WOD & News

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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
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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
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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
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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
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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
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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
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Barbell Skillz

Front Squat

5x3 & 1x20

FOLLOWED BY

100 Double Unders

5 Power Snatch (110/75 lbs)

75 Double Unders

10 Power Snatch

50 Double Unders

15 Power Snatch

25 Double Unders

20 Power Snatch

MODIFICATIONS:

LMH - 135/95 lbs

L4 - As RX

L3 - 95/65 lbs

L2 - 75/55 lbs

L1 - 50-40-30-20 double unders or sub singles, manageable power snatch

L1m - 5 Rounds

50 Singles

10 Hang Power Snatch

more
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Barbell Skillz

Bench Press

5x5

FOLLOWED BY

"The Seven"

7 Rounds

7 Handstand push-ups

7 Thrusters (110/75 lbs)

7 Knees to elbows

7 Deadlifts ( 205/155 lbs)

7 Burpees

7 Kettlebell swings, (55/35 lbs)

7 Pull-ups

*A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

MODIFICATIONS:

LMH - 135/95 lb thruster, 245/185 lb dl, 70/55 lb...

more

Barbell Skillz

Power Clean + 2 High Hang Clean (from hip)

*work up to heavy load

FOLLOWED BY

15 min AMRAP

Run 200 meters

Max Pull Ups

FOLLOWED BY

Cool Down

Stretch/Roll Out

MODIFICATIONS:

LMH - max chest to bar pull ups

L4-L2 - RX

L1 - assisted pull ups

L1m - 15 min AMRAP

Run 200 meters

7 Assisted Pull Ups

more
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Barbell Skillz

Deadlift

3x3 and 1x20

FOLLOWED BY

9 Min AMRAP

10 Pistol Squats (alternating legs)

7 Toes To Bar

FOLLOWED BY

Gymnastic skills

3 Rounds

1 min each

L-Hold

*from rings or parallettes

MODIFICATIONS:

L4 - As RX

L3 - assisted pistols (hold on to bar with one hand)

L2 - assisted pistols (hold on to bar with both hands or use band

L1 - box pistols, knees to ?

L1m - 9 min AMRAP

10 Air Squats

7 Sit Ups

more

Barbell Skillz

High Bar Back Squat

5x3

FOLLOWED BY

10 Rounds

7 Ground To Overhead (135/95 lbs)

10 Zero Count Burpees

FOLLOWED BY

Gymnastic Skill

Hollow Hold

*floor and from bar

MODIFICATIONS:

LMH - 155/110 lbs

L4 - As RX

L3 - 110/75 lbs

L2 - 95/65 lbs

L1 - manageable weight

L1m - 7 Rounds

7 Hang To Overhead (manageable weight)

7 Zero Count Burpees

more

Barbell Skillz

Press

3x5 and 10-7-4

FOLLOWED BY

Row 500 meters

50 Toes To Bar

40 Jumping Lunges

30 Wall Balls (20/14 lbs)

20 Handstand Push Ups

10 Zero Count Burpees

Run 400 meters

MODIFICATIONS:

L4 - As RX

L3 - 1 abmat hspu

L2 - 16/10 lb wb, 2 abmat hspu,

L1 - sub knees to ?, 12/8 lb wb, box hspu

L1m - Row 300 meters

25 Sit Ups

20 Lunges

15 Wall Balls (manageable weight)

10 Push Ups

5 Zero Count Burpees

Run 200 meters

more

Barbell Skillz

Front Squat 5x3

FOLLOWED BY

Back Squat

1x20

FOLLOWED BY

3 Rounds

21 Deadlifts (85% Bodyweight)

Run 200 meter runs

5 Power Cleans (85% Bodyweight)

MODIFICATIONS:

