HAPPY HALLOWEEN WOD!! 10.30.15

HAPPY HALLOWEEN WOD! BOYDrinks and Cash for pizza if you’re interested!
Open Gym tomorrow at 9
Don’t forget to sign up early for the Wolf Hollow 5K Wolf Hollow 5K Registration
And next Friday night, November 6th, is our next Girls Night! Check the board at the gym for more info and the potluck sign up!

Warmup
Dodgeball

Set 1
Split up into 66% Zombies, 33% Defenders.
There should be 1 Defender for every 2 Zombies. Zombies on one side of Gym with 1 lane per Zombie. Each lane has 7 squares, Grave, Start, 1, 2, 3, 4, Eat (End). Each round a Zombie finishes they roll forward 1 square. When one Zombie makes it to the Eat square they must complete 6 Zombie Burpees to end the workout with the Zombies inheriting the Earth. For every Defender round finished in a Zombie lane that Zombie moves back 1 square. Defenders may mix and match moving freely between Zombie lanes breaking up the exercises however they choose. Each Defender gets a set of escapes (they drive the Zombie of their choice back 1 square per escape) to use at anytime. The first escape costs 1 rope climb, the 2nd costs 5, the 3rd costs 10 etc. If the Defenders survive for 15 hours (minutes) the curse is lifted. Humanity is saved.
Zombies sent to the Grave must complete 5 Zombie Burpees before continuing their Zombie Workout.
Zombie Workout
6 Burpee over Bars
6 Deadlifts (115/65#)
6 Cleans (115/65#)
Defender Workout
5 Burpees
10 Kettlebell Swings (1.5/1pd)
15 Air Squats

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Thursday WOD 10.29.15

Our 4th Annual HALLOWEEN WOD is tomorrow night! BOYDrinks and Cash for pizza if you’re interested!
Open Gym Saturday at 9
Don’t forget to sign up early for the Wolf Hollow 5K Wolf Hollow 5k Registration
And next Friday night, November 6th, is our next Girls Night! Check the board at the gym for more info and the potluck sign up!

Warmup
900m Trail run or 800m Run

Set 2
Bench Press 95/55% 10 – 8 – 6 – 4 – 2
HSPU 10 – 8 – 6 – 4 – 2
Pullups 10 – 8 – 6 – 4 – 2
32/24 in BJs 10 – 8 – 6 – 4 – 2

Set 2
Mobility

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Happy Birthday Tyler!! 10.28.15

Happy Birthday Tyler!

Warmup
3 Rounds
5 Pullups
10 Pushups
8 Shoulder Press (empty bar)
8 Hang Squat Cleans (empty bar)

Set 1
[ocn] Tyler
2 Ring Muscle-Ups
8 Hang Cleans (95/65#)
2 Rope Climbs
8 Hang Snatches (95/65#)
2 Bar Muscle-Ups
8 Push Jerks (95/65#)
2 Ring Muscle-Ups
8 Hang Cleans (95/65#)
2 Rope Climbs
8 Hang Snatches (95/65#)
2 Bar Muscle-Ups
8 Push Jerks (95/65#)

Happy Birthday Tyler!

Happy Birthday Tyler!

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Tuesday WOD 10.27.15

Warmup
500m Row
Burgener

Set 1
(Box height in parentheses)
DO NOT STAND WITH BAR. POP IT OFF
Your weights are increasing throughout the set. Your last 5 attempts are working towards a 1RM. Rest as needed.
@0:00 – 2 Squat Clean (Mid Thigh)
@1:00 – 2 Squat Clean (Mid Thigh)
@2:00 – 1 Squat Clean (Mid Thigh)
@3:00 – 1 Squat Clean (Mid Thigh)
@4:00 – 1 Squat Clean (Mid Thigh)
@6:00 – 2 Squat Clean (Above Knee)
@7:00 – 2 Squat Clean (Above Knee)
@8:00 – 1 Squat Clean (Above Knee)
@9:00 – 1 Squat Clean (Above Knee)
@11:00 – 2 Squat Clean (Below Knee)
@13:00 – 2 Squat Clean (Below Knee)
@15:00 – 1 Squat Clean (Below Knee)
@17:00 – 1 Squat Clean (Below Knee)
@19:00 – 1 Clean DL into 1” Hover Squat Clean
@21:00 – 1 Clean DL into 1” Hover Squat Clean
@23:00 – 1 Clean DL into 1” Hover Squat Clean
@26:00 – 1 Squat Clean
@29:00 – 1 Squat Clean
@32:00 – 1 Squat Clean
@36:00 – 1 Squat Clean
@40:00 – 1 Squat Clean

Set 2
Mobility

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Monday WOD 10.26.15

Don’t forget to register for our annual 5k! This year we have OCNers running the 5k AND the 2 person half marathon relay. The race is on Sunday, November 22nd. Register by the 8th for the discounted registration fee.
http://www.wolfhollowhalfmarathon.com/Registration.htm

REST WEEK

Warmup
500m Row
10 Lunges
5 Pushups
5 Pullups
10 Lunges

Set 1
1600m Run

Set 2
Partners – One rests while the other works
Double Unders 40 – 30 – 20
Pullups 15 – 12 – 9
——————————
2/1.5 Pood KBS 12 – 9 – 6
Air Squats 20 – 16 – 12
——————————
Hang Clean 95#/65 15 – 12 – 9
Abmat Situps 30 – 20 – 10

Future Crossfitter

Future Crossfitter

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