Friday WOD 1.30.15

Warmup
2 Rounds
2 Back Rolls
5 Kang Squats (Empty Bar/PVC))
10 Sotts Press(Empty Bar/PVC)
5 Wall Jerk Hops
================================
Set 1
1×5 Overhead Squat @ 50%
1×5 Overhead Squat @ 60%
4×9 Overhead Squat @ 70%

Filthy 50
50 Box Jump (24/18”)
50 Jumping Pull-Ups
50 Kettlebell Swings (1/.75pd)
50 Lunges
50 Knees to Elbows
50 Push Press (45/35#)
50 Back Extensions or Good Mornings (45/35#)
50 Wall Balls (20/14#)
50 Burpees
50 Double-unders

IMG_4413

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Thursday WOD 1.29.15

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

Set 1
Touch and Go Push Jerks (Technique Limit)
@ 0:00 – 3 TnG Push Jerks @ ~50% 1RM
@ 2:00 – 3 TnG Push Jerks @ ~60% 1RM
@ 4:00 – 3 TnG Push Jerks @ ~70% 1RM
@ 6:00 – 3 TnG Push Jerks @ ~80% 1RM
@ 8:00 – 3 TnG Push Jerks @ ~80+% 1RM
@ 10:00 – 3 TnG Push Jerks @ ~80+% 1RM
@ 12:00 – 3 TnG Push Jerks @ ~80+% 1RM
@ 15:00 – ME TnG Push Jerks @ ~80+% 1RM

Set 2
7 Minute AMRAP
6 Burpees
12 Toe to Bars
12 Hand Release Pushups
12 Box Jumps (32/24”)

IMG_4398

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Happy Birthday Spencer! WOD 1.28.15

Warmup
3 Rounds
5 Clean and Jerks (Empty Barbell/Pipe)
5 Pushups
3 Pullups
12 Air Squats
================================
Set up DL Station
1×5 Bench Press @ 50%
1×3 Bench Press @ 60%
1×2 Bench Press @ 70%

Set 1
20 Minute
Evens: DL, Odds (every other): Bench
10×2 Banded Deadlift @ 50%
5×5 Bench Press @ 80%

Set 2
[ocn] Spencer
3 Rounds
1 Snatch @ 70% 1RM
2 Clean + Jerks (same weight)
7 Deadlifts (same weight
15 Walking Lunges w/ Plate OH (45/25#)

OCN CrossFit - 2014 - WOD -168

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Happy Birthday Spencer WOD 1.27.15

Happy Birthday Spencer!
The gym will be closed on Tuesday night… We’ll celebrate with Spencer’s birthday WOD on Wednesday… hopefully!

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
[ocn] Spencer
3 Rounds
1 Snatch @ 70% 1RM
2 Clean + Jerks (same weight)
7 Deadlifts (same weight
15 Walking Lunges w/ Plate OH (45/25#)

Set 3
Mobility

OCN CrossFit - 2014 - WOD -168

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Happy Birthday Allen WOD 1.26.15

Happy Birthday Allen!!

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

Set 1
1×5+ High Bar Back Squat @ 85%

Set 2
Split Jerk Doubles (Technique Limit)
@ 0:00 – 2 Split Jerks @ ~50% 1RM
@ 1:00 – 2 Split Jerks @ ~50% 1RM
@ 2:00 – 2 Split Jerks @ ~60% 1RM
@ 3:00 – 2 Split Jerks @ ~70% 1RM
@ 5:00 – 2 Split Jerks @ ~70% 1RM
@ 7:00 – 2 Split Jerks @ ~80+% 1RM
@ 9:00 – 2 Split Jerks @ ~80+% 1RM
@ 12:00 – 2 Split Jerks @ ~80+% 1RM
@ 15:00 – 2 Split Jerks @ Heaviest successful from min 7-12
@ 18:00 – 2 Split Jerks @ Heaviest successful from min 7-12
@ 21:00 – 2 Split Jerks @ Heaviest successful from min 7-12

Set 3
[ocn] Allen
3 Rounds
400m Run or 500m Row
1 Rope Climb
20 Hang Snatches (75/45#)
6 Bar Muscle-Ups

ac bday

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