Don't forget OCF's Annual Christmas Party on Saturday December 21st at 7:30pm at the Jolly Roger in the Oceanside Harbor. Please RSVP by Monday December 16th so we can give the restaurant/bar a head count. You can RSVP via comments and we will also have a list on the whiteboard. Thank you!
EMOM for 10 minutes
2 Clean & Jerks
*75% of 1RM
12 min AMRPA
6 Push Press (110/75 lbs)
9 Toes To Bar
12 Box Jumps (30/24")
L4 - AS RX
L3 - 95/65 lbs, 24/20"
L2 - 75/55 lbs, 20/16"
L1 - Power Clean & Push Jerk Barbell Skillz, 65/45 lbs, modified toes to bar or knees to elbows, 16/12"
L1m - Hang Power Clean & Push Press Barbell Skillz, manageable weight for pp, sit ups, manageable box jumpmore
NEVER QUIT. NEVER FORGET.
Today is our Schmall's Memorial TAPS Fundraiser & WOD. Unfortunately it's supposed to rain and it's causing me an internal toddler temper tantrum, so please be patient with any changes. Thank you!
The event is from 8am-2pm:
Silent Auction - 8am-1:30pm
Fundraiser BBQ 11am-2pm
ALL PROCEEDS WILL BE DONATED TO TAPS
Let us not forget what this day is all about. Today we are honoring a husband, son, brother and friend. GySGT Justin Schmalstieg was killed on December 15, 2010, defending our freedom. This is Oceanside CrossFit's way of lifting a brother's memory up and showing our appreciation.
Semper Fi Justin. You are deeply missed.
Begin with 800m Run
End with a 800m Run
L4 - As RX
L3 - Assisted pistol squats, 62/44 lb kb, 1 abmat...more
Attention OCFers!! GOOD NEWS! Our DECALS are finally in and available for purchase! Put em on your car, your moms car, your girlfriends car! Put em on stop signs, park benches and city buses! Put em anywhere you can find a flat surface!!! Ok im kidding, use your best judgement when placing your decals. As long as youre REPPIN OCF, its all good! Get em before theyre gone!!
20 min to find your 1RM
100 Double unders
50 Jumping Lunges
25 Push Press 110/75
75 Double Unders
40 Jumping Lunges
20 Push Press
50 Double Unders
30 Jumping Lunges
15 Push Press
25 Double Unders
20 Jumping Lunges
10 Push Press
POST LOAD AND TIME TO COMMENT SECTION BELOW!!more
Middle of the week...stay Motivated!
JERK (push or split as long as its done correctly)
5 x 2
SUM MO TABATA
PUSH UPS (chest to the deck)
0 COUNT BURPEES
*8 rounds of 20 sec of work followed by 10 seconds of rest for each movement. score is total reps completed
*POST LOADS AND REPS TO COMMENT SECTION BELOW!!!!!!!!more
This Saturday from 8am to 2pm is our Schmalls Fundraiser for TAPS; Tragedy Assistance Program For Survivors. Be there to honor our fallen friend and hero GySGT Justin Schmalstieg!
* WOD 8am-11am
* DJ 8am-2pm
* BBQ 11am-2pm; We will have bratwurst, hot dogs, chips and water for sale (all proceeds will go to TAPS)
* Kids WOD 11am; kids over the age of 5 years old may participate. There is a sign up on the whiteboard at the gym.
* Raffle & Silent Auction 1:30pm; for those of you that are unable to stay to the end we will have you leave your name & number on the raffle ticket.
If you are planning on coming to the Schmall's event can you please leave a comment? We are trying to get an idea of how many people will be showing up. Thank you!!
5 x 3
2 position Snatch (high hang, hang)
every 5 minutes on the minute for 20 minutes (4 rounds)
21 Deadlifts 225/135
rest for remainder of the 5...more
its Monday, lets get it!
20 minutes to work up to HEAVY load for:
20 min AMRAP
2 muscle ups
8 KB swings 70/55
muscle ups- 3 pullups 3 dips
HSPU- abmats/ paralette dips
KB swings- scale weight appropriately
*Post load and rounds + reps to comments*more
1 min max Hang Power Snatch (110/75 lbs)
1 min max Ring Dips
1 min max Air Squats
Rest 1 minute between rounds
L4 – As RX
L3 – 95/65 lbs, skinny band assisted ring dips
L2 – 75/55 lbs, pink band assisted ring dips
L1 – Manageable weight, green band assisted ring dips
L1m – Manageable weight, sub parallette dipsmore