Oceanside Crossfit

WOD Sunday 06/01/08

Rest Day

Welcome to the OCF Gang Peter!

WOD Saturday 05/31/08

2 Rounds For Time:

25 Push Press, 95/65 pounds
20 Box Jumps, 30/24 inches
15 Thrusters, 95/65 pounds
10 Pull Ups
5 Broadjump Push Ups
5 Burpee High Jumps
5 Eight-Count Push Ups
5 Push Ups
5 Zero-Count Push Ups

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Check out the Chatty Cathys behind me standing in the "FORBIDDEN ZONE".  Bad!  Very Bad!!!  :)

WOD Friday 05/30/08

"Michael"
3 Rounds for time of:

Run 800 meters
50 Back Extensions
50 Sit Ups

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The OCF gang cheering Bret on during "Fran".

WOD Thursday 05/29/08

"Tabata This"

Push Press, 65/45 pounds
Parallette Push Ups
Wall Balls, 20/14 pounds

Complete 8 intervals for each exercise of 20 seconds of work followed by ten seconds of rest.

  100 squats and straight into box jumps.   Can be deadly Catina?

WOD Wednesday 05/28/08

"Grace"

30 Clean and Jerks, 135/95 pounds

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Congratulations to Brendan for completing the Olympic Lifting Certification this past weekend.

WOD Tuesday 05/27/08

For Time:

50 Push Ups
25 Sumo Deadlift High Pull 95/65 pounds
50 Pull Ups
25 GHD Sit Ups
50 Ring Rows
25 Burpees
Run 400 meters either at the beginning or end of workout.

James giving the 55 pound KB a swing.  Good work!

WOD Monday 05/26/08

Run 5k

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In honor of Memorial Day we will not be having any classes.  Enjoy your holiday and let's not forget those who gave all!

Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007.

WOD Sunday 05/25/08

Rest Day!

Danny boy!

WOD Saturday 05/24/08

"The Spanish Inquisition"
(name given by Huysman)

For time:

3 Rope climb ascents
25 Walking lunges
20 Pull Ups
50 Box jumps, 24/20 inch box
20 Double-unders or 100 singles
25 Jumping Squats
20 Knees to elbows
30 Kettlebell swings, 55/35 pounds
30 GHD Sit-ups
20 Push Press, 95/65 pounds
25 Burpees
30 Wall balls, 20/14 pounds

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You all did awesome with the Fran workout!   

WOD Friday 05/23/08

Four rounds for time of:
50 Squats
50 Double Unders

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Bret showing us how a burpee parallette is done!