Happy New Year! 1.1.16

HAPPY NEW YEAR! We will have a 5pm WOD only tonight. There will be open gym at 9 on Saturday.

Please respond to the facebook event or let us know at the gym if you want in on transportation for the Brewery Crawl on 1/9. We’re trying to figure out if we need something bigger than a passenger van. Thanks!

Warmup
3 Rounds
10 Lateral Leg Swings
10 Medial Leg Swings
6 Clean and Jerks (Empty Barbell/PVC)
10 Lunges
6 Kang Squats (Empty Barbell/PVC)

Set 1
4 Rounds
[30s rest between exercises]
10 Kettlebell Swing (2/1.5pd)
80%E Front Lever w/ Rotation
8 Box Jump @ MAX HEIGHT CYCLEABLE
8-10 Bent Over one-arm KB Row @ 15-20% 1RM Deadlift

Set 2
5 Rounds
8 Kettlebell Swings (2/1.5pd)
6 Handstand Pushups
4 Burpee-over-box (24/20”)
200m Run (250m Row)

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Happy New Year’s Eve! 12.31.15

There will be a 10am WOD only today and a 5pm WOD only on Friday. There is open gym Saturday at 9.

Please respond to the facebook event or let us know at the gym if you want in on transportation for the Brewery Crawl on 1/9. We’re trying to figure out if we need something bigger than a passenger van. Thanks!

Warmup
2 Rounds
2 Back Rolls
4 Lunges
2 Inch Worms
8 Pushups
10 Alt. Pause Air Squats
==============================
1×5 Front Squat @ 55%
1×5 Front Squat @ 65%

Set 1
7×5 Front Squat @ 75%

Set 2
Teams of 3
Broken up Anyway
5000m Row – Team Total
Each Minute OTM Starting at 1:00
Heavy Thruster Attempt by EACH Athlete (All athletes must stop rowing at 1:00, once an athlete is finished their Thruster they can begin rowing again.)
Score = Average Thruster Weight x 10 minus Time in Seconds [Female 1.4x weight multiplier]

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Wednesday WOD 12.30.15

Holiday Hours:
Thursday 10am WOD only
Friday 5pm WOD only
Saturday open gym at 9

Please respond to the facebook event or let us know at the gym if you want in on transportation for the Brewery Crawl on 1/9. We’re trying to figure out if we need something bigger than a passenger van. Thanks!

Warmup
1 Minute One-in-Each Box
2 Minute Three-Step Inside
2 Minute Lateral In-n-Out
1 Minute In-n-Out Left
1 Minute In-n-Out Right
1 Minute Carioca Left
1 Minute Carioca Right
2 Minute Outside Drop Step
2 Minute Lateral Cone Weave
=============================
1×5 Bench Press @ 55%
SETUP DL STATION
1×5 Bench Press @ 65%

Set 1
20 Minute OTM
[Evens: Banded Deadlift, Every other Odd: Bench Press]
10×2 Deadlift @ 50%
5×7 Bench Press @ 75%

Set 2
12-9-6 Box Jumps (32/24”)
9-6-3 Handstand Pushups
6-4-2 Power Cleans (185/135#)
3-2-1 Muscle-ups

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[ocn] Athlete of the Month – January 2016

Happy 2016!

With the new year [ocn] is starting a new monthly tradition. At the beginning of each month we will be recognizing an athlete who stands out for their performance, progress, and perseverance. This person will be known as the “Athlete of the Month”. Along with the acknowledgement, the Athlete of the Month will have the privilege of creating their own Workout of the Day in the coming month.  Make it easy, make it hard, make it only your favorite movements, make it heavy, it’s totally up to you!

 

Allyson Doyle

ally

For our first Athlete of the Month, the coaching staff unanimously agreed upon Ally. Ally has been with [ocn] for almost 2 years. In this time she has grown immensely in her strength and skills. Just last week she made a huge leap from a 85lb squat clean to a heavy 105lb! This past summer she competed in her first [ocn] Summer Games and is always ready to challenge herself with a road race or a crazy competition at her sister’s Chicago box. From the outside one might underestimate Ally due to her quiet presence, but don’t be fooled, she has fire in her. Congratulations Ally, you earned it!

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Tuesday WOD 12.29.15

Holiday Hours:
Thursday 10am WOD only
Friday 5pm WOD only
Saturday Open gym at 9

Please respond to the facebook event or let us know at the gym if you want in on transportation for the Brewery Crawl on 1/9. We’re trying to figure out if we need something bigger than a passenger van. Thanks!

Warmup
3 Rounds
10 Lateral Leg Swings
10 Medial Leg Swings
6 Kang Squats (Empty Barbell/PVC)
6 Clean and Jerks (Empty Barbell/PVC)
3 Pullups
==============================
Warmup your deadlift
Practice snatch high pull

Set 1
4 Rounds
[30s rest between exercises]
4-6 Muscle-ups
5 Deadlift @ 75-80% 1RM
6 Snatch High Pull @ 55-65% 1RM
6 Strict Weighted Toe to Bar

Set 2
Death by Walking Lunges (30ft = once across gym long way, 15ft = halfway mark)
@0:00 30ft Walking Lunge w/ Plate OH (45/25# OH)
@1:00 45ft
@2:00 60ft
@3:00 75ft
etc.
WHEN AN ATHLETE STOPS THEY OWE X ROUNDS OF:
15 Wallballs
10 Burpees
X=ROUNDS (OR MINUTES) OF LUNGES OF FIRST PLACE ATHLETE – ROUNDS ATHLETE ACHIEVES (e.g. First place athlete COMPLETES minute 8, I COMPLETE minute 6, 8-6 = 2 rounds of the above)

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