"Big Jackie"

Monday, August 20 2018

If you are competing this weekend - don't tear your hands - either cut the number of pull ups or break them up.

WOD: “Big Jackie” 2k Row, 100 Thrusters 45#, 60 Pull ups (20 min time cap)

Strength: 4x5 Good Mornings (use any bar - you can use close stance or wide stance)

Recovery: 1x100 calf raises standing in power rack

Big Jackie: Big Jackie2k Row, 100 Thrusters 45#, 60 Pull ups

Accessories: No time


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

21-15-9 Row cals, pull ups, and single arm thrusters

Monday, July 16

OC is back to normal schedule thank you for understanding the coaches staff's desire to get better and learn more skills.

Learn more about the newest tool OC invested in to help you learn the truth of where you are today and help you identify where you want to go next.

WOD: 21-15-9 Single arm kb thrusters 53/35, pull ups and row calories

Strength: 8 rep max good morning (starting from pins, complete around 20 reps total)

Accessory: 3x20 Russian Swings (AHAP)

Recovery: 2:00 each side bird dog


Sunday, May 20

WOD: WOD: Lynne 5 rounds for max reps of: Body-weight bench presses Pull-ups Complete in 40 minutes - warm up as necessary and rest between rounds as necessary, scale as needed like any other workout - pick a load that allows you to complete at least 10 reps on first round - this can be done with strict or kipping pull ups. The pull ups are done unbroken

Recovery: Coaches Choice

Lynne: LynneComplete 5 rounds of Body weight bench press, and pull ups. Complete with a 40 minute time cap. Record total bench press reps, and kipping/butterfly pull ups

Thruster and Pull up

Friday, February 23

Reminder OC will be completing the OPEN workouts at 5:30pm. To see the workout go herehttps://games.crossfit.com/workouts/open/2018

Its not too late to sign up to do the workouts, we will do them every Friday night at 5:30pm.

OPEN 18.1 @ 5:30pm until we are done

WOD: 21-15-9 DB Thrusters 50/35 and Pull ups

Strength: Floor Press 3 RM

Accessory: 4x12 db bench press

Recovery: Foam Roll

With a partner

Saturday, February 10

WOD: 5 rounds with a partner, break up work as desired during the 1 min work, Min 1: Assault bike, Min 2: DB push Press, Min 3 DB walking lunges(open standard from 2017), Min 4 Wall ball, Min 5: Pull ups MIN 6 is REST (Try to communicate and move efficiently throughout the movements, the work changes if you are switching roles, if no partner just mirror when someone else works on another team) RUN TIME IS 30 minutes

Gymnastic Prep: 5 rounds, 10 V- ups, 10 alternating single leg v-ups, :30 Hollow hold, :30 Superman hold

Recovery: Coaches Choice

Assault bike calories, push press, C2B

Wednesday, January 17

WOD: 15-12-9 Assault bike calories, Push Press 135/95, C2B Pull ups

Strength: Work up to a max Turkish Get up on each hand

Accessory: After turkish get up complete 10 on each arm with 50% of your 1REP max

Recovery: 3 minutes of jump rope singles

Turkish Get up -RH : Turkish Get up -RH Right handed Turkish Get up. Start on the ground with a kb, dumbbell, or barbell and proceed to a standing position

Turkish Get up - LH : Turkish Get up - LH Left handed - using a kb dumbbell or barbell work from a seated position to a standing position.