Wednesday WOD 2.25.15

OCN will be closed Thursday, February 26th to Saturday, February 28th.
We will complete Open Workout 15.1 on Monday, March 2nd.
Register at: http://games.crossfit.com/

Warmup
3 Rounds
2 Pullups
5 Wall Jerk Hops
5 Pushups
8 OHS w/ Pipe
=================================
1×5 Pullup @ 55%
1×5 Pullup @ 65%

Set 1
20 Minute
Evens: Push Jerk, Odds (every other): Pullup
10×4 Push Jerk @ 60%
5×7 Pullup @ 75%

Set 2
14.2
From 0:00-3:00
2 rounds of:
10 overhead squats (95/65#)
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups

Katie Scurrah Photography -18

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Tuesday WOD 2.24.15

OCN will be closed Thursday, February 26th to Saturday, February 28th.
We will complete Open Workout 15.1 on Monday, March 2nd.

Warmup
3 Rounds
5 Wall Jerk Hops
5 Pushups
5 Clean and Jerks (Empty Barbell/PVC)

Set 1
[rest 30s between exercises, 60s between rounds]
4 Rounds
Push Press into Push Jerk into Split Jerk (Technique Limit)
4-6 Bar Muscleups (4-6 C2B)
80%E Deep Strict Ring Dips
80%E Front Lever w/ Rotation
5 Hi-Hang Squat Cleans (same bar as push press complex)

Set 2
15 Minute AMRAP
40 Double Unders
30 Air Squats
20 Calorie Row
10 Ring Dips

Katie Scurrah Photography -20

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Happy Birthday Crystal WOD 2.23.15

Happy Birthday Crystal!

OCN will be closed Thursday, February 26th to Saturday, February 28th.
We will complete Open Workout 15.1 on Monday, March 2nd.

Warmup
3 Rounds
2 Back Rolls
8 Lunges
8 Pause Air Squats
3 Pullups
============================
1×5/5 Front Squat @ 42.5%
1×5/5 Front Squat @ 52.5%

Set 1
4×7/13 Front Squat @ 62.5%

Set 2
[ocn] Crystal
21 – 15 – 9 Clean and Jerks (95/65#)
21 – 15 – 9 Hand Release Pushups
=============================
15 Box Jumps (32/24″)

IMG_4464

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Friday WOD 2.20.15

OCN will be closed Saturday, February 21st and Thursday, February 26th to Saturday, February 28th.
We will complete Open Workout 15.1 on Monday, March 2nd.

Set 1
open workout 14.1
10 minute amrap
30 double Unders
15 snatches 75#/55#

IMG_4340

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Thursday WOD 2.19.15

OCN will be closed Saturday, February 21st and Thursday, February 26th to Saturday, February 28th.
We will complete Open Workout 15.1 on Monday, March 2nd.

Warmup
Burgener

Set 1
Snatches off Boxes and PR
(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

IMG_4353 (1)

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