm-up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
completed with empty barbell
Mobility
Front Rack Stretch – 1 Minute
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Wrist Stretch – 1 Minute
From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. After 30 seconds, reverse hands by facing fingertips away from the body and repeat active stretching for final 30 seconds.

Pigeon Pose – 1 Minute Each Side
From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.
Rehearsal
1 Round
6 Hang Power Cleans
6 Wall Balls
6 Calorie Row
Metcon (Time)
3 Rounds:
30 Hang Power Cleans
30 Wall Balls (20/14)
30/21 Calorie Row

Rx - 115/80
Masters - 95/65

Looking to choose a weight on the barbell that athletes could complete 25+ repetitions unbroken when completely fresh.
While it is tempting to open up with large or unbroken sets, consistency will help athletes get their best possible score today. Opening with a set of 20+ is impressive, but unlikely able to be maintained. This workout is not won is the first round, rather a collective effort of each round. On the hang power cleans and the wall balls, sets of 2×15, 3×10, or even 6×5 will be best depending on the athlete. A pace that is slightly slower than athletes 2k pace will help them seamlessly transition back to the barbell.

2017-10-01

Choctaw CrossFit

Choctaw CrossFit

100117
Metcon (Calories)
3 Rounds of:
AMRAP 4: Bike for Calories
On the 0:00 – 15 Abmat Sit-Ups
On the 1:00 – 12 Abmat Sit-Ups
On the 2:00 – 9 Abmat Sit-Ups
On the 3:00 – 6 Abmat Sit-ups

Rest 2:00 between rounds

Starting the workout and each minute with abmat sit-ups before getting on the bike for as many calories as possible. If unable to bike, complete the workout on a rower. Score at the end is total calories. Resting two minutes after each round.

2017-09-30

Choctaw CrossFit

Choctaw CrossFit

093017

2017-09-29

Choctaw CrossFit

Choctaw CrossFit

092917
Group Warm-Up
Today’s group warmup is a great opportunity to have some fun and evaluate the group and individuals on the rower. Partner up athletes on an erg and have them complete 5 rounds each of “Rowling”. Goal here is to land exactly on 100 Meters without going over or under. If an athlete lands on 97 or 103 meters, their score is 3. If someone gets a “strike” by landing exactly on 100, they get to choose the groups penalty, typically a simple bodyweight movement (air squats, burpees, push-ups, etc.)
Barbell Warm-up
Barbell Warmup + Active Stretching:
5 Good Morning
5 Back Squats
5 Elbow Rotations
:30 Second Active Spidermans

5 Strict Press
5 Stiff Legged Deadlifts
5 Front Squats
:30 Seconds Push-up to Down Dog
Mobility
Pigeon Pose on Box – :30 Seconds Each Side
Bring one leg in front of body with the other straight behind. The goal is to have the shin straight across with hips and shoulder squared forward. Lean forward over the front leg to dive deeper into stretch.

Ankle Stretch on Box – :30 Seconds Each Side
Step one foot forward onto a box. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.
Rehearsal
1 Round
Performed with lighter weight
100 Meter Row
5 Deadlifts
5 Box Jumps

Build to workout weight

1 Round
Performed with workout weight
100 Meter Row
5 Deadlifts
5 Box Jumps
Metcon (Time)
3 Rounds:
500 Meter Row
12 Deadlifts (245/165)
15 Box Jumps (30/24)

Getting after a big and tall version of the CrossFit benchmark workout “Christine” today. Looking for a weight on the deadlifts that athletes could cycle for 20+ repetitions when completely fresh. If unable to row, complete one of the following:

400 Meter Run
40/28 Calorie Schwinn
Pace on the Deadlifts and Box Jumps take priority over the pace on the rower today. No matter how fast they are on the rower, athletes are always moving forward. Finding a breakup strategy (if there is one) and a steady pace on the higher box will lead to consistency across all rounds. Finding the pace athletes envision themselves holding on round two of the workout from the onset will ensure that they do not slow down because they came out too aggressively. This will also allow them to find that needed push on the last round of the workout when they no there is nothing to follow.

2017-09-28

Choctaw CrossFit

Choctaw CrossFit

Team Nate
Group Warm-Up
Line Drills:
200 Meter Run
Quad Stretch
Knee to Chest
Straight Leg Kicks
Cradle Stretch
Side Lunge
Walking Samson
Inch Worms
Walking Spiderman
Bear Crawl
Side Shuffle
Straight Leg Bear Crawl
Mobility
Chest Stretch – :30 Seconds Each Side
Athletes will lay on their chest with arms out in a “T”. Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Hold for one minute on this side, focusing on breathing, before switching.

