Wednesday WOD 3/4/2015


Warm up

Air dyne sprint 4×20 sec rest 20 sec

12 tabata rds

6 med ball cleans

5 pull ups

12 walking lunges


8 tabata rds

plank holds


Hang clean


(a set of 3 is 1 power clean +2 full cleans) incease weight each set

17 min AMRAP

10 clean and jerks 135/95

10 burpees over bar

10 ring dips

Run 100m

Cool down

Easy pace 3 min Row/Air dyne


Tuesday WOD 3/3/2014



Warm up

3x200m rest 30sec

12 tabata rds

5 wall balls

5 push press (empty bar)

10 double unders


8 tabata rds

flutter kicks


 Push press
5-5-5-5-5 @70%

4 MIN to complete 3rds

10 power snatches 75/55
10 chest 2 bar pull ups

If you complete that you add 4 more minutes reps go up to 12. If you complete that you get 4 more minutes. Reps go up to 14. and so on

Cool down

Row easy 500m

lacrosse ball forearms/ shoulders

Monday W.O.D 3/2/2015

IMG_0509 IMG_0499 IMG_0484

Warm up

4x100m Sprint rest 20 sec

12 tabata rds

5 KB

5 Behind the neck press (light bar or PVC)

5 broad jumps


8 tabata rds

hollow body hold


Back squat

5-5-5-5-5 85% of 1RM

3 Rounds 
20 wall balls 20/14
20 OHS 95/65
50 double unders

Cool down

Easy 500m row

lacrosse ball shoulders/ forearms

Foam roll quads/ low back


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

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