Cindy with a twist

Monday, September 24 2018

WOD: In 20 mins: perform 1 round of Cindy(5 pull ups, 10 air squats, 15 air squats), after the round perform 1 sumo deadlift on 1st round, 2 sumo deadlift on 2nd round. Sumo weight is 315/205

Strength: 1 rep max sumo deadlift

Recovery: 50 superman every 10 reps hold :05​


"Fight Gone Bad"

Saturday, August 11, 2018

WOD: 3 rounds for max reps of: 1 minute of wall-ball shots 1 minute of sumo deadlift high pulls 1 minute of box jumps 1 minute of push presses 1 minute of rowing (calories) Rest 1 minute Men: 20-lb. ball to 10-ft., 75-lb. SDHP and press, 20-in. box Women: 14-lb. ball to 9-ft., 55-lb. SDHP and press, 20-in. box

Recovery: Coaches Choice

Fight Gone Bad: Fight Gone Bad


7 min - row and dubs

Thursday, July 12

Reminder OC is closed this weekend. The gym will be open from 7-8am on Saturday - check in for the CrossFit Gymnastic Seminar starts at 8:30 so the gym needs to be cleared out by then.

WOD: Complete as many rounds as possible in 7 minutes of: 200-m row 50 double-unders Workout courtesy of CrossFit.com

Strength: 5x5 box squat @ 75% of 1RM

Strength: 6x3 sumo deadlift @ 65%- 75%

Recovery: 1x100 banded good mornings


FOR TIME - Fast and Heavy

Friday, June 22

WOD: For time, fast and heavy: 21 dumbbell thrusters Run 400 meters 18 dumbbell thrusters Run 400 meters 15 dumbbell thrusters Run 400 meter DB load is up to you - if no run row 500m or 1k concept 2 bike, or ski 500m,

Strength: work up to a heavy chin up - after complete 3x5 chin ups @ 60% of your 1RM daily max (scaled work accumulate 1:00 total time chin up hold - and 15 total reps using lightest band possible)

Recovery: 1x50 on each arm seated rows

Weighted Chin Up : Weighted Chin Up Palms facing you, weighted chin up


Fat Arm Friday

Friday, June 1

WOD: 21-15-9 Strict Pull ups, Calorie row, burpees (if some strict pull ups but not 40+ reps cut the number, if no strict pull ups use a band that allows you to complete 3-5 reps strict, if no strict pull ups with band use ring rows and utilize weakest grip)

Strength: 1 rep max bench press close grip (1 finger on the smooth)

Accessory: 3xME close grip push ups(rest 1-2 minutes between efforts)

Recovery: 1:00 plank arms extended