Childs Pose – 1 Minute
With arms together and straight out front, 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.
Rehearsal
Partner 1
1 Muscle Up or 2 Strict Pull-ups
2 Handstand Push-ups or 4 Push-ups
4 Kettlebell Swings

then

Partner 2
1 Muscle Up or 2 Strict Pull-ups
2 Handstand Push-ups or 4 Push-ups
4 Kettlebell Swings
Metcon (AMRAP - Rounds and Reps)
Teams of 2
AMRAP in 20:00
2 Bar Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70/53)

Athletes will complete a full round before switching

Athletes will team up, switching off after completing full rounds. Kettlebell weight should be something that could be completed for 20+ repetitions when fresh. For those will no goals of competing in the sport of CrossFit, we have provided a couple options below that will help them hit the appropriate stimulus for today’s workout. Switching off after full rounds so that those performing different movements are still able to partner up.

Score = total rounds & reps of team.

Option A:
4 Strict Pull-ups
8 Push-ups
12 Kettlebell Swings (70/53)

Option B:
4 Strict Pull-ups
8 Push-ups
12 Kettlebell Swings (53/35)
Switching back and forth with a partner makes for a different approach than traditional “Nate”. Athletes can think less about breaking up these repetitions and more about getting through the round unbroken if possible. The kettlebell swings will always be there, but focusing on efficiency in both of the gymnastic movements will make the later sets much more manageable.

2017-09-27

Choctaw CrossFit

Choctaw CrossFit

092717
Group Warm-Up
1 Minute
Easy Row
Active Spidermans

:45 Seconds
Medium Row
Active Samson

:30 Seconds
Fast Row
Push-up to Down Dog
Barbell Warm-up
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
completed with empty barbell
Mobility
Childs Pose – 1 Minute
With arms together and straight out front, 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.

Front Rack Stretch – 1 Minute
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Wrist Stretch – 1 Minute
From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. After 30 seconds, reverse hands by facing fingertips away from the body and repeat active stretching for final 30 seconds.
Rehearsal
Practice Round
4 Calorie Row
2 Barbell Facing Burpees
4 Push Press
Weightlifting
Push Press (5-4-3-2-1)
Athletes can build in weight across the five sets. The goal is to find something “heavy” at each repetition number. Want them to challenge themselves, but still prioritize efficient movement.
Metcon
Metcon (AMRAP - Reps)
Every 3:00 x 4 Rounds
15/12 Calorie Row
10 Barbell Facing Burpees
Max Push Press
**No rest between rounds**

Rx - 115/80
Masters - 95/65

Score = total Push Presses
We will be working within three minute windows during today's WOD. Athletes will complete their calories on the rower, and barbell facing burpees. With whatever time they have remaining in the three minute window, they will complete as many push presses as possible. When the clock hits 3:00, 6:00, and 9:00, athletes will immediately transition back to their rowers. There is no rest following the max push press. Looking for a weight here that athletes could complete 15+ repetitions unbroken when completely fresh. Score at the end of the workout is total push presses completed. If unable to row, complete one of the following:

200 Meter Run
20/14 Calorie Schwinn
14/10 Calorie Assault Bike

2017-09-26

Choctaw CrossFit

Choctaw CrossFit

092617
Warm-up
Run 200 Meters
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
Toe Walk
Heel Walk
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance
Barbell Warm-up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
completed with empty barbell
Mobility
Front Rack Stretch – 1:00
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Couch Stretch – 1:00 Each Leg
Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.
Rehearsal
1 Round
Performed with lighter weight
100 Meter Run
15 Double Unders or 15 Single Unders
5 Hang Squat Cleans

Build to workout weight

1 Round
Performed with workout weight
100 Meter Run
15 Double Unders or 15 Single Unders
5 Hang Squat Cleans
Metcon (Time)
5 Rounds:
200 Meter Run
30 Double Unders
9 Hang Squat Cleans

Rx - 115/80
Masters - 85/55

In today’s workouts, looking to choose a weight on the barbell that athletes could perform 15+ repetitions unbroken when fresh. If unable to run, complete one of the following:

200 Meter Row
20/14 Calories Schwinn
Focus today is pushing the movements that occur inside the gym. Looking to complete all the barbell reps in no more than two sets. This can be accomplished by using the runs as a slight recovery. No matter how slow the run is, athletes are always moving forward. Breaking the double unders or the hang squat cleans puts the workout at a complete standstill. Going a touch slower on the runs to hold on inside gets everyone their best score for the day.

2017-09-25

Choctaw CrossFit

Choctaw CrossFit

092517
Metcon (AMRAP - Rounds and Reps)
Teams of 3:
AMRAP 25:00
150/100 Calorie Bike
100 Power Cleans
150/100 Calorie Bike
80 Push Jerks
150/100 Calorie Bike
60 Front Squats
150/100 Calorie Bike
40 Clusters

Rx - 135/95
Scaled - 115/80
Masters - 95/65

2017-09-24

Choctaw CrossFit

Choctaw CrossFit

092417
Metcon (Time)
5 Rounds:
30/21 Calorie Bike
200m Med Ball Run 20/14

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