[ocn] Athlete of the Month – August 2016

August- Lindsey “the illest” Viera

linds

Lindsey has been an athlete at [ocn] since March of 2015.  A faithful 7pm attendee she brings a  positive attitude to every workout and is a pleasure to coach. She is always welcoming and helpful to all new members. In high school she was a sniper on the field hockey team, so look out if you are up against her in handball, one of her favorite rest-week WODs. You can always find Lindsey challenging herself, whether that is going prescribed as much as possible or tearing it up in 2015 Open and the 2016 [ocn] Summer Games on team [ocn] Go!.  She is often practicing her skills to increase her abilities, such as her recent success in rope climbs or her dogged persistence with the dreaded double unders. If you get the chance to be partnered with her, rest assured she won’t let you down. She will pull her weight while encouraging you to push hard. Not only is she a great athlete she has great fashion sense. Her famous and often-worn “goat” t-shirt was the inspiration for one of the teams for the 2015 [ocn] Summer Games. Lindsey loves CrossFit so much she made sure that when she started her new job that she still made [ocn] a priority. Congratulations Lindsey!

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Monday WOD 8.1.16

Warmup
2 Rounds
2 Back Rolls
4 Lunges
2 Inch Worms
8 Pushups
10 Alt. Pause Air Squats

Open Gym/Skills for Games Athletes

or..

Set 1
200m Run
20 Cleans (135/85#)
300m Row

Set 2
Skills
Double-Unders
Kipping
Mus
etc.
IMG_5856

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Friday 7.29.16

There will be a 6:30am class on Friday and no Open Gym tomorrow morning.
Registration for the games is at 8, first event briefing at 8:45, and the first event will begin promptly at 9am.
Sunday at 2pm we will have a post games pool party celebration at Andrew’s!

Warmup
2 Rounds
2 Back Rolls
4 Lunges
2 Inch Worms
8 Pushups
10 Alt. Pause Air Squats
==============================
1×10 Overhead Squat @ 55%
1×10 Overhead Squat @ 60%
1×8 Overhead Squat @ 70%

Optional Set 1
1×8 Overhead Squat @ 75%
1×8 Overhead Squat @ 80%

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

or

Games Prep

National Learn to Row Day

National Learn to Row Day

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Thursday WOD 7.28.16

There will be no Open Gym on Saturday morning.
Registration for the games is at 8, first event briefing at 8:45, and the first event will begin promptly at 9am.
Sunday at 2pm we will have a post games pool party celebration at Andrew’s!

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)
==============================
2 Min Self-Burgener

Optional Set 1
Find 1RM Snatch
(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

or

Games Prep

IMG_5997

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Wednesday WOD 7.27.16

There will be a 6:30am class this morning.
Warmup
2 Minute One-in-Each Box
2 Minute Three-Step Inside
2 Minute Lateral In-n-Out
========================
1×5 Bench Press @ 50%
1×5 Bench Press @ 60%
1×5 Bench Press @ 70%

Set 1
20 Minute OTM
10×4 Bar Muscle-ups [Evens]
5×4 Bench Press @ 82.5% [Odds, every other]

Set 2
32 Burpee over Bar
25 Overhead Squat (75/55#)
24 Burpee over Bar
25 Front Squat (75/55#)
16 Burpee over Bar
25 Back Squat (75/55#)
8 Burpee over Bar
25 Thrusters (75/55#)

IMG_5888

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