Jump and Swings

Wednesday, February 13 2019

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WOD: 3 rounds, 100 double unders or 200 single jumps, 30 single arm KB Swings 35/26

Strength: 6xLOB Double kb front rack walks, 3xLOB Wheelbarrow walks, 3x:30 front rack static hold

Gymnastic Prep: 2x:30 single arm holds from pull up bar, 2x15 kipping swings(thumbs around the bar)

Recovery: 100 4 count flutter kicks


Saturday, January 26 2019

WOD: ”Annie” 50-40-30-20-10 reps for time of: Double-unders Sit-ups

Strength: 16 minute EMOM - 2 Power Cleans + 1 Jerk Increase weight every other minute

Accessory: Fundamentals

Recovery: coaches choice

Annie: Annie

Open WOD 14.1/11.1

Tuesday, January 22 2019

WOD: Open WOD 14.1/11.1 10 min AMRAP 30 double unders, 15 power snatches 75/55

Strength: 10x3 Strict Press @ 60% of 1RM Strict Press

Accessory: 4x12 Supine Ring Rows

Recovery: 1x100 standing banded face pulls with the banded low on the pull up rig

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

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


Thursday, April 12

WOD: Annie: “Annie” 50-40-30-20-10 double unders and abmat sit ups (can be scaled with double under work for a certain amount of time each set: example 50 practice double unders for 2:00, 40 practice for 1:45

Strength: 8x2 Front squat @ 85% of 1RM Front squat max

Accessory: Jump rope practice (5 minutes, to get a rope get feet, ankles, knees, hips warmed up)

Recovery: 3 minutes on each foot bottom of the foot roll out

Annie: Annie


Wednesday, March 14

WOD: 5 rounds, 20 russian swings, 100 singles or 50 D/U’s

Gymnastic Prep: 3 rounds not for time: 5 single leg squats each leg, :30 L-Sit (or knee tuck), 5 supine ring row with feet elevated if possible, 10 Kipping swings

Accessory: 100 lunge steps (unweighted)

Recovery: Foam Roll

10 and 30

Friday, March 9

Reminder: OC will have Friday night Open workouts starting at 5:30. The first heat will be at 5:45pm. Please be respectful of both the 4:30pm GP class as well as the 4:30pm 9-12 year Sports performance class. Warm ups should start only after they are done training.

WOD: Complete 3 rounds, 10 Power cleans 155/105, 30 D/U

Strength : Floor Press with DB 10 RM

Accessory: 3x12 db tate presses

Recovery: 1x100 banded tricep extensions

Fundamental work/active recovery

Wednesday, February 7

WOD: 3 rounds, 100 double unders or 200 single jumps, 30 russian swings 70/53

Strength: 3 rounds, Middle section carry down and back(us kb in front rack, dball, sandbag) Single arm(each arm) down and back, single arm OH carry down and back(each arm)

Recovery: 1k row or 5:00 min bike with nose only breathing