Friday W.O.D 2/27/2015




 The CrossFit Open is upon us. You have until Monday to sign up on the OCF team. We will be having the Open workouts programmed for Friday for the next 4 weeks. You will be able to do them any time from Thursday till Monday. If you would like to do them please warm up with the class. When the class breaks off into the workout portion you will be able to go off and perform the workout. Please keep in mind that the clock is for the class and not for you personally. We would like to get every one together Saturday at 10am to do the open Workouts.

Warm up

Run 5x100m rest 20 sec

12 tabata rds

6 wall balls

6 med ball cleans

6 ring dips


8 tabata rds

Hollow body holds


20 minutes to find a heavy Clean


3 Rounds

15 Front Squats 95/65
12 Chest to Bars
9 Burpees


Open WOD

Cool down

Row 750m

Foam roll quads

Lacrosse ball shoulders

Monday W.O.D 2/23/2015

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Congrats to all the competitors from OCF this weekend.

We had 3 teams compete in the KO Klash in California.  We also had Sara and Chris and  Shannon and Marcos competed at the Valentines day Massacre. Shannon and Marcos took 2nd place. Congrats again and way to represent.

Warm up

Row 4x100m rest 20 sec

12 tabata rds

4 pull ups

6 Kettle bells

10 air squats


8 tabata rds

Flutter kicks


Shoulder press
5-5-3-3-2 @ 60% of 1RM


1000m Row

50 thrusters 45/35

30 Pullups

Cool down

Run 400m

Foam roll Quads/Fore arms

Wednesday W.O.D 2/18/2015




Warm up

Air dyne 5×20 seconds rest 20 sec

12 tabata rds

OHS/snatch stretch (foam roller and bar)

10 grass hoppers



1 Snatch @ 60% ( full)

17 minute Amrap

40 Burpees
30 Snatch 75/45
30 Burpees
30 Snatch 135/75
20 Burpees
30  Snatch 165/100
10 burpees
210/120 pound Snatch, as many reps as possible

(pick weights you can go up comparatively)

(does not have to be a full snatch)

Cool Down

Run easy 400M

foam roll quads/ hamstrings

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