Squat, Row, Burpee

Saturday, February 2 2019

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WOD: 3 rounds for time of: 15 double kb front squats 53/35 1,000-m row 15 burpees over the rower

Accessory: 3 rounds: 12 PVC Pass Thru, 12 OH walking lunge steps, 12 OH squats with PVC, 12 face down snatch grip presses OH

Recovery: Coaches Choice

5 Rounds Not for Time

Sunday, January 6 2019

WOD: 5 rounds NOT FOR TIME : 6 hang power clean, 5 front squats, 4 push jerks. (loading is up to the each person) - can be done as complex or done as every 3 minutes to increase difficulty

Strength: 3x12 seated z press(use db or kb)- 3x 12 seated arnold presses, 3x30 Seated med- ball twists

Recovery: coaches choice

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)

Squats & Jerks

Thursday, May 17

WOD: 3 rounds - 12 front squats 115/85, 10 push jerks 115/85 (from ground)

Strength: OH Squat 5x5 @ 75%

Gymnastic Prep: Complete 100 Hollow rocks with 2.5 pound plate overhead - every 25 reps pause for :10

Recovery: With hip circle, monster walk length of training area


Thursday, April 5

WOD: “Christine” 3 rounds, 500m Row, 12DL’s at body weight, 21 box jumps 20”(20 min time cap)

Strength: 10x2 Front squat @ 80%

Accessory: 1x50 feet elevated on two 45# plates glute ham bridges

Recovery: 50 walking lunge steps

Christine: ChristineThree rounds for time of: Row 500 meters 12 Deadlifts: body weight 21 Box jump, 20 inch box

12 min amrap, assault bike, C2B, Front squats

Monday, March 26

Reminder submit your scores for 18.5. Once you are do your 2018 CrossFit Open is complete!

WOD: 12 minute AMRAP 20 cal assault bike, 15 C2B, 10 Front squats 135/95 (from the ground ground)

Strength: 5 rep max backsquat

Accessory: 3x30 feet elevated glute ham bridges using hip circle 3x100 jump rope singles with hip circle on

Recovery: 1x100 banded good mornings

5 rep backsquat: 5 rep backsquatusing a straight bar

another mainsite gem

Monday, March 12

Reminder: Submit your scores for 18.3!!! Do not wait to submit, get it done. 3 weeks down, 2 weeks to go.

WOD: Five 3-minute rounds of: 10 front squats 185/125 10 box jumps 36/30 Row for max calories Rest 3 minutes between rounds. workout courtesy of CrossFit.com

Strength: 1 rep zercher squat off pins(set pins at parallel, use fat bar or pad and stand up with weight)

Recovery: Foam roll

Pull, Push, Thrust

Thursday, February 1

WOD: 12 min AMRAP- 5 pull ups, 10 push ups, 15 Thrusters 50/35 (pull ups can be strict if so cut reps down to a lower number)

Strength: 8x3 Front Squat @ 70%

Accessory: 4x20 banded side oblique crunches(bad to the bottom of the power rack)

Recovery: Bottom of feet roll out