Wednesday WOD 5/1/13

Warmup
3 Rounds
10 Good Mornings
10 Air Squats
10 Pushups
3 HSPUs

Set 1 (Deadlift OTM, Shoulder Press between every other set of DL. Last set of Shoulder Press @ 85% is ME reps)
10 x 2 Deadlift @ 55% 1RM + 20% Bands
2 x 5 Shoulder Press @ 55% 1RM
3 x 5+ Shoulder Press @ 65%, 75%, 85% (Last set at 85% ME reps)

Set 2 [25s rest between exercises]
4 x 12 2pd/1.5pd Kettlebell Swing
4 x ME Strict HSPU into Kipping
4 x 8 Overhead Squat @ 65% 1RM
4 x 10 Weighted Abmat Situp

Set 3
Partners (Tag Partner after every round, three 12 inch boxes and a 45# plate = 40 inch)
4 Rounds
3 Box Jumps (40”/32”)
6 Kettlebell Swings (2/1.5pd)
150m Sprint
2 Tire Flips

ocn crossfit-0956

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Tuesday WOD 4/30/13

Warmup
3 Rounds
10 Good Mornings or Reverse Hypers
10 Abmat Situps or 8 GHDs
20 Double Unders
5 Pullups

Set 1
“Helen”
3 Rounds
400m Run
21 KettleBell Swing (1.5/1pd)
12 Pull-ups

Set 2
Stretch

ocn crossfit-0800

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**Schedule Change Starting Monday 5/6/13**

ALL morning classes will now be available on a sign up only basis. Use the calendar at the gym or email us by 8pm the night before to sign up for a 6 or 7am class.

Also save the date for the 2nd Annual OCN Summer Games! Saturday August 3rd- More details coming soon!

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Monday WOD 4/29/13

Warmup
1 Round
2 Lunge into Inch Worms
2 Back Rolls
20 Double Unders
2 Lunge into Inch Worms
2 Back Rolls
————————————
5 Front Squats @ 55% 1RM
5 Front Squats @ 65% 1RM
3 Front Squats @ 75% 1RM

Set 1 [2min rest]
10 x 3 Front Squat @ 85% 1RM

Set 2 [25s rest between exercises]
4 x 4-6 Muscle-ups
4 x 8 Pendlay Rows @ 25% 1RM Deadlift
4 x 5 Strict Weighted Toe to Bar
4 x 8 32”/24” Box Jumps

Set 3
3 Rounds of Descending Reps
9-6-3 Deadlifts @ 25% 1RM Deadlift
6-4-2 Cleans @ 25% 1RM Deadlift
3-2-1 Clean and Jerks @ 25% 1RM Deadlift
200m-200m-200m Run

ocn crossfit-0687

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Friday WOD 4/26/13

Warmup
3 Rounds
5 Pullups
10 Pushups
15 Air Squats

Set 1 – (Alternate Bench/Squat)
Every 2 minutes Bench
10 x 2 Bench Press @ 50% 1RM + 20% Bands
1 x 5 Front Squat @ 60% 1RM
1 x 5 Front Squat @ 70% 1RM
7 x 5 Front Squat @ 80% 1RM

Set 2
4 x 12 2pd/1.5pd Kettlebell Swing
4 x ME Strict HSPU into Kipping
4 x 8 Overhead Squat @ 65% 1RM
4 x 10 Weighted Abmat Situp

Set 3
Mini Power “Elizabeth”
16-9-6
135#/95# Power Clean
Ring Dips

The photographer becomes the photographed

The photographer becomes the photographed

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