FEB 29, 2020

CrossFit Bartlesville – CrossFitWODWOD: Metcon (AMRAP – Reps)Tems of 2-3 WOD #1 / 1 works / AMRAP 12 21 WBS 15 HP Cleans , 135/95 9 Cals Bike -rest 2 WOD #2 / 1 Works / AMRAP 12 21 KBS 15 Front Squats, 115/80 9 Cals Row -rest 2 WOD #3 / 1 Works / AMRAP 12...

FEB 28, 2020

CrossFit Bartlesville – CrossFitACCESSORYSquat Therapy / 5 sets / 10 cap A) :20 second KB Squat Hold B) 5 Wall Squats C) 5 PVC Barbell Overhead SquatsBARBELLBAR: Overhead Squat (5-4-3-2-1-1-1)BODY WEIGHT MOSTLYBWM: Metcon (AMRAP – Reps)AMRAP / Partner / 1...

FEB 27, 2020

CrossFit Bartlesville – CrossFitACCESSORYMidline Strength / 5 Sets / 10 cap A) 5-10 GHD SIt ups B) 5-10 Toes 2 Post, Knee ups, Toes 2 Bar or Straight Leg T2BBARBELLBAR: Power Clean & Push Jerk + Hang Squat Clean + Split Jerk (EMOM x 10, work to a heavy...

FEB 26, 2020

CrossFit Bartlesville – CrossFitACCESSORYBounding Work / 5 Sets / 10 cap A) 5 Vertical Jumps, increase height each set B) :30 Jump Rope Work: singles, doubles, triplesBARBELLBAR: Back Squat (20 UB Reps @ 35% of 90% of your 1 RM)BODY WEIGHT MOSTLYBWM:...

FEB 25, 2020

CrossFit Bartlesville – CrossFitACCESSORYUpper Body Pulling / 5 Sets A) You choose: Peg board, rope climb, ring rows, pull-ups, muscle-ups B) DB Row, 5R / 5L , heavy as possibleBARBELLBAR: Back Squat (10×1 @ 90%)BODY WEIGHT MOSTLYBWM: Metcon (AMRAP...

FEB 24, 2020

CrossFit Bartlesville – CrossFitACCESSORYBalance / With a partner / 5 Sets / 10 cap A) 10 Pistols or Single-leg Sit & Stands B) 10 Handstand Hold AttemptsBODY WEIGHT MOSTLYBWM: Metcon (Time)For time / 20 cap Row 1000m 21 Burpees 18 Lunges 15 Pull-ups Bike...