Monday WOD 2.5.18

Set 1
3 x 6 Back Squat @ 75%

Set 2
4 rounds
1 minute KB Snatches (1.5/1 pd)
1 minute AbMat Sit-ups
1 minute Lunges



Monday 1.15.18 WOD– Nutrition Challenge Kickoff!

2018 Nutrition Challenge Kickoff!!
Today is the official start of our OCN Nutrition Challenge. We will work together as a community to improve nutrition and workout tracking to maximize our strength and endurance gains at the gym. We will have a brief discussion about the program at the beginning of each class. There will also be a table set up with information, goal/benchmark tracking sheets, and complimentary notebooks to help keep track of workouts and nutrition notes for each day. Please also record your name, My Fitness Pal user ID, and benchmark numbers on the white board! We are hoping to get everyone involved in sharing ideas, recipes and other information on our Facebook and MyFitnessPal group pages. We hope that focusing on a healthy nutrition program will allow everyone to achieve their 2018 New Years Resolutions and built the OCN community!


Set 1
5 Round Cindy Sprint

Set 2
Burpee Shuttles

Set 3
2K Row



Happy Birthday Manning! 1.11.18

Happy Birthday Manning!


Set 1
10 Minutes EMOM
10 x 25 Double Unders (or attempts)

Set 2
31 Calorie Row
31 AbMats
31 Box Jumps
31 Pullups
31 Wallballs
87 Double Unders

[ocn] CrossFit 2013 Summer Games - (245 of 347) [ocn] CrossFit 2013 Summer Games - (260 of 347)


Tuesday WOD 1.2.18

Happy New Year!

Set 1
10 x 5 Strict T2B (every EVEN)
10 x 5 Strict Pull-ups (weighted if possible) (every ODD)

Set 2
16 Min AMRAP
25 pull-ups
50 Cal Row
100 OHS (45/35)
50 BJ (24/20)
25 pull-ups



Happy Birthday Sarnar! 12.28.17

2 Rounds
2 Inch Worms
8 Wall Jerk Hops
8 Pushups
6 Push Jerks (Empty Bar/PVC)

Set 1
[ocn] Sarnar
Partners (broken up anyway)
12 Rounds
12 C2B Pullups [or Jumping]
12 Box Jumps (24/20”) [12/8”]
12 Shoulder to OH (95/65#) [65/35]