Friday WOD 5.30.14

Warmup
2 Rounds
8 Pushups
10 Lunges
2 Back Rolls
====================
1×5 Bench Press @ 50%
1×5 Bench Press @ 60%
1×3 Bench Press @ 75%
1×1 Bench Press @ 90%

Set 1
1×1 Bench Press @ 100%

Set 2
PRs (Hit the PRs in this order skipping any from earlier in the week)
Front Squat
ME Pullups
Box Jump
500m Row
Split Jerk
1600m Run
(If you have time continue on..)
ME Muscleups
Deadlift
400m Run

OCN CrossFit - 2014 - WOD-83

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Thursday WOD 5.29.14

Volleyball!

OCN CrossFit - 2014 - WOD-108

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Wednesday WOD 5.28.14

Warmup
Burgener Warmup

Set 1
(Box height in parentheses)
DO NOT STAND WITH BAR. POP IT OFF
@0:00 – 3 Squat Snatch (Mid Thigh)
@1:00 – 3 Squat Snatch (Mid Thigh)
@2:00 – 3 Squat Snatch (Mid Thigh)
@3:00 – 2 Squat Snatch (Mid Thigh)
@4:00 – 2 Squat Snatch (Mid Thigh)
@6:00 – 2 Squat Snatch (Above Knee)
@7:00 – 2 Squat Snatch (Above Knee)
@8:00 – 1 Squat Snatch (Above Knee)
@9:00 – 1 Squat Snatch (Above Knee)
@11:00 – 2 Squat Snatch (Below Knee)
@13:00 – 2 Squat Snatch (Below Knee)
@15:00 – 1 Squat Snatch (Below Knee)
@17:00 – 1 Squat Snatch (Below Knee)
@19:00 – 1 Snatch DL into 1” Hover Squat Snatch
@21:00 – 1 Snatch DL into 1” Hover Squat Snatch
@23:00 – 1 Snatch DL into 1” Hover Squat Snatch
@26:00 – 1 Squat Snatch
@29:00 – 1 Squat Snatch
@32:00 – 1 Squat Snatch
@36:00 – 1 Squat Snatch
@40:00 – 1 Squat Snatch

OCN CrossFit - 2014 - WOD-93

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Tuesday WOD 5.27.14

We’ll be trying to set a whole slew of PRs throughout the week. Make sure to record everything on the board and on your personal log.

Warmup
Dodgeball

Set 1
PRs (Hit the PRs in this order skipping any from earlier in the week)
Front Squat
ME Pullups
Box Jump
500m Row
(If you have time continue on..)
Split Jerk
1600m Run

OCN CrossFit - 2014 - WOD-82

Comments

Monday WOD 5.26.14- 6PM ONLY!

Happy Memorial Day!

We will be open for the 6PM class only! All other classes are cancelled for the day.

Warmup
2 Rounds
5 Pullups
4 Lunges into Inch Worms
12 Alternate Pause Squats
========================
1×5 Front Squat @ 50%
1×5 Front Squat @ 60%
1×3 Front Squat @ 75%
1×1 Front Squat @ 90%

Set 1
Hit a Front Squat PR

Set 2
Hit a ME Pullups PR

Set 3
Grace

OCN CrossFit - 2014 - WOD -65

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