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.

WOD

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.

HOLIDAY HOURS MONDAY October 14, 2013

Classes 10:00-11:00, 11:00-12:00

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 

Signing: Jay Nera Joins Animal!

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

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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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