Closed – HAPPY NEW YEAR!

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Wednesday WOD 12.31.14

10am WOD only today!
Thursday – Closed *HAPPY NEW YEAR*

Warmup
3 Rounds
Overhead Squat (Empty Bar/PVC)
60s Self-Burgener (Empty Bar/PVC)
5 Sotts Press (Empty Bar/PVC)
================================
Hit a few snatches

Set 1
Hang Snatches (Technique Limit)
@ 0:00 – 3 Hang Snatches @ ~50% 1RM
@ 2:00 – 3 Hang Snatches @ ~60% 1RM
@ 4:00 – 3 Hang Snatches @ ~70% 1RM
@ 6:00 – 3 Hang Snatches @ ~80% 1RM
@ 8:00 – 3 Hang Snatches @ ~80+% 1RM
@ 10:00 – 3 Hang Snatches @ ~80+% 1RM
@ 13:00 – ME TnG Snatches from Floor @ ~80+% 1RM

Set 2
Teams of 3
Completed in any fashion, broken up etc, but keep someone on the rower. Only two athletes working at a time (including rower) except when wallballing (all athletes may work during wallballs). Basically, keep the rower moving and chip away at other exercises.
150 Partner Wallballs over Net (20/14#)
150 Box Jumps (24/20”)
150 Burpees
3,200m Row

Set 3
Mobility

20141117_172832

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Tuesday WOD 12.30.14

HOLIDAY HOURS:
Wednesday – 10am WOD only
Thursday – Closed *HAPPY NEW YEAR*

Warmup
3 Rounds
8 Wall Jerk Hops
2 Inch Worms
4 Pullups
6 Clean and Jerks (Empty Bar/PVC)

Set 1
19 Minute OTM
[Evens: Push Press, Odds: Muscle-ups]
10×5 Push Press @ 50%
10×2 Muscle-Up @ 50%

Set 2
7 Rounds
Pull a sub-1:25/500-m / 1:40/500-m pace for as long as possible
Rest 3 minutes

Scale pace as needed so that first interval can be maintained for approximately 1 minute.

OCN CrossFit - 2014 - WOD -167

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Monday WOD 12.29.14

HOLIDAY HOURS:
Wednesday – 10am WOD only
Thursday – Closed *HAPPY NEW YEAR*

Warmup
2 Rounds
2 Back Rolls
8 Good Mornings (Empty Bar/PVC)
5 Kang Squats (Empty Bar/PVC)
=============================
1×5 Front Squat @ 55%
1×5 Front Squat @ 65%
1×5 Front Squat @ 75%

Set 1
1×5+ Front Squat @ 85%

Set 2
Touch and Go Snatches (Technique Limit)
@ 0:00 – 5 TnG Snatches @ ~40% 1RM
@ 2:00 – 5 TnG Snatches @ ~50% 1RM
@ 4:00 – 5 TnG Snatches @ ~60% 1RM
@ 7:00 – 5 TnG Snatches @ ~70% 1RM
@ 10:00 – 5 TnG Snatches @ ~70+% 1RM
@ 13:00 – 5 TnG Snatches @ ~70+% 1RM
@ 16:00 – 5 TnG Snatches @ ~70+% 1RM

Set 3
12 Thrusters (95/65#)
200m Run
12 Deficit Handstand Pushups
9 Thrusters (95/65#)
200m Run
9 Deficit Handstand Pushups
6 Thrusters (95/65#)
200m Run
6 Deficit Handstand Pushups
54 Plate Overhead Lunges (45/25#)

OCN CrossFest - Halloween - 2014-17

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Happy Birthday Cullen!!

HAPPY BIRTHDAY CULLEN!
**CHANGE OF HOURS FOR TONIGHT**
We’ll be open for a 4, 5, and 6pm WOD only. We’ll also be heading over to Kendall Pond for a Christinamas Celebration!

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

OCN CrossFest - Fright Fest - 2014-23

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