CrossFit – Sat, Oct 1

CrossFit Bartlesville – CrossFit

WOD

WOD: Metcon (AMRAP – Reps)

9 Clock /

100 Box Step Ups, 20″

AMRAP Deadlifts in time remaining, 135/95

-rest 2

9 Clock /

100 step back-step up Burpees

AMRAP Power Cleans in time remaining, 115/80

-rest 2

9 Clock /

500 Single-unders

AMRAP Front Squats in time remaining, 95/65

-rest 2

9 Clock /

100 Cal Row

AMRAP Shoulder to OH in time remaining, 75/55

SEPT 30, 2022

CrossFit Bartlesville – CrossFit

View Public Whiteboard

Pre Stretch Primer

Row 10 cal

21 Squats

SKi 10 Cal

21 Sit ups

Bike 10 Cal

21 Push-ups

BARBELL

Rest

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP – Rounds and Reps)

AMRAP 30 / Partner | RX+ Solo

15 Squats

12 Sit ups | RX+ GHD or TxB

9/7 Push-ups | RX+ HSPU

7/5 Cals Bike

30 Single-unders | RX+ 30 Single + Double-under Combos

WOD

WOD: Metcon (AMRAP – Rounds)

EMOM x 30

1 Clean & Jerk, 155/105 | 135/95

5/3 Push-ups or Pull-ups | RX+ 2 HSPU or 1 Bar MU

SEPT 29, 2022

CrossFit Bartlesville – CrossFit

View Public Whiteboard

Pre Stretch Primer

10 Cals

15 KB Deadlift

5 Push-ups

20 Hollow Rocks

5 Push-ups

30 Jumping Jacks

BARBELL

Rest

BODY WEIGHT MOSTLY

()

BWM: Metcon (Time)

4 Rds / 20 cap

Run 400m

30  Sumo Deadlift High-pull, 45/35/25#

30 Hollow Rocks | RX+ V-ups

WOD

()

WOD: Metcon (AMRAP – Rounds and Reps)

AMRAP 15 /

1 Power Snatch + OHS, 95/65 | RX+ 135/95

2 Pull-ups | RX+ 2 MU’S

3 Box Jumps, 24/20/16″

4 Push-ups | RX+ 4 HSPU

5 WBS 20/14/10 | RX+ To ceiling, 20/14/10

6 Pull-ups | RX+ 6 C2B

7 Burpees | RX+ Strict Burpees

30 SIngle-unders | RX+ 30 DU’s

KIKR

()

KIKR: Metcon (Time)

100 Lunges | RX+ Jump Lunges