Never miss a Monday!
Contacts
- (918) 853-5602
- emily@crossfitblk.com
WOD Feed
Caramel
Jan
11
3 Sets
10 R/L Kettlebell Press
50′ HS Walk
8 Rounds
8 Burpees
2 Hang Power Cleans (185/135#)
Front Squat
5 Sets, 5 Reps @ 45%
1:00 Rest between sets
Morrison
Jan
10
U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, TX, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device.
He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.
He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.
50 - 40 - 30 - 20 - 10
Wall Ball Shots
Box Steps
Kettlebell Swings
Inclemet Weather
Jan
9
NO FRIDAY 5AM!
Stay up to date with any additional schedule changes here and on social media.
Stay up to date with any additional schedule changes here and on social media.
Coffee Shop
Jan
9
0:00 - 10:00
500M Row
25 Burpees
25 V – Ups
10:00 - 15:00
AMRAP
10 RDL
1 Wall Climb
15:00 - Finish
50 Strict Press (45/35#)
Once
Jan
8
3 Sets
10 IYT’s
15 V – Ups
10 Strict Pull – Ups
8 Minute AMRAP
30 Double Unders
10 Alternating DB Snatch
8 Toes to Bar
Front Squat
5 Sets, 5 Reps @ 65%
