Thursday WOD 9.1.16

Warmup
3 Rounds
10 Lateral Leg Swings
10 Medial Leg Swings
2 Lunge into Inch Worms
200m Run

Set 1
Unstructured Snatch or Clean Work off Boxes

Set 2
Snatch or Clean PR

Set 3
Ring the Bell!
Any PR’s you want
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[ocn] Athlete of the Month- September 2016

September – Todd “hot toddy, full toddle” Peterson

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Another Peterson! That right [ocn], another Peterson has made it as the Athlete of the Month. We just can’t get enough of this family. Where do we even begin. Todd joined a few months after Shelby, and soon realized why his daughter, a competitive gymnast, fell in love with CrossFit and [ocn].  [ocn] quickly learned where Shelby and Trey get much of their competitive drive. Todd was slow to warm up, but once he started to feel comfortable with the movements and weights he quickly began to challenge himself. Starting slow, a bit like a freight train getting up to speed, he’s now looking like Back To The Future III, the one set in the old west, when Marty and Doc juice the locomotive to get the engine up to 88 miles per hour to get them back to 1985.  Almost like every week Todd’s hitting a new PR, with a current deadlift of #255, bench of #155, and a back squat of #185….unless that’s changed in the last week. Todd gets his nickname from his ability to dig deep and finish a wod with as much if not more intensity than when he started. His summer games team reports that at one point he started foaming at the mouth, unleashing a new level of full-toddle intensity. In addition to all of his #gains, Todd’s pants are getting a bit looser as his body composition is changing with all of his training, and we’re all noticing the results of his hard work. Todd pushes himself and those around him. He doesn’t need to finish the wod first, it’s just about getting the work done. Congratulations Todd you are an inspiration to all of us at [ocn].

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Lindsey’s AOTM WOD 8.31.16

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

Set 1
AOTM
Lindsey’s Deck of Cards

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Tuesday WOD 8.30.16

Warm Up
10 Lateral Leg Swings
10 Medial Leg Swings
6 Lunge into Inch Worms
20 Double Unders
1000m Run

Set 1
36 Minute AMRAP
400m Run
30 Abmat Situps
20 Toes to Bar
10 Handstand Pushups
5 Deadlifts (315/185#)

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Monday WOD 8.29.16

No 6:30am class today. There will be a 6:30am on Wednesday and Friday this week.

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

Set 1
2 Teams, Relay Style
3 Rounds
12 Calorie Row
10 Box Jumps (24/20”)
8 Thrusters (95/65#)
6 Burpee over Bar
4 Kettlebell Swings (2/1.5pd)
2 Bar Muscle-ups (4 C2B)

Set 2
Ring the Bell!
Any PR’s you want

 

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