Monday WOD 6.1.15

Warmup
3 Rounds
2 Back Rolls
8 Lunges
8 Kang Squats
10 Leg Swings (front to back, lateral)
================================
1×5 Front Squat @ 55%
1×5 Front Squat @ 65%
1×3 Front Squat @ 77.5%

Set 1
1×2 Front Squat @ 87.5%
1×2 Front Squat @ 95%

Set 2
28 Minute AMRAP
Stations
20s on, 40s off
Total Reps
Start wherever but go in order…
Box Jumps (24/20”)
Handstand Pushups
Row (Meters divided by 4)
Toe to Bars
Lunges
Assault Bike (Hundredths of a Mile)
Hang Cleans (135/95#)
Double Unders
Ring Dips
Thrusters (95/65#)
Abmat Situps
Deadlifts (225/155#)
Pullups
Wallballs

OCN CrossFit - 2015 - WOD -22

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4th Annual OCN Summer Games Date Released!!

Save the date! The 2015 OCN Summer Games will take place on Saturday, July 25th. More information to come but we’re looking for athletes, judges, and volunteers to sign up at the gym!

summer games 2014

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Friday WOD 5.29.15

Warmup
3 Rounds
8 OHS w/ Pipe
8 Sotts Press
10 Lunges
=============================
1×5 Overhead Squat @ 50%
1×5 Overhead Squat @ 60%

Set 1
1×5 Overhead Squat @ 70%
3×4 Overhead Squat @ 80%

Set 2
Fran
21-15-9 Thrusters (95/65#)
21-15-9 Pullups

OCN CrossFit - 2015 - WOD -36

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Thursday WOD 5.28.15

Warmup
2 min Self Burgener
================================
3 Rounds
6 High-Hang Snatches [Empty Barbell]
6 Hang Snatches (mid thigh)
6 Snatches (below knee, mimic full Snatch)

Set 1
15 Minutes to Establish a Max 3-Position Snatch (Floor, Hang, High-Hang)
@ 0:00 – 1 3-Position Snatch @ ~50%
@ 1:00 – 1 3-Position Snatch @ ~60%
@ 2:00 – 1 3-Position Snatch @ ~60%
@ 3:00 – 1 3-Position Snatch @ ~70%
@ 5:00 – 1 3-Position Snatch @ ~70%
@ 7:00 – 1 3-Position Snatch @ ~80%
@ 9:00 – 1 3-Position Snatch @ ~80+%
@ 12:00 – 1 3-Position Snatch @ ~80+%
@ 15:00 – 1 3-Position Snatch @ ~80+%
@ 17:00 – 1 3-Position Snatch @ ~90% of max from first 15 mins
@ 19:00 – 1 3-Position Snatch @ ~90% of max from first 15 mins
@ 21:00 – 1 3-Position Snatch @ ~90% of max from first 15 mins
@ 23:00 – 1 3-Position Snatch @ ~90% of max from first 15 mins

Set 2
Partners
3 Rounds Each
200m Run
10 HRPU
8 Touch and Go Thrusters (95/65#)
6 Chest to Bar Pullups
==============================
Partner 2 Starts Run, Partner 1 Continues onto Abmats
50 Abmats

OCN CrossFit - 2015 - WOD -35

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Wednesday WOD 5.27.15

Warmup
3 Rounds
2 Back Rolls
10 Lunges
5 Box Jumps
20 Double Unders
============================
1×5 Pullup @ 50%
1×3 Pullup @ 60%
1×2 Pullup @ 70%

Set 1
20 Minute OTM
[odds = BJ, evens = Pullup (every other)]
10×3 Seated BJ
5×5 Pullup @ 80%

Set 2
Every time an exercise is broken up do a burpee penalty (1st break = 3 burpees, 2nd break = 2 burpees, any other breaks = 1 burpee i.e. If I break the pullups up into 5 sets [5 PUs, 3 burpees, 5 PUs, 2 burpees, 4 PUs, 1 burpees, 4 PUs, 1 burpee, 3 PUs, 1 burpee…1 burpee penalty from then on even in different exercises)
@0:00
21 Pullups
15 Hang Power Cleans (135/85#)
9 Toe to Bars

@8:00
21 Ring Dips
15 Shoulder to Overhead (115/75#)
9 Handstand Pushups

@16:00
21 Front Squats (115/75#)
15 Hang Power Cleans (115/75#)
9 Shoulder to Overhead (115/75#)

OCN CrossFit - 2015 - WOD -27

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