Static Holds after breathing hard

Thursday, August 16 2018

WOD: 500m row, :30 FLR(top of a push up), 400m row, :30 FLR, 300m Row, :30 FLR, 200m row, :30 FLR, 100m row, :30 FLR

Strength: 4x6 Front Squat @ 70%

Accessory: 4x20 banded pull thru

Recovery: 100 single jump ropes (if possible use bare feet)

EMOM for 20 - Power cleans

Sunday, August 12 2018

WOD: EMOM for 20 minutes 3 Power cleans on even minutes, 4 box jumps on even minutes (if you trained yesterday and/or box jumps aren't your thing do weighted step ups to a 24/20 box) (for a different stimulus - complete sandbag cleans or dball over shoulder - use a fat bar axle or put fat gripz on a barbell- use a stone to shoulder - db cleans - box height can any height)

Gymnastic Prep: 3x10 pbar shoot thrus, 3x ME ring support hold, 3x10 Kipping swings

Recovery: Coaches Choice

Chipper this Tuesday

Tuesday, August 7 2018

WOD: Complete 50 burpees to plate, 40 T2B, 30 KB snatch 70/53, 20 cal assault bike (complete burpees to a 45# plate, Scale T2B with less T2B if possible/knee tucks/V- ups/abmat sit ups, KB snatch is however no mandatory arm switch, assault bike is 20 cals for both boys/girls)

Strength: 12x3 Floor press @ 50-60% of 1RM (each set complete 3 close grip, re rack, 3 medium grip, re rack, wide grip, rack - then partner goes - try to rest 1:00-2:00 between sets - each person will perform 4 rotations of the previous)

Accessory: 3x12 Cuban Presses with db’s

Recovery: 1:00 handstand hold or if no hold 1:00 banded standing overhead hold

Short time -gotta be faster than that!

Monday, August 6 2018

Pr's and why you should be writing them up on the board!

OC - We got in new T-shirts and Tank tops! T-Shirts are Cardinal with Black logo - and Charcoal with Light Grey logo. Womens Tanks are in Vintage Black, Indigo, and Vintage Purple with light grey logo or Military Green with black logo. Guys Tank tops are Charcoal with Light grey logo. T-shirts are $15 and Tank tops are $20. Come get them while they last!

Mens T-shirt in Cardinal

Womens Tank in Vintage Purple

Mens Tank in Charcoal

WOD: Complete as many rounds as possible in 7 minutes of: 50 double-unders 10 overhead squats 135/95

Strength: Snatch Grip deadlift 1 RM

Accessory: 3x20 Barbell dimmel Deadlifts with slightly wider grip

Recovery: 50 lunge steps

Snatch Grip Deadlift: Snatch Grip DeadliftSnatch Grip deadlift, using snatch width and setting up just like a snatch

Deadlifts and Burpees

Thursday, August 2 2018

WOD: 5 rounds for time of: 5 deadlifts 275/185 lb and 10 burpees(lateral bar burpees - take off from two feet and land on two feet)

Strength: 6x6 Front squat @ 60% of 1RM Front squat

Accessory: 2xLOB Farmers Carry (push on the loading)

Recovery: 100 banded good mornings with butt against the wall(push belly out entire time and work spinal control in flexion and extension)


Tuesday, July 31

It is almost that time again - Best of the West Summer Event 2018 - August 25th and August 26th. OC will be closed on Friday August 24th at 1pm. We will need volunteers on Friday setting up the rig moving equipment etc, we will need judges and volunteers on both Saturday and Sunday. Sunday afternoon we will need volunteers as well to help clean up Summit High School and get OC back to normal for Monday morning classes. If you are interested in helping you may sign up here:

WOD: Isabel 30 snatches for time 135/95

Strength: 6x3 Push Jerk @ 70% of 1RM

Accessory: 4x10 supine ring rows (use a weight vest if possible- ensure abs are tight and down and no reaching for the rings)

Recovery: 30 banded pass throughs(keep constant tension on the band)​


Monday, July 30

Ruben R. with a push jerk

WOD: “Helen” 3 rounds, 400m run, 21 American Swings 53/35, 12 Pull ups

Strength: 3 Rep Front Squat

Accessory: 2x10 lateral lunges

Recovery: 1x50 round back banded good mornings

3 rep Front squat max: 3 rep Front squat maxcomplete a 3 rep max front squat

Helen: Helen

Tabatas x3

Tuesday, July 24

Annie M. knocking out push ups

WOD: 3 tabata cycles: strict pull ups, push ups, bike for calories(complete all 8 rounds of one movement before moving on)

Strength: 6x6 wide grip bench press @ 60% of 1RM bench press

Accessory: 3x10 each arm thumb out db rows - 3x 20 laying on side thumb down rear delt raises

Recovery: 2x50 banded face pulls

db and T2B

Monday, July 23

Charlene D., Deanna K and Liss M working thru some body weight movements

WOD: 5 rounds, 10 db squat cleans 50/35, 15 T2B

Strength: 1 rep max squat with speciality bar

Accessory: 2xLength of middle training area db death march (lunge touch weights to ground 3x using your back rounding and arching)

Recovery: 2:00 each side bird dog