WOD & News

images.jpg

Thank you Coach G for programming my WOD. Love you!

Tomorrow is Progenex Day at the gym. A representative will be here for every class handing out samples and will be available for questions.

Barbell Skillz

High Bar Back Squat

5x3

FOLLOWED BY

"Lolli"

5 Rounds

3 min AMRAP each round

1 minute rest between rounds

5 Power Cleans (110/75 lbs)

7 Push Press (110/75 lbs)

9 Zero Count Burpees

MODIFICATIONS:

LMH - 135/95 lbs

L4 - As RX

L3 - 95/65 lbs

L2 - 77/55 lbs

L1 - manageable weight

L1m - sub hang power clean, manageable weight

more
easter.jpg

HAPPY EASTER EVERYONE! ENJOY THIS VERY SPECIAL DAY!

more
Image.jpg

Barbell Skillz

Shoulder Press

3x5 and 10-7-4

FOLLOWED BY

Partner WOD!

Work in teams of 2

For Time:

150 Pull Ups

50 Tire Flips

150 Box Jumps (24/20")

400 meter partner carry

*Partners may work together on the tire flip if it's too heavy. Otherwise one partner works at a time.

MODIFICATIONS:

LMH - Chest to bar pull ups, 30/34"

L4 - As RX

L3 - Run 400 meters carrying a med ball (20/14 lbs)

L2 - 20/16", run 400 meters w/ med ball (16/10 lbs)

L1 - For Time

100 Assisted Pull Ups

50 Dumbbell or KB Deadlifts (manageable weight)

100 Box Jumps (manageable height)

Run 400 meters

L1m - For Time

50 Assisted Pull Ups

50 Air Squats

50 Box Jumps (manageable height)

Run 200 meters

more
photo-15.jpg

Barbell Skillz

Front Squat

5x3

FOLLOWED BY

High Bar Back Squat

1x20

FOLLOWED BY

3 Rounds

40 Kettlebell Swings (55/35 lbs)

20 Handstand Push Ups

*15 minute cap

MODIFICATIONS:

LMH - 70/55 lbs

L4 - As RX

L3 - 1 abmat hspu

L2 - 3 Rounds

30 KBS (44/26 lbs)

10 Handstand Push Ups (2 abmats

L1 - 3 Rounds

20 KBS (35/18 lbs)

10 Box Handstand Push Ups

L1m - 3 Rounds

15 KBS (manageable weight)

10 Push Ups

more
photo-16.JPG

Barbell Skillz

Bench Press

5x5

FOLLOWED BY

"Nasty Girls"

3 Rounds

50 Squats

7 Muscle Ups

10 Hang Power Cleans (135/95 lbs)

MODIFICATIONS:

LMH - 155/110 lbs

L4 - As RX

L3 - sub 10 Chest To Bar Pull Ups, 110/75 lbs

L2 - sub 10 Pull Ups, 95/65 lbs

L1 - sub 10 Assisted Pull Ups

L1m - 3 Rounds

20 Squats

10 Assisted Pull Ups

10 Hang Power Cleans (manageable weight)

more
Image.jpg

OCF would like to dedicate an area/wall to our military, fire and police folk. We will be collecting patches so if you can provide us with one or more we would love it. Thanks!

Barbell Skillz

Power Clean + Push Press + Jerk

*Work up to heavy load. Keep form!

FOLLOWED BY

For Time;

60 Wall Balls (20/14 lbs)

Run 200 meters

50 Double Unders

Run 200 meters

40 Ring Dips

Run 200 meters

30 Burpees

Run 200 meters

20 GHD Sit uPs

Run 200 meters

10 Handstand Push Ups

MODIFICATIONS:

L4 - As RX

L3 - Assisted Ring Dips, 1 abmat hspu

L2 -

50 Wall Balls (16/10 lbs)

Run 200 meters

40 Double Unders

Run 200 meters

30 Assisted Ring Dips

Run 200 meters

20 Burpees

Run 200 meters

10 GHD Sit Ups

Run 200 meters

5 Handstand Push Ups (2 abmats)

L1 -

50 Wall Balls (12/8 lbs)

Run 200 meters

40 Singles

Run 200 meters

30 Assisted Ring Dips

Run 200 meters

20 Burpees

Run 200...

more
photo 5.jpg

OCF would like to dedicate an area/wall to our military, fire and police folk. We will be collecting patches so if you can provide us with one or more we would love it. Thanks!

Deadlift

5x3 & 1x20

FOLLOWED BY

14 min AMRAP

3 Power Snatch (95/65 lbs)

6 Overhead Squats (95/65 lbs)

9 Box Jumps (24/20")

MODIFICATIONS:

LMH - 110/75 lbs, 30/24"

L4 - As RX

L3 - 75/55 lbs

L2 - 65/45 lbs, 20/16"

L1 - 55/35 lbs, sub hang power snatch, 16/12"

L1m - 14 min AMRAP

3 Hang Power Snatch or KBS (manageable weight)

6 Overhead Squats (PVC or manageable weight)

9 Box Jumps (manageable height)

more
photo 3.jpg

Barbell Skillz

High Bar Back Squat

5x3

FOLLOWED BY

21-15-9

Thrusters (110/75 lbs)

Pull Ups

FOLLOWED BY

Gym Skillz

Handstand Walk/Hold

MODIFICATIONS:

LMH - 135/95 lbs, weighted pull ups (45/30 lbs)

L4 - As RX

L3 - 95/65 lbs

L2 - 75/55 lbs

L1 - manageable weight, assisted pull ups

L1m - 15-12-9

Thrusters (manageable weight)

Assisted Pull Ups

more
Image.jpg

Barbell Skilz

Shoulder Press

5x3 & 10-7-4

FOLLOWED BY

12 min AMRAP

10 Box Jumps (24/20")

7 SDHP (95/65 lbs)

4 Muscle Ups

MODIFICATIONS:

LMH - 30/24", 110/75 lbs

L4 - As RX

L3 - 75/55 lbs, sub 10 ring dips for muscle ups

L2 - 20/16", 65/45 lbs, sub 10 assisted ring dips for muscle ups

L1 - 16/12", manageable sdhp, 10 assisted ring dips for muscle ups

L1m - 12 min AMRAP

10 Box Jumps

7 KB SDHP

4 Assisted Parallette Dips

more