LMH - Bodyweight

L4 - As RX

L3 - 70% bodyweight

L2 - 50% bodyweight

L1 - manageable weight

L1m - 3 Rounds

15 Deadlifts (manageable weight)

Run 200 meters

5 Hang Power Cleans (manageable weight )

more

Bench Press

5x5

FOLLOWED BY

"Helen"

3 Rounds

Run 400 meters

21 Kettlebell Swings, 55/35 lbs)

12 Pull Ups

FOLLOWED BY

Ring Work

*inverted hold to front lever

MODIFICATIONS:

LMH - 70/55 lbs, c2b pull ups

L4 - As RX

L3 - As RX

L2 - 44/26 lbs

L1 - 35/18 lbs, assisted pull ups

L1m - 3 Rounds

Run 200 meters

15 Kettlebell Swings (manageable weight)

9 Assisted Pull Ups

more
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Barbell Skillz

Hang Power Snatch

6x6

*work on speed and technique. Not too heavy

FOLLOWED BY

400 meter run

21-15-9 reps

Overhead Squats (95/65 lbs)

Burpees

Run 400 meters

150 Double Unders

MODIFICATIONS:

LMH - 110/75 lbs

L4 - As RX

L3 - 75/55 lbs, 100 double unders

L2 - 65/45 lbs, 75 double unders

L1 - manageable weight, 50 double unders or 150 singles

L1m - Run 200 meters

15-12-9 reps

Manageable or PVC Overhead Squats or Air Squats

Burpees

Run 200 meters

50 Singles

more
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<-- Burpees by the pool. No excuses!

Strength

Deadlift

3x3 and 1x15 to 20

FOLLOWED BY

21-15-9

Kettlebell Swings (55/35 lbs)

Ring Push Ups

Chest To Bar Pull Ups

MODIFICATIONS:

LMH - 70/55 lbs

L4 - As RX

L3 - regular pull ups

L2 - 44/26 lbs, parallette push ups, regular pull ups

L1 - 35/18 lbs, parallette push ups on knees, assisted pull ups

L1m - 15-12-9 reps

KBS (manageable weight)

Push Ups

Assisted Pull Ups

FOLLOWED BY

Cool Down

3 Rounds (not for time)

5 Sotts Press

3 Handstand Attempts

more
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We are starting a strength cycle for the next 6 weeks. Weights will be heavier than normal and we are also adding some "cool down" work. We would love your feedback in the next few weeks!

Barbell Skillz

Back Squat

5x3

FOLLOWED BY

13minute AMRAP

3 Thrusters (75% Bodyweight)

10 Box Jumps (24/20")

FOLLOWED BY

"Cool Down"

3 Rounds

1 minute L-Hold (modifications include "c"hold, heels on ground. Hold, rest, hold, rest, for one minutes time)

MODIFICATIONS:

LMH - Bodyweight, 30/24"

L4 - As RX

L3 - 65% bodyweight

L2 - 50% bodyweight, 20/16"

L1 - 35% bodyweight, 16/12"

L1m - manageable weight, manageable height

more
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So, so sad to be missing this one...NOT!!

WORKOUT 14.5

MEN - includes Masters Men up to 54 years old

21-18-15-12-9-6-3 reps for time of:

95-lb. thrusters

Burpees

WOMEN - includes Masters Women up to 54 years old

21-18-15-12-9-6-3 reps for time of:

65-lb. thrusters

Burpees

Notes

This workout begins from the standing position with the barbell on the floor and the athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every second counts in this workout. Your score will the the time it takes to complete all 168 repetitions. There is no time cap for this workout.

This workout ends when the feet land on the other side of the bar on the final rep. Time will be recorded in full seconds. Do not round up. If you finish in 14:34.8, your score is 14:34.

