Dan’s AOTM WOD 11.1.16

Reminder: Don’t forget to register for the Wolf Hollow 5K that we will be running on Sunday, November 20th (before our Paleo Thanksgiving). Registration Link: https://g2racereg.webconnex.com/wolfhollowhm2016

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

Set 1- Dan’s AOTM WOD
Teams of 3, any order, broken up anyway. 1 athlete working at a time

10 legless rope climbs (substitute 15 regular rope climbs if no one on team can do legless)
200 BJ (24″/20″)
200 pull ups
200 wallballs
200 hand release push ups
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400m team run

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Introducing PARENTS HOUR

INTRODUCING PARENTS HOUR! — Wednesday, Thursday, Friday 9:30am

[OCN] is now offering a new class, “Parents Hour”. This class is open to Moms and Dads and their little ones. During this hour you will have the opportunity to work out with your little one in a no-pressure, supportive environment. Modifications will be made to the daily workout allowing you to get your WOD in while enabling you to keep an eye on the kiddos. We take the safety of our future crossfitters very seriously so Parents Hour will have a safe area for your children in the new [ocn] play yard.

Parents Hour Workouts will be 9:30-10:30am Wednesday through Friday. We ask that you arrive at 9:15am to get your mini athlete settled in, allowing the workout to begin by 9:30.

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Monday WOD 10.31.16

Reminder: Don’t forget to register for the Wolf Hollow 5K that we will be running on Sunday, November 20th (before our Paleo Thanksgiving). Registration Link: https://g2racereg.webconnex.com/wolfhollowhm2016

Warmup
2 Rounds
2 Back Rolls
3 Pullups
15 Good Mornings (Empty Bar/PVC)
10 Alt. Pause Squats (Empty Bar/PVC)
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1×5 Front Squat @ 55%
1×5 Front Squat @ 65%

Set 1
7×5 Front Squat @ 75%

Set 2
15 Squat Cleans (155/95#)
30 Toe to Bars
30 Box Jumps (24/20”)
15 Muscle-Ups
30 Shoulder to OH w/ Kettlebells (1/.75pd)
30 Double-Unders
15 Thrusters (135/95#)
30 Pullups
30 Burpees
100m Walking Lung w/ Plate OH (45/25#)

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Halloween WOD! 10.28.16

Halloween Costume WOD!

Don’t forget to bring $$ for post workout pizza. BYOB

Warmup
Dodgeball

Set 1
Split up into ~50% Zombies, 50% Defenders. (More defenders if necessary)
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 24 hours (minutes) the curse is lifted. Humanity is saved.
Zombies sent to the Grave must complete 6 Zombie Burpees before continuing their Zombie Workout. An escape cannot be used to send a Zombie to the Grave, but only in boxes 1, 2, 3, 4, and Eat.
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

Halloween 2015

OCN Halloween 2015

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Happy Birthday Tyler! 10.27.16

Upcoming event: Friday night (10/28) will be our annual Halloween costume WOD. Bring $$ for post workout pizza. BYOB

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
[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#)

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