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Workout of the Day

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Workout of the Day 8/17/17

Natural Grocers on 71st between Mingo & Memorial is having a one-day 50% off Anniversary Celebration on select items Thursday, August 17th! CrossFit 51 will have a table setup from 11:00am to 1:00pm, so stop by and see us! Also, you can enter to win some awesome giveaways & prizes at Natural Grocers!


51 Announcements
>Drillers Game
// Fri. Aug. 18 @ 7:00pm// $5 Lawn Seats (Fireworks Night)
>Nutrition Seminar with Dr. Westemeir from Dynamic Health// Sat. Aug. 26 from 9:00am-10:00am// $15 per person
>Midwest Fall Classic // Sat. Sept. 9 // Midwest Competitors:: Click here to register// Midwest Volunteers:: Click here to register// Deadline to Sign up for Volunteers & Competitors: Sat. Aug. 19

Gymnastic Conditioning
(10 min cap)

3rds
10 Ring Pullups (Ring Rows)

Barbell Strength
(15 min cap)

Tempo Back Squats
4rds
5 Back Squats with 4 seconds descent AHAP.
*Perform a 4 second negative down on each back squat and drive up out from the bottom hard and fast, while maintaining control and positioning.

Workout of the Day
AMRAP in 10 mins
9 Toes to Bar (Knees to Elbows)
1 Muscle-up (Bar/Rings) (3 Chest to Bar Pull-ups) (6 Pull-ups)
20 Double Unders (Singles x5)

*Post scores to BTWB.

“There are no excuses, just choices.”
-Unknown

Workout of the Day 8/16/17

Farewell to Coach Josh! Your 51 Family will miss you terribly as you go back to OU this fall! We wish you all the best this semester!


51 Announcements
>Drillers Game
// Fri. Aug. 18 @ 7:00pm// $5 Lawn Seats (Fireworks Night)
>Nutrition Seminar with Dr. Westemeir from Dynamic Health// Sat. Aug. 26 from 9:00am-10:00am// $15 per person
>Midwest Fall Classic // Sat. Sept. 9 // Midwest Competitors:: Click here to register// Midwest Volunteers:: Click here to register// Deadline to Sign up for Volunteers & Competitors: Sat. Aug. 19

Barbell Conditioning
AMRAP in 6 Minutes
1 Power Snatch + 1 Overhead Squat
@ 80% 1RM Power Snatch

Gymnastic Conditioning
(10 Min Cap)
15 Strict Handstand Pushups
Rest 45 seconds
12 Strict Handstand Pushups
Rest 30 seconds
9 Strict Handstand Pushups
Rest 15 seconds
6 Strict Handstand Pushups
*If you’re working on strict handstand pushups, perform 4 count tempo negative handstand pushups following 5-4-3-2-1 rep scheme.

Workout of the Day
Every Minute On the Minute for 10 Minutes
Odd: Max Wallballs @ 20#/14# (14#/10#)
Even: 5 Deadlifts @ 275#/195# (225#/155#)

*Post scores to BTWB.

“The magic is in the movement, the art is in the programming, the science is in the explanation, & the fun is in the community.”
-Greg Glassman

Workout of the Day 8/15/17


51 Announcements
>Drillers Game
// Fri. Aug. 18 @ 7:00pm// $5 Lawn Seats (Fireworks Night)
>Nutrition Seminar with Dr. Westemeir from Dynamic Health// Sat. Aug. 26 from 9:00am-10:00am// $15 per person
>Midwest Fall Classic // Sat. Sept. 9 // Midwest Competitors:: Click here to register// Midwest Volunteers:: Click here to register// Deadline to Sign up for Volunteers & Competitors: Sat. Aug. 19

Gymnastic Conditioning
6 min cap
3rds
15 Chest to Bar Pullups (Pullups)
Rest 30 seconds between rounds

Barbell Conditioning
Every Minute On the Minute for 6 Minutes
1 Power Clean + 2 Front Squats
@ 75% 1RM of Power Clean

Workout of the Day
For Time (10 min cap)
5rds

10 Power Cleans @ 155#/105# (135#/95#)
10 Box Jump Overs @ 24″/20″ (20″)

*Post scores to BTWB.

