Happy New Year! WOD 1.1.14

Happy New Year! There will be no morning classes today… afternoon classes will go on as usual.

Warmup
3 Rounds
5 Pullups
10 Pushups
15 Air Squats
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Set up Box Squats

Set 1
20 Minute OTM
10×2 Box Squat @ 55% @ 0:00, 2:00 (evens)
10×2-4 Muscle-Up @ 55% @ 1:00, 3:00 (odds)

Set 2
Partners (45#/25# Plate overhead while partner is actively rowing or snatching)
3 Rounds Each Partner
200m Row
14 Snatches @ 115#/65#
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4 Minute AMRAP (No weight OH, Partners switch every 5 reps)
5 Snatches @ 115#/65#

Set 3
TBA

Happy Engagement!

Happy Engagement!

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New Year’s Eve WOD 12/31/13

Happy New Year’s Eve! 10am class ONLY today. No morning classes tomorrow… we will be open for our regular afternoon classes.

Warmup
2 Rounds
7 – Pushups
7 – Air Squats
5 – KBS

Set 1
1×5 Push Press @ 55%
1×5 Push Press @ 65%
1×3 Push Press @ 75%
10×3 Push Press @ 85%

Set 2
The Seven
7 Rounds
7 HSPU
7 Thruster (135#/75#)
7 Knees to elbows
7 Deadlift (245#/135#)
7 Burpees
7 Kettlebell Swings (2/1.5pd)
7 Pullups

IMG_3733

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Monday WOD 12/30/13

Warmup
3 Rounds
4 – Inch Worms
2 – Back Rolls
8 – OHS

Set 1
1×5 Front Squat @ 55%
1×5 Front Squat @ 65%
1×3 Front Squat @ 75%
10×3 Front Squat @ 85%

Set 2
“Isabel”
30 Snatch (135#/95#)

IMG_3742

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Friday WOD 12/27/13

Warmup
2 Rounds
8 – OHS
4 – Pullups
6 – Pushups

Set 1
1×5 Overhead Squat @ 55%
1×5 Overhead Squat @ 65%
1×3 Overhead Squat @ 75%
1×2 Overhead Squat @ 85%
5×3 Overhead Squat @ 95%

Set 2
Power Elizabeth
21-15-9 Power Clean (135/95#)
21-15-9 Ring Dips

IMG_3746

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Happy Birthday Christina! 12/26/13

First night at OCN!

First night at OCN!

HAPPY BIRTHDAY CHRISTINA!

Warmup
2 Rounds
10 – OHS
4 – Pullups
6 – Pushups

Set 1 “Christina”
5 Rounds
12 – Ground to Overhead 115#/75#
26 – Lunges
1 – Rope Climb
3 – HSPU
———————————-
880 meter Row

Happy Birthday Cullen!

Happy Birthday Cullen!

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