Oceanside Crossfit

WOD Tuesday 01/01/08

Rest Day!

Happy New Year!

WOD Monday 12/31/07

Clean
1-1-1-1-1-1-1

Chris doing his first front squats.  Not too shabby!

WOD Sunday 12/30/07

Rest Day!

Man, we love what we do!

WOD Saturday 12/29/07

"Roll The Dice"

5 Rounds:

Run 250 meters

Roll two dice and do the two random exercises determined with every roll of the dice.

Roll a "skull & crossbones" do burpees x 20 reps
Roll a "2" do push-ups x 20 reps
Roll a "3" do jumping lunges x 20 reps
Roll a "4" do sumo deadlift high pull (75/45 pounds) x 20 reps
Roll a "5 do box jumps (24/20 inches) x 20 reps
Roll a "6" do medicine ball cleans (20/14 pounds) x 20 reps

Only 3 days after Jeff's severe right shoulder dislocation and he's at it again!!

"Roll The Dice"

5 Rounds:

Run 250 meters

Roll two dice and do the two random exercises determined with every roll of the dice.

Roll a "skull & crossbones" do burpees x 20 reps
Roll a "2" do push-ups x 20 reps
Roll a "3" do jumping lunges x 20 reps
Roll a "4" do sumo deadlift high pull (75/45 pounds) x 20 reps
Roll a "5 do box jumps (24/20 inches) x 20 reps
Roll a "6" do medicine ball cleans (20/14 pounds) x 20 reps

Only 3 days after Jeff's severe right shoulder dislocation and he's at it again!!

WOD Friday 12/28/07

4 Rounds for time:

Run 250 meters
20 Box jumps, 24/20 inches
20 Wall balls, 20/14 pounds
20 Thrusters, 75/45

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We start them off young!

WOD Thursday 12/27/07

Jerk:

3 Reps
   -Rest 2 Minutes
6 Reps
   -Rest 3 Minutes
9 Reps

AND

"Annie"
50-40-30-20-10 reps of:

Double unders
Sit ups

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Enjoy your 2 month vacation Alaleh!!  We'll miss you!

WOD Wednesday 12/26/07

21-15-9 reps of:

Run 250 meters
Broadjump push ups
Ring dips
KB swings, 1 pood

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"Triplets"

WOD Tuesday 12/25/07

Rest Day!

MERRY CHRISTMAS!!!!!!!

WOD Monday 12/24/07

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

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It's awesome to see how Kip's hardwork is paying off.  Good job!

WOD Sunday 12/23/07

Rest Day!

This is what happens after "Murph"!