WOD
A. Back Squat 80% 6x4sets
B. 10 Rounds For Time:
7 D.B. Push Press (RH)
5 Box Jump 24/30"
7 D.B. Push Press (LH)
5 Box Jump 24/30"
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Friday November 1, 2013
WOD
A. Back Squat 80% 6x4sets
B. 10 Rounds For Time:
7 D.B. Push Press (RH)
5 Box Jump 24/30"
7 D.B. Push Press (LH)
Thursday October 31, 2013
HAPPY HALLOWEEN
WOD
A. Gymnastics
B. 15 Minute AMRAP
2 TGU
10 T2B
20 Switch Lunges
C. 2 Minute Pike Stretch
1 Minute Rest
2 Minute Pancake Split
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Wednesday October 30, 2013
WOD
A. Snatch
B. EMOTM 20 Minutes
2 Hang Power Snatch@60-70%
8 Push-Up
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July 25/13
Tuesday October 29, 2013
WOD
A. Zercher Squat 5-5-5-5
B. For Time:
50 Squats
3 Bar Muscle-Up
40 Squats
6 Bar Muscle-Up
30 Squats
9 Bar Muscle-Up
20 Squats
12 Bar Muscle-Up
10 Squats
15 Bar Muscle-Up
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Monday October 28, 2013
WOD
A. Squat Clean Thruster
B. In 15 Minutes Perform:
100 Burpees
7 Wall Ball EMOTM
(in remaining time)
AMRAP Push-Up
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Friday October 25, 2013
WOD
A. Back Squat 80%x5x5
B. 3 Rounds For Reps
1 Minute Row
1 Minute Box Jump 30/24
1 Minute Slam Ball
1 Minute D.B. Snatch 70/50lb
1 Minute Push-Up
1 Minute Rest
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CROSSFIT WOMEN: BEAUTIES OR BEASTS?
Thursday October 24, 2013
WOD
A. Weighted Chin-Up 1-1-1-1-1-1-1
B. 1 Max Set Wall-Ball
C. For Time:
42 KBS 2/1.5p
21 HSPU
30 KBS 2/1.5p
15 HSPU
18 KBS 2/1.5p
9 HSPU
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*June 26 2013
Wednesday October 23, 2013
WOD
A. "Bear Complex"
7 sets of the following sequence
Power Clean
Front Squat
Push Press
Back Squat
Push Press
5 rounds – work up to max load
Power Clean
Front Squat
Push Press
Back Squat
Push Press
5 rounds – work up to max load
You can't set the barbell down until each round is complete. Rest as needed between rounds, but keep increasing the load on the barbell until you find your max. Your score is the max weight with which you were able to complete a full round.
Tuesday October 22, 2013
WOD
A. 3 Position Snatch + OHS (from the floor)
B. "Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
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Monday October 21, 2013
WOD
A. Deadlift 1-1-1-1-1-10
B. 12 Rounds For Time
3 Burpees
6 KBS 2/1.5p
9 Squats
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Friday October 18, 2013
WOD
A. Back Squat 80% 4x6 sets
B. 5 Rounds For Reps
90 Second AMRAP "DT"
12 Deadlift
9 Hang Clean
6 Push Press
Rest 90 seconds
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Thursday October 17, 2013
WOD
A. Gymnastics
B. For Quality 5 Minutes at each station
Handstand Walk/Handstand Hold
Inverted Hang to Lower
Turkish Get-Up
V-Outs
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Wednesday October 16, 2013
WOD
A. Push Press 1-1-1-1-1-10
B. Max Strict Pull-Up
C. 2 Rounds Half "TABATA"
Wall Ball
Double Under
Slam Ball
30 sec between exercises
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Tuesday October 15, 2013
A HORRIFIC HALLOWEEN HO'DOWN AT CROSSFIT O-TOWN!!
POTLUCK AND MASQUERADE!!