MODIFICATIONS:

L4 - As RX

L3 - 75/55 lbs

L2 - 65/45 lbs

L1 - 21-15-9-6-3, 55/35 lbs

L1m - 15-12-9 @ manageable weight

more

Barbell Skillz

High Bar Back Squat

5x5

FOLLOWED BY

EMOM for 10 minutes

10 Front Squat (95/65 lbs)

10 Push Press (95/65 lbs)

MODIFICATIONS

LMH - 110/75 lbs

L4 - 95/65 lbs

L3 - 75/55 lbs

L2 - 64/45 lbs

L1 - 55/35 lbs

L1m - EMOM for 10 minutes

5 Front Squat (manageable weight)

5 Push Press (manageable weight)

more

Gymnastic Skillz

Handstand Walk/Rope Climb

FOLLOWED BY

Strict Diane (not for time)

21-15-9

Deadlifts (225/165lbs)

Handstand Push Ups

MODIFICATIONS:

LMH - 275/195 Deficit HSPU

L4 - As RX

L3 - 185/135 lbs, 1 abmat hspu

L2 - 155/110 lbs, 2 abmat hspu

L1 - manageable weight, box hspu

L1m - 15-12-9

Deadlifts (manageable weight)

Push Ups

more
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Push Press

5x5

FOLLOWED BY

3 Rounds

AMRAP to failure of:

1 Shoulder Press

1 Push Press

1 Push Jerk

*All three equal one round.

**Rest as needed between rounds. At least 3 minutes.

FOLLOWED BY

As many air squats in 2 minutes

MODIFICATIONS:

LMH - 135/95 lbs

L4 - 110/75 lbs

L3 - 95/65 lbs

L2 - 75/55 lbs

L1 - 65/45 lbs

L1m - manageable weight

more
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Barbell Skillz

Deadlift

5x5

FOLLOWED BY

10-9-8-7-6-5-4-3-2-1

Sumo Deadlift High Pulls (95/65 lbs)

Thursters (95/65 lbs)

Pull Ups

MODIFICATIONS:

LMH - 110/75 lbs

L4 - As RX

L3 - 75/55 lbs

L2 - 65/45 lbs

L1 - 55/35 lbs, assisted pull ups

L1m - 10-8-6-4-2

Sumo Deadlift High Pull (KB or manageable barbell weight)

Thrusters (manageable weight)

Assisted Pull Ups

more
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Barbell Skillz

Front Squat

5x5

FOLLOWED BY

Run 200 meters

21-15-9

Hang Power Cleans (110/75 lbs)

Front Squat (110/75lbs)

Push Ups

Run 200 meters

MODIFICATIONS:

LMH - 135/95 lbs

L4 - As RX

L3 - 95/65 lbs

L2 - 75/55 lbs

L1 - Manageable weight

L1m - Run 200 meters

15-12-9 reps

Hang Power Cleans (manageable weight)

Front Squats

Push Ups

Run 200 meters

more
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Which one of these movements are you dreading the most? If you already have completed the WOD which one hurt the most?

WORKOUT 14.4

MEN - includes Masters Men up to 54 years old

Complete as many rounds and repetitions as possible in 14 minutes of:

60-calorie row

50 toes-to-bars

40 wall-ball shots, 20 lb. to 10-foot target

30 cleans, 135 lb.

20 muscle-ups

WOMEN - includes Masters Women up to 54 years old

Complete as many rounds and repetitions as possible in 14 minutes of:

60-calorie row

50 toes-to-bars

40 wall-ball shots, 14 lb. to 9-foot target

30 cleans, 95 lb.

20 muscle-ups

MODIFICATIONS (if you can't do muscle ups sub pull ups for the total rep count)

L4 - As RX

L3 - 110/75 lbs

L2 - Row 50 cal's, 40 toes to bar, 30 wall balls at 16/10lbs 9' target for women, 20 power cleans, 95/65 lbs, 10 pull ups

L1 - Row 40 cal's, 30 knees to ?, 25 wall balls at 12/8 lbs, 15 power cleans at manageable weight, 10 assisted pull ups

L1m - Row 30 cal's, 30 sit ups, 20...

more

Barbell Skillz

Overhead Squat

1 RM