“Never stop doing your best just because someone doesn’t give you credit.”
 -Unknown

 

Workout of the Day 8/14/17 “Team WOD”


Congrats to Jake & Cara on your engagement! Your CrossFit 51 Family is so excited for this next phase of your lives!

51 Announcements
>Drillers Game
// Fri. Aug. 18 @ 7:00pm// $5 Lawn Seats (Fireworks Night)
>Nutrition Seminar with Dr. Westemeir from Dynamic Health// Sat. Aug. 26 from 9:00am-10:00am// $15 per person
>Midwest Fall Classic // Sat. Sept. 9 // Midwest Competitors:: Click here to register// Midwest Volunteers:: Click here to register// Deadline to Sign up: Sat. Aug. 19

Workout of the Day
“Team WOD”
In a Team of 3
Every 6 Minutes for 30 Minutes (5rds)
50 Synchronized Burpees Facing Bar (30 Synchronized Burpees Facing Bar Every Round)
Max Wallballs @ 20#/14# (14#/10#)

45 Synchronized Burpees Facing Bar
Max Hang Snatches @ 95#/65# (75#/45#)

40 Synchronized Burpees Facing Bar
Max Toes to Bar (Knees to Elbows)

35 Synchronized Burpees Facing Bar
Max Overhead Squats

30 Synchronized Burpees Facing Bar
Max Handstand Pushups (Wall Climbs)

*Each round will begin with partner synchronized burpees facing bar, then right into a max rep movement working with a new movement each round.

**Post scores to BTWB.

“You cannot reach your full potential if you train, practice, and live within your comfort zone.”
 -Ben Bergeron

Workout of the Day 8/12/17

Saturday Open Gym 10:00am- 1:00pm

51 Announcements
>Drillers Game
// Fri. Aug. 18 @ 7:00pm// $5 Lawn Seats (Fireworks Night)
>Nutrition Seminar with Dr. Westemeir from Dynamic Health// Sat. Aug. 26 from 9:00am-10:00am// $15 per person
>Midwest Fall Classic // Sat. Sept. 9 // Midwest Competitors:: Click here to register// Midwest Volunteers:: Click here to register// Deadline to Sign up: Sat. Aug. 19

Workout of the Day 8/11/17


A HUGE thank you to Balanced Bodies for all the amazing giveaways & chair massages on Member Appreciation Day! Remember ALL CrossFit 51 members receive 20% off Balanced Bodies massages!


Announcements

>51 Member Appreciation Day Winners
Balanced Bodies One Hour Massage: Allison Howk
Balanced Bodies One Hour Massage: Chris Campbell
Balanced Bodies One Free Month of Yoga: Jose Medina
Advocare Package of Spark & Rehydrate: Jason Bond
One Hour of Personal Training: Austyn Schmidt
Congrats to all our Winners! You may claim your prize at the 51 front desk!
>Nutrition Seminar
with Dr. Westemeir from Dynamic Health// Sat. Aug. 26 from 9:00am-10:00am// $15 per person

>Drillers Game// Fri. Aug. 18 @ 7:00pm// $5 Lawn Seats (Fireworks Night)
>Midwest Fall Classic // Sat. Sept. 9 // Midwest Competitors:: Click here to register// Midwest Volunteers:: Click here to register// Deadline: Sat. Aug. 19

Core Conditioning
For Time (10 min cap)
3rds
30 Abmat Situps
30 Hollow Rocks

Workout of the Day
For Time (15 min cap)
150 Double Unders (Singles x5)
Then,
10rds
“Cindy”
5 Pull-ups (Jumping Pull-ups)
10 Push-ups
15 Air Squats
Then,
150 Double Unders

*Post scores to BTWB.

