Repeats - OC is closed for the 5:30am, 6:30am 7:30am classes

Tuesday, February 26 2019

OC will be closed for classes until 12(noon) today Tuesday, February 26th due to the inclement weather. The plan as of now(8:00pm, Monday, Feb 25 is to have classes at 12, 3:30(sports Performance) 4:30, 5:30 and 6:30pm classes.

WOD: 3x1000m row - resting 2:00 between attempts

Strength : 12x2 Push Jerk @ 70% of 1RM Push Jerk

Accessory: 3x6 seated z press (start with bar at nose height)

Recovery: 20 Sphinx push ups

Max and Meters

Friday, February 22 2019

Tonight is the first night of The CrossFit Open! We will start at 5:30 p.m. and finish up around 7:00 p.m. The first workout can be found here:

We will have you sign up into heats when you arrive. If you're not competing please come and cheer, high-five, fist-bump, motivate and encourage those that are!

Tonight's Theme is Favorite Sports Team!

Read About Coach Sarah's Response to "I'm not Competitive"

And More About The CrossFit Open 2019

WOD: 4x500m row - rest 3 minutes between row

Strength: 1 rep max strict press

Accessory: 3 rounds - 25 banded standing face pulls - :30 static banded hold in face pull position - :30 hollow rock hold

Recovery: 1x50 straight arm lat pull downs

5, 4, 3, 2 ,1 GO!

Sunday, February 17 2019

Check out OC's recent blog posts!

WOD: 5,4,3,2,1 DL heavy, row 100,200,300,400, 500 (round 1 5DL and 100m row)

Strength: 6x2 Split jerk (loading is up to the individual)

Recovery: coaches choice

30 x 5

Thursday, February 7 2019

WOD: For time: 30 OH walking lunge steps, 30 Knees to Elbows, 30 abmat sit ups, 30 cal row, 30 sit ups, 30 K2E, 30 OH walking lunge steps. Men use 45# plate, women use 35# plate Workout Courtesy of

Strength: 6x4 Front Squat @ 75% of 1RM

Accessory: 2x20 db walking lunge steps(use 50/35 or more if possible)

Recovery: 1:00 bottom of foot roll out

Row and Sandbag Get Ups

Wednesday, February 6 2019

WOD: 1k row - 4 sandbag get ups, 500m row, 4 sandbag get ups, 250m row, 4 sandbag get ups

Strength: 4x2 Turkish Get up on each hand - work up to a heavy double

Accessory: 4x5 Single arm kb swings

Recovery: 3:00 single under practice

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

Thrusters and Meters

Thursday, January 31 2019

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WOD: For time: 9 thrusters 65/45 1,000-m row 15 thrusters 1,000-m row 21 thrusters

Strength: 6x4 Front Squat @ 70% of 1RM Front Squat

Accessory: 2x20 Russian Swings Heavy

Recovery: 1x100 glute ham bridges with hip circle