Friday WOD 9.1.17

Monday(Labor Day) schedule: We will only be open for open gym from 5-7pm on Monday. Come at your convenienceĀ and do the workout we program, do a workout of your own, or work on a skill.

Warmup

Set 1
Outside Fun in the sun

 

IMG_8237

Comments

Happy Birthday Doug!! 8.31.17

Happy Birthday Doug!

Warmup

Set 1
5 x 10 Bench Press @ 60%

Set 2
[ocn] Doug
Partners– 3 rounds each
9 Hang clean (95/65#)
9 Push press (95/65#)
200m run
17 KBS (1.5/1 pd)
17 Weighted abmat situps (1.5/1 pd)
200m run
9 T2b
9 Pullups

IMG_8209

Comments

Dave’s AOTM WOD 8.30.17

Warmup

Set 1
20 minutes to find 1RM Deadlift

Set 2
400m Run
10 Deadlifts (225/155#)
400m Run
8 Deadlifts (225/155#)
400m Run
6 Deadlifts (225/155#)
400m Run
4 Deadlifts (225/155#)
===========================
2 minute Max Effort Pushups (for score)

IMG_8183

Comments

Tuesday WOD 8.29.17

Warmup
Group trail run
Shoulder Mobility with PVC

Set 1
10 minutes EMOM
5 x 6 Strict Pull ups (evens)
5 x 6 Strict Ring dips (odds)

Set 2
“Thruster Heaven”
5 Thrusters EMOM (keep going until you can’t complete 5 reps in 1 minute time, weights increase every 5 minutes)
0:00-4:59—75/55#
5:00-9:59—95/65#
10:00-14:59—115/75#
15:00-19:59—135/85#
20:00-24:59—155/95#
25:00-29:59—175/105#

IMG_8240

Comments

Monday WOD 8.28.17

A couple announcements:
Schedule: There is now a 5:30AM class MON/WED/FRI and the 7PM on TUE/THU is suspended for the time being.

Games Registration Deadline has been extended so make sure you sign up if you want to participate! If you have any friends at other gyms, bring them along!
https://ocn-crossfit.triib.com/events/2017-ocn-summer-games

Set 1
Clean Drills from Boxes (Above the Knee)
10 Minutes EMOM
1 Pull to Pockets
1 Pull to High Shrug
1 Squat Clean

Set 2
TABATA Something Else
8 Rounds
Pull Ups
Push Ups
AbMat Situps
Air Squats

IMG_8223

Comments