Tuesday WOD 7.1.14

Warm Up:
2 Rounds
10 Good Mornings
15 Alt. Pause Air Squats
———————————-
1 Dead Lift-1 Clean Shrug-1 Hang Squat Clean @ 45% 1RM Clean
1 Dead Lift-1 Clean Shrug-1 Hang Squat Clean @ 55% 1RM Clean
1 Dead Lift-1 Clean Shrug-1 Hang Squat Clean @ 65% 1RM Clean
All reps should be from the floor and completed without dropping the bar.

Set1:
20 min
3 Hang Squat Cleans Every 2 minutes @ 70% 1RM

Set2:
4 x 400m Run

Run should be completed with no rest. Every 90 sec, stop and complete 5 push ups and 10 air squats.

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Monday WOD 6.30.14

Warmup:
3 rounds:
10 light KBS
8 good mornings
6 ring rows
4 shoulder dislocates

Set 1:
5×5 Weighted Strict Pullups [2 min. rest]

Set 2:
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

**Please note 4th of July schedule:**
Friday, July 4th- CLOSED
Saturday, July 5th- CLOSED
Monday, July 7th- No AM class

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Friday WOD 6.27.14

Reminder: All evening classes will be canceled in honor of the Kennebuck Wedding Festivities!
Saturday Open Gym will be on a sign-up ONLY basis so make sure to let us know if you plan on coming!

 

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Thursday WOD 6.26.14

VOLLEYBALL!

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Wednesday WOD 6.25.14

Warmup
Dodgeball

Set 1
“What’s it Called?”
(Lacrosse/Tag game..)

OCN CrossFit - 2014 - WOD-103

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