03/08/2016

Announcements

The OPEN starts Thursday, February 25th! There will be OPEN GYM on Thursdays from 5:00-6:45pm and then we will watch the announcement at 7:00pm and perform the workout together immediately after. This will run every Thursday from Feb 25th through March 24th. Come to participate or watch!

Chickasha CrossFit – Fitness

Warm-up

3 rounds:

1 Minute Hollow hold

15 Kettlebell Swing

10 Air Squat @3211

Strength

Every two minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 5 reps @ 45-55%

*Set 2 – 5 reps @ 55-65%

*Set 3 – 3 reps @ 65-75%

*Set 4 – 2 reps @ 75-85%

*Set 5 – 2 reps @ 80-90%

Every two minutes, for 4 minutes (2 sets):

Back Squat x 4-5 reps @ 80-85%

Back Squat

WOD

CHICKASHACF BM1 (AMRAP – Rounds and Reps)

AMRAP – 5 minutes:

Bar Facing Burpees x 3 reps

Bent Over Rows x 5 reps @ 95/63

Thrusters x 7 reps @95/63

Rest two minutes and then repeat.

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