WOD
Coaches Choice
Friday August 10, 2012
WOD
A. Snatch
B. 3 Rounds For Quality
1 Min Flexed Arm Hang
1 Min Handstand Hold (nose to wall)
1 Min Squat Hold (at parallel)
1 Min Hollow Hold
1 Min "Super Man" Hold
1 Min Flexed Arm Hang
1 Min Handstand Hold (nose to wall)
1 Min Squat Hold (at parallel)
1 Min Hollow Hold
1 Min "Super Man" Hold
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People, We’ve Got to Stop Icing. We Were Wrong, Sooo Wrong
Thursday August 9, 2012
WOD
A. Gymnastics
B. 2 Min Max Pistols
Rest 1 Min
Max In 10 Min (even ladder 2,2,4,4,6,6)
Push-Up
Box Jump 24/20
Rest 1 Min
2 Min Max D-U
Rest 1 Min
Max In 10 Min (even ladder 2,2,4,4,6,6)
Push-Up
Box Jump 24/20
Rest 1 Min
2 Min Max D-U
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Never Stop, Never Doubt
Wednesday August 8, 2012
WOD
A. Strict Press 3-3-3
B. 3 rounds for time:
10 KB Snatches LH 24/16
10 KB Push Press 24/16
10 KB Snatches RH 24/16
10 KB Push Press 24/16
10 T2B
Run100M
10 KB Snatches LH 24/16
10 KB Push Press 24/16
10 KB Snatches RH 24/16
10 KB Push Press 24/16
10 T2B
Run100M
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SFH Fish Oil & Whey Protein
Tuesday August 7, 2012
WOD
A. Front Squat 3-3-3
B. "Tabata"
Hang Power Clean 60/40
Pull-Up
Jump Squat
Hang Power Clean 60/40
Pull-Up
Jump Squat
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CrossFit O-Town BBQ/Pool party and Coaches BDay Bash Aug 25, 2012. Click HERE for more details.
Friday August 3, 2012
**Check the Schedule Page for Monday hours**
WOD
A. Full Clean
B. 18-15-12-9-6
HSPU
Box Jump (24/20) holding D.B
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Three Things You May Not Know About Heart Disease
Thursday August 2, 2012
**Check the Schedule Page for Monday hours**
WOD
A. Zercher squat 5-5-5
B. 5 min AMRAP
5 Pull ups
10 Push up
- 1 min rest-
5 min AMRAP
10 Wall Ball
15 KBS
- 1 min rest -
5 min AMRAP
150m row
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12 Reasons You’re Not Losing Fat
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