May AOTM Workout – A Shelby, Ally, Lainey Collaboration 6.1.16

Saturday there will be no open gym. It is National Learn to Row Day and we’ll be heading down to UMASS Lowell to check out their rowing clinic and row in am actual real life boat! We will be meeting at the gym at 9 to carpool down to the boathouse together.

Don’t forget to sign up for the Summer Games! This is always an awesome day, modified for all levels.
Summer Games Registration Page

Warmup
Tic Tac Toe
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1×5 Pullup @ 50%
1×5 Pullup @ 60%
1×5 Pullup @ 70%

Set 1
10×2 Box Jumps
5×4 Pullup @ 82.5%

Set 2
Partners
100m 3 Legged Run
50 Partner Wallball Situps 20/14#
100m 2 Legged Run
15 Partner Tire Flips
100m 3 Legged Run
30 Wallball Squat Passes 20/14#
100m 3 Legged Run
10 Turf Length Wheelbarrows

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Tuesday WOD 5.31.16

Saturday there will be no open gym. It is National Learn to Row Day and we’ll be heading down to UMASS Lowell to check out their rowing clinic and row in am actual real life boat! We will be meeting at the gym at 9 to carpool down to the boathouse together.

Warmup
10 Lateral Leg Swings
10 Medial Leg Swings
6 inch worms
20 double unders
600m run

Set 1
Clean from Box (Above Knee)
LOWER BETWEEN REPS DO NOT DROP ON BOX DROP ON FLOOR AFTER 2
@ 0:00 – 2 Cleans @ ~50% 1RM
@ 1:00 – 2 Cleans @ ~50% 1RM
@ 2:00 – 2 Cleans @ ~60% 1RM
@ 3:00 – 2 Cleans @ ~70% 1RM
@ 5:00 – 2 Cleans @ ~70% 1RM
@ 7:00 – 2 Cleans @ ~80+% 1RM
@ 9:00 – 2 Cleans @ ~80+% 1RM
@ 12:00 – 2 Cleans @ ~80+% 1RM
@ 15:00 – 2 Cleans @ Heaviest successful from min 7-12
@ 18:00 – 2 Cleans @ Heaviest successful from min 7-12
@ 21:00 – 2 Cleans @ Heaviest successful from min 7-12
@ 24:00 – 2 Cleans @ Heaviest successful from min 7-12

Set 2
Partners (male/male, female/female preferably) 95/65#
18 minute AMRAP
Around the circle stopping at each 100m marker
Barbell cannot touch the ground throughout the entire workout – 10 burpee penalty for each partner – If your partner is completing burpees the bar must be held off the ground
Reps broken up any way
100m lunge (partner who isn’t lunging will carry the barbell to the next spot)
30 air squats
20 hang snatches
20 burpees
10 ohs

IMG_5851

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Happy Memorial Day! 5.30.16

Happy Memorial Day – There will be a 6pm class ONLY today

Warmup
2 Rounds
2 Back Rolls
4 Lunges
2 Inch Worms
8 Push-ups
10 Alt Pause Air Squats
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1 x 5/5 Front/Back Squat @ 50%
1 x 5/5 Front/Back Squat @ 60%
1 x 3/5 Front/Back Squat @ 70%

Set 1
6 x 3/6 Front/Back Squat @ 80%

Set 2
This year’s Hero WOD is…
“WHITE”
5 Rounds
3 Rope Climbs
10 T2B
21 Walking OH Lunge 25/45#
400m Run

Lainey loves running!

Lainey loves running! And America!

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Friday WOD 5.27.16

Memorial Day (Monday) Hours – 6pm class ONLY

Warmup
The Pizza Game
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1×5 Front Squat @ 50%
1×5 Front Squat @ 60%
1×5 Front Squat @ 70%

Set 1
3×4 Front Squat @ 80%

Set 2
16 Minute AMRAP/Timecap
50-45-40-35-30-25-20-15-10-5 Double-Unders
10-9-8-7-6-5-4-3-2-1 Overhead Squat (135/85#)
50-45-40-35-30-25-20-15-10-5 Abmat Situps
10-9-8-7-6-5-4-3-2-1 Shoulder to OH (135/85#)

IMG_5846

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Thursday WOD 5.26.16

Memorial Day (Monday) Hours – 6pm class ONLY

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
Points are collected by doing reps, split up any way, of the following exercises:

Set A
5pts – Bar Muscle-Ups
3pts – Chest to Bar Pullup
2pts – Toe-to Bar
2pts – Hang Cleans (155/115#)

Set B
4pts – Shoulder to OH (155/115#)
3pts – Handstand Pushup
2pts – Ring Dip
2pts – Bench Press (155/115#)

600m-600m-400m-400m-200m-200m Run
100 Pts (A) – 100 (B) – 80 (A) – 80 (B) – 60 (A) – 60 (B)

For example, Athlete runs 600m then does 10 Bar MU (50pts), 10 Hang Cleans (20pts), and 10 C2B (30pts), then goes out for another 600m run and does 10 S2OH (40pts), 16 HSPU (48 pts), 6 ring dips (12 pts) then goes out for a 400m run returning to do 80 pts of Set A exercises etc.

2 out of 3 of OCN's best cheerleaders (missing from the photo Dawn)

2 out of 3 of OCN’s best cheerleaders (missing from the photo Dawn)

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