“It’s never too early, too dark, or too cold to work on your goals.”
             ~Unknown

Workout of the Day 8/10/17


Announcements

>51 Member Appreciation Day // Today // All Day Event
Balanced Bodies will be at 51 during your class time to give 5 min chair massages! Make sure to sign up at the box when you arrive to class! Also, we will have Balanced Bodies & Advocare giveaways, plus a chance to win a 1-Hour Personal Training Session!
>Nutrition Seminar
with Dr. Westemeir from Dynamic Health// Sat. Aug. 26 from 9:00am-10:00am// $15 per person

>Drillers Game// Fri. Aug. 18 @ 7:00pm// $5 Lawn Seats (Fireworks Night)
>Midwest Fall Classic // Sat. Sept. 9 // Midwest Competitors:: Click here to register// Midwest Volunteers:: Click here to register// Deadline: Sat. Aug. 19

 

Conditioning
For Time (10 min cap)
1-2-3-4-5-6-7-8-9-10
Wallballs @ 20#/14# (14#/10#)
Alternating Dumbbell Snatch (Or Kettlebell) @ 50#/ 35# (40#/ 25#)

Workout of the Day 
For Time (15 min cap)
30 Hang Cleans @ 135#/95# (115#/75#)
10 Toes To Bar (Knees to Elbows)
20 Hang Cleans @ 185#/125# (135#/95#)
20 Toes to Bar
10 Hang Cleans @ 205#/135# (155#/105#)
30 Toes to Bar

*Post scores to BTWB.

“Life moves pretty fast.  If you don’t stop and look around once in awhile, you could miss it.”
-Ferris Bueller

Workout of the Day 8/9/17

Announcements
>51 Member Appreciation Day // Thurs. Aug. 10 // All Day Event
We will be giving away a Kill Cliff at the end of each class! Also, we will have Balanced Bodies & Advocare giveaways, plus a chance to win a 1-Hour Personal Training Session!
>Nutrition Seminar
with Dr. Westemeir from Dynamic Health// Sat. Aug. 26 from 9:00am-10:00am// $15 per person

>Drillers Game// Fri. Aug. 18 @ 7:00pm// $5 Lawn Seats (Fireworks Night)
>Midwest Fall Classic // Sat. Sept. 9 // Midwest Competitors:: Click here to register// Midwest Volunteers:: Click here to register// Deadline: Sat. Aug. 19

Gymnastic Conditioning
For Time (12 min cap)
18 Handstand Pushups (8 Wall Climbs)
Rest 1:00
15 Handstand Pushups (7 Wall Climbs)
Rest :45
12 Handstand Pushups (6 Wall Climbs)
Rest :30
9 Handstand Pushups (5 Wall Climbs)
*Handstands do not have to be unbroken.

Workout of the Day
Every 5 Minutes for 15 Minutes (3rds)

5-4-3-2-1
Power Snatches @ 135#/95# (115#/75#)
Burpees Facing Bar
*Note time completion for each round.

**Post scores to BTWB.

“You are confined only by the walls you build yourself.”
-Unknown

Workout of the Day 8/8/17

Congrats to Mat Fraser for winning the 2017 CrossFit Games! Amazing dedication & hard work was put forth with his back-to-back wins in 2016 & 2017!

Announcements
>51 Member Appreciation Day // Thurs. Aug. 10 // All Day Event
Thursday we will have Balanced Bodies & Advocare giveaways, plus a chance to win a 1-Hour Personal Training Session!
>Nutrition Seminar
with Dr. Westemeir from Dynamic Health// Sat. Aug. 26 from 9:00am-10:00am// $15 per person

>Drillers Game// Fri. Aug. 18 @ 7:00pm// $5 Lawn Seats (Fireworks Night)
>Midwest Fall Classic // Sat. Sept. 9 // Midwest Competitors:: Click here to register// Midwest Volunteers:: Click here to register

 

Workout of the Day
Every Minute On the Minute for 10 Minutes
10 Pushups + 10 Burpees (10 Pushups + 5 Burpees)
*Wod courtesy of Jason Khalipa’s EMOM of the day.

Strength
3rds
10 Tempo Front Squats @ 40% 1RM
4 seconds Down
1 second Pause at the Bottom
4 seconds Up
1 second Pause at the Top
*Perform all 3rds of tempo front squats with 40% of your 1RM front squat.  Be mindful as the reps get closer to 10 and you tire, do not speed up your seconds of counting.

**Post scores to BTWB.

“To be a champion, I think you have to see the big picture. It’s not about winning and losing; it’s about every day hard work and about thriving on a challenge.” 
-Summer Sanders

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