Power snatches and lots of work

Sunday, December 24

WOD: Every minute on the minute for 10 minutes perform 3 power snatches (increase weight as you go)

Strength: Perform 5x5 Db Floor press, and 5x5 KB Front squat (perform heavy but good quality of movement)

Accessory: 40 box jumps or weighted step ups

Recovery: 1k Row


Back to normal schedule - advanced training at 7am, GP Class at 9am and 10am

Saturday, November 25

Normal schedule

Advanced training description: Here

WOD: 12 min EMOM, 1 squat clean to thruster increase weight each round rest 5 minutes and then 50 assault bike calories for time. Record total weight and then time on the assault bike

Strength: 6x4 OH Squat @ 65%

Recovery: Foam Roll

50 calories on Assault Bike: 50 calories on Assault Bike50 calories for time on the assault bike


squat thrust, hang db power clean, db push press

Tuesday, September 12

WOD: Every minute on the min for 12 minute: 3 DB squat thrusts, 6 Hang DB Power Cleans, 9 DB Push Press. Complete all movements in order and rest remainder of minute. Workout courtesy of dumbbellmission.com, Record db weight used for workout.

Strength: 12x2 Push Press @ 75% of 1RM Push Press

Accessory: Between each set of Push press complete either 20 hollow rocks or 20 supermans

Recovery: 1:00 min hang from pull up bar​


rows and burpee

Thursday, August 24

Reminder OC will be closed tomorrow at 1pm for the competition this weekend at Summit High School. We have 26 OC competitors and 40 people signed up to judge/volunteer at the event! Awesome participation and very appreciated. If you are free tomorrow at 1pm and after we will be at Summit High School setting up, and we could use the help. If you have questions post to comments. The event runs from 9-6 on Saturday and 9-3:30pm on Sunday.

WOD: 1k row 50 burpees for time

Strength: Emom for 20 minute perform 3 Front Squats(increase weight as desired, weight should start at around 50%)

Recovery : Foam Roll


EMOM

Thursday, July 27

Tomorrow is the last day for the silent auction to support Carly's trip to the CrossFit Games. The bids end tomorrow at 5pm. If you have questions about anything please let us know.

WOD: EMOM for 20 minutes complete 2 cleans + 2 Front squats(increase weight as needed, starting weight should be around 70% weight increases should be small, some weights can be hit multiple times before increasing)

Strength: 3x20 dimmel deadlift

Recovery: 1k row (focus on technique, driving through heels with a relaxed grip and replicating each stroke time after time)