Let's Get a WOD In

Workout of the Day

See Below

Workout of the Day 6/24/17

Saturday Schedule
>Barbell Club// Sat. June 24 from 9:00am-10:00am// Focus: Snatches
>Open Gym// 10:00am- 1:00pm

51 Announcements
>Relay for Life at CrossFit 51// Sat. July 1 at 10:00am
For every $1 you donate, it will go towards a burpee for a 51 coach of your choice for the American Cancer Society! Click here to donate to our team!
>Poker Run// July 15 // CrossFit 51 will be the final stop
>Midwest Fall Classic// Sat. Sept. 9 // Registration Date July 1 on Breeze Scoring

Workout of the Day 6/23/17


>Steaks & Weights// Guys Only Event// Fri. June 23 from 6:00-7:00pm// Bring your own steak & we will provide the grill plus sides// Click here to sign up
>Barbell Club// Sat. June 24 from 9:00am-10:00am// Focus: Snatches

>Relay for Life at CrossFit 51// Sat. July 1 at 10:00am
For every $1 you donate, it will go towards a burpee for a 51 coach of your choice for the American Cancer Society! Click here to donate to our team!
>Poker Run// July 15 // CrossFit 51 will be the final stop
>Midwest Fall Classic// Sat. Sept. 9 // Registration Date July 1 on Breeze Scoring

Core Conditioning
5 mins
Medicine Ball Walkouts*
Max Reps
*Click on the link for a demo


Workout of the Day

For Time (15 min cap)
50-40-30-20-10
Deadlifts @ 135#/95# (115#/75#)
Box Jump Overs @ 24″/20″ (20″)

“Defeat is a state of mind; no one is every defeated until defeat has been accepted as a reality.”
-Bruce Lee

Workout of the Day 6/22/17


>Barbell Club// Sat. June 24 from 9:00am-10:00am// Focus: Snatches
>Steaks & Weights
// Guys Only Event// Fri. June 23 from 6:00-7:00pm// Bring your own steak & we will provide the grill plus sides// Click here to sign up

>Relay for Life at CrossFit 51// Sat. July 1 at 10:00am
For every $1 you donate, it will go towards a burpee for a 51 coach of your choice for the American Cancer Society! Click here to donate to our team!
>Poker Run// July 15 // CrossFit 51 will be the final stop
>Midwest Fall Classic// Sat. Sept. 9 // Registration Date July 1 on Breeze Scoring

Gymnastic Conditioning
For Time (10 min cap)
10-9-8-7-6-5-4-3-2-1
Handstand Pushups
*20 Double Unders after each set of handstand pushups

Barbell Conditioning
Every Minute On the Minute for 10 minutes
Odd: 1 Squat Snatch @ 85% 1RM
Even: 3 Clean and Jerk (use squat snatch weight)
*This is a squat clean plus a jerk.

Workout of the Day
AMRAP in 10 mins
5 Hang Cleans @ 185#/125# (135#/95#)
15 Abmats

*Post scores to BTWB.

“What you lack in talent can be made up with desire, hustle, and giving 110 percent all the time.”
-Don Zimmer

Workout of the Day 6/21/17


>Barbell Club//
Sat. June 24 from 9:00am-10:00am// Focus: Snatches
>Steaks & Weights
// Guys Only Event// Fri. June 23 from 6:00-7:00pm// Bring your own steak & we will provide the grill plus sides// Click here to sign up

>Relay for Life at CrossFit 51// Sat. July 1 at 10:00am
For every $1 you donate, it will go towards a burpee for a 51 coach of your choice for the American Cancer Society! Click here to donate to our team!
>Poker Run// July 15 // CrossFit 51 will be the final stop
>Midwest Fall Classic// Sat. Sept. 9 // Registration Date July 1 on Breeze Scoring

Core Conditioning
Not For Time (10 min cap)

10 Hollow Rocks
:50 Plank Hold
15 Hollow Rocks
:40 Plank Hold
20 Hollow Rocks
:30 Plank Hold
25 Hollow Rocks
:20 Plank Hold
30 Hollow Rocks
:10 Plank Hold
*Work on the quality of both movements rather than speed. Planks will  be performed on hands and feet.

Strength
(12 min)
4 rds
Front Squat/Back Squat Combo
2 Front Squats + 4 Back Squat @ 85% 1RM FS

Workout of the Day
(16 min wod including rest mins)

4rds
Every 30 seconds for 3 Mins
9 Air Squats
6 Hand Release Pushups
3 Chest to Bar Pull-ups (Pullups)
*1 min rest after each round of 3 mins.

*Post scores to BTWB.

“It is about what you do, not what you say.”
             ~ActiveLifeRx

Workout of the Day 6/20/17

>Steaks & Weights// Guys Only Event// Fri. June 23 from 6:00-7:00pm// Bring your own steak & we will provide the grill plus sides// Click here to sign up
>Relay for Life at CrossFit 51// Sat. July 1 at 10:00am
For every $1 you donate, it will go towards a burpee for a 51 coach of your choice for the American Cancer Society! Click here to donate to our team!
>Poker Run// July 15// CrossFit 51 will be the final stop
>Midwest Fall Classic// Sat. Sept. 9// Registration Date July 1 on Breeze Scoring

 

Gymnastic Conditioning
For Time (10 min cap)
500 ft. Farmer’s Carry (AHAP)
10 Toes to Bar (Knees to Elbow)
300 ft. Farmer’s Carry
20 Toes to Bar
100 ft. Farmer’s Carry
30 Toes to Bar
*100 ft. is the entire length of the matting from edge to edge.

Conditioning
For Time (7 min cap)

50 Alternating Dumbbell Squat Snatches @ 50#/ 35# (40#/ 25#)

Workout of the Day
For Time (15 min cap)
100 Double Under (Singles x5)
30 Snatches @ 95#/ 65# (75#/ 45#)
75 Double Unders
20 Snatches @ 135#/ 95# (115#/ 75#)
50 Double Unders
10 Snatches 155#/ 105# (135#/ 95#)

“Life will always move in the direction of your strongest thoughts.”
-Craig Groeschel

Workout of the Day 6/19/17 “Team WOD”


>Steaks & Weights
// Guys Only Event// Fri. June 23 from 6:00-7:00pm// Bring your own steak & we will provide the grill plus sides// Click here to sign up

>Relay for Life at CrossFit 51// Sat. July 1 at 10:00am
For every $1 you donate, it will go towards a burpee for a 51 coach of your choice for the American Cancer Society! Click here to donate to our team!
>Poker Run// July 15// CrossFit 51 will be the final stop
>Midwest Fall Classic// Sat. Sept. 9// Registration Date July 1 on Breeze Scoring

Workout of the Day
“Team WOD”
In a team of 3
AMRAP in 30 mins
300 Wallballs @ 20#/14# (14#/10#)
200 Burpees Facing Bar
100 Hang Cleans @ 185#/125# (135#/95#)
50 Bar Muscle-ups (Pullups)
1 team member will run 400m while the other 2 perform AMRAP, with only 1 person working at a time.

*Post scores to BTWB.

“There are no shortcuts to any place worth going.”
-Unknown

Workout of the Day 6/17/17


>Breakfast Fundraiser at Baja Jack’s in Owasso// Sat. June 17 from 9:00am-11:00am// Raising funds for AEDs for local boxes

Saturday Schedule
Open Gym from 10:00am to 1:00pm

51 Announcements
>Steaks & Weights
// Guys Only Event// Fri. June 23 from 6:00-7:00pm// Bring your own steak & we will provide the grill plus sides// Click here to register

>CrossFit 51 Kids Camp// Every Monday & Thursday at 7:30am OR 4:00pm// June & July Ages 5-12 // Monthly Rate $60 per child/ $30 per sibling
>Relay for Life at CrossFit 51// Sat. July 1 at 10:00am
For every $1 you donate, it will go towards a burpee for a 51 coach of your choice for the American Cancer Society! Click here to donate to our team!
>Midwest Fall Classic// Sat. Sept. 9// Registration Date July 1 on Breeze Scoring

Workout of the Day 6/16/17


>Breakfast Fundraiser at Baja Jack’s in Owasso//
Sat. June 17 from 9:00am-11:00am// Raising funds for AEDs for local boxes ***We will still have Open Gym from 10:00am-1:00pm

>Steaks & Weights
// Guys Only Event// Fri. June 23 from 6:00-7:00pm// Bring your own steak & we will provide the grill plus sides// Click here to register

>CrossFit 51 Kids Camp// Every Monday & Thursday at 7:30am OR 4:00pm// June & July Ages 5-12 // Monthly Rate $60 per child/ $30 per sibling
>Relay for Life at CrossFit 51// Sat. July 1 at 10:00am
For every $1 you donate, it will go towards a burpee for a 51 coach of your choice for the American Cancer Society! Click here to donate to our team!
>Midwest Fall Classic// Sat. Sept. 9// Registration Date July 1 on Breeze Scoring

Core Conditioning
For Time (10 min cap)
“Annie”
50-40-30-20-10
Double Unders (Singles x5)
Abmat Situps

Workout of the Day
“Dumbbell Nancy”
AMRAP in 20 mins
Run 400m (200m)
15 Single-Dumbbell Overhead Squat @ 50#/35# (40#/25#) 

*Post scores to BTWB.

“Your only limit is you.”
-Unknown

Workout of the Day 6/15/17


>Breakfast Fundraiser at Baja Jack’s in Owasso//
Sat. June 17 from 9:00am-11:00am// Raising funds for AEDs for local boxes ***We will still have Open Gym from 10:00am-1:00pm

>Steaks & Weights
// Guys Only Event// Fri. June 23 from 6:00-7:00pm// Bring your own steak & we will provide the grill plus sides// Click here to register

>CrossFit 51 Kids Camp// Every Monday & Thursday at 7:30am OR 4:00pm// June & July Ages 5-12 // Monthly Rate $60 per child/ $30 per sibling
>Relay for Life at CrossFit 51// Sat. July 1 at 10:00am
For every $1 you donate, it will go towards a burpee for a 51 coach of your choice for the American Cancer Society! Click here to donate to our team!
>Midwest Fall Classic// Sat. Sept. 9// Registration Date July 1 on Breeze Scoring

 

Gymnastic Conditioning
For Time (10 min cap)
6 rds
5 Strict Pullups (1 Pullup Negative)
5 Strict Handstand Pushups (1 Handstand Negative)
*Negatives should be as long as possible till reaching the bottom of that movement.

Barbell Conditioning
5 rds

3 Position Power Cleans (Floor + Hang below knees + Hang above knees)
@ 70% 1RM
*This will be 3 power cleans without setting the bar down. Refer to hyperlink for demo.

Workout of the Day
For Time (10 min cap)
30-20-10
Shoulder to Overhead @ 135#/95# (115#/85#)
Deadlifts

*Post scores to BTWB.

“Instead of considering what it costs, consider what it’s worth.”
-Active Life Rx

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