Happy Birthday Branden 12.13.17

HAPPY BIRTHDAY BRANDEN!

Warm Up
2 Rounds
10 Medball Cleans + Wallball Shots
10 Walking Lunges
10 Medball Shoulder Press
10 Jumping Jacks

Set 1
Every 2 Minutes
10 x 2 Clean and Jerk

Set 2
[ocn] Branden
8 Back Squats (From Ground) (185/105#)
15 Burpees
6 Back Squats (From Ground) (185/105#)
10 Burpees
4 Back Squats (From Ground) (185/105#)
5 Burpees

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[ocn] Athlete of the Month – December 2017

December 2017- Silvana “Sil” Morgan
Sil joined OCN in June 2017 but if you watched her workout you could never guess she’s only been doing CrossFit for 6 months. She started CrossFit as a way to try to get in shape after having her 1st baby, Summer, less than a year prior. As a new mom, she was immediately drawn to our Parents’ hour class and rarely misses a class. She quickly learned how to scale her workout while still safely maximizing her efficiency. Sil has significantly improved her technique and skills while also gaining confidence. Now, as she enters her 3rd trimester of her second pregnancy, Sil continues to push herself to her maximum potential and still doesn’t miss a workout. She is hoping that staying active will help her during the remainder of her pregnancy, labor and postpartum recovery.
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Tuesday WOD 12.12.17

Warmup
Group

Set 1
3 x 10 OHS @ 50%
1 x 8 OHS @ 60%
1 x 6 OHS @ 70%

Set 2
3 Rounds
8 Deadlifts (315/225#)
50 Double unders
15 Bench press @ Bodyweight
10 Bar Muscle Ups (20 C2B)

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Monday WOD 12.11.17

Perform 10 rounds of the following,
completing as many reps of each exercise as possible:
30 seconds of toes-to-bars
Rest 30 seconds
30 seconds of dips
Rest 30 seconds
30 seconds of body-weight deadlifts
Rest 30 seconds
30 seconds of handstand push-ups
Rest 30 seconds
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Thursday WOD 12.7.17

Warmup
10 OHS w/ PVC
10 Shoulder Dislocations

Set 1
10 x 5 Strict Pullups (Every EVEN)
5 x 3 Strict Shoulder to OH @ 75% (Every other ODD)

Set 2
Partners
100 WB Situps
100 DU
100 BJ
100 Pullups
100 Wallballs
100 Shoulder to OH (95/65#)
100 DU
100 WB Situps

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