Grab your others, sisters and brothers and throw on a costume and be ready to consume some veggies and meats cause thems our treats. Bring some food for smiles and good moods! If you don't have a mask hit the dollar store or hit the floor for burpees and shots...you'll be doin lots. Lets not keep calm and instead party on.
Party kicks off at X and ends around X on October 26th. We'll have a list up so people can mark down what they are bringing to the potluck.
A. 3 Position Snatch(Top Down)
B. 10 Minute EMOTM
1-3 Position Snatch(Top Down)
C. 10 Minute AMRAP
1 Push-Up
1 T2B
3 Push-Up
3 T2B
5 Push-Up
5 T2B
etc........
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Chad Mackay - 225# Three Position Snatch from The Outlaw Way on Vimeo.
Friday October 11, 2013
A HORRIFIC HALLOWEEN HO'DOWN AT CROSSFIT O-TOWN!!
POTLUCK AND MASQUERADE!!
Grab your others, sisters and brothers and throw on a costume and be ready to consume some veggies and meats cause thems our treats. Bring some food for smiles and good moods! If you don't have a mask hit the dollar store or hit the floor for burpees and shots...you'll be doin lots. Lets not keep calm and instead party on.
Party kicks off at X and ends around X on October 26th. We'll have a list up so people can mark down what they are bringing to the potluck.
WOD
A. Back Squat 80% 3x6 sets
B. 12 Minute AMRAP
2 Box Jump
2 Ring Dip/ Push up
4 Box Jump
4 Ring Dip/Push up
6 Box Jump
6 Ring Dip/Push up
etc........
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Thursday October 10, 2013
WOD
A. Clean
B. For time
150 Hollow rocks
7 Deadlifts OTM 140/90kg
*The workout starts with Deadlifts
Wednesday October 9, 2013
WOD
A. Clean + 5 Strict Press
B. 7 Rounds For Time:
7 D.B. Snatch (RH)
7 D.B. Thruster (RH)
7 D.B. Snatch (LH)
7 D.B. Thruster (LH)
100M Run
7 Burpees
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Tuesday, October 8, 2013
BIG SHOUT OUT to all of the Crossfit OTowners who represented last weekend at WODktoberfest!! Our Rx'ers really handled their own very well. With our gentlemen: Pete and Brett finished second and Lando and Harry Finished 3rd!! Beard and Jammer didn't win...but their love for double unders has been ignited... Old Man Marc showed everyone what it means to be the 'jackedest' senoir citizen on the planet with the Meatman Ernest tossing weights around with the same vigor he does grass fed beef. Broads: Carly and the estranged Apples came in 1st!! Kris, Kyle, Matt Charbs, and Brule enjoyed their first competition and hit some solid PRs in the scaled division. Matt and Brule finished 3rd. ALL kicked ass and are extremely motivated to continue to train harder with mucho focus on their softball on a field into a hockey net throwing skills.
Much love to all the fans who showed up to cheer our crew on!!
WOD
A. Snatch
B. Death By Pull-Up, Push- Up, Squat 20 Minutes
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Monday October 7, 2013
WOD
A. Deadlift 3-3-3-3-3
B. 15 Minute AMRAP
5 Burpees
10 Wall Ball
15 KBS 1/1.5p
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BREAKFAST OF CHAMPIONS. EAT LIKE AN ATHLETE AND PERFORM LIKE A BEAST
Friday October 4, 2013
WOD
A. Gymnastics
B. "Helen"
3 Rounds For Time
400M Run
21 KBS 1.5p
12 Pull-Ups
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Thursday October 3, 2013
WOD
A. 3 Position Clean (Top Down)
B. 6 Rounds For Reps
1 Min Clean
1 Min Rest
Post loads and reps to comments
Wednesday October 2, 2013
WOD
A. Power Clean + 3 Push Press
B. EMOTM 15 Minutes
9 Box Jump 24/30"
9 Ring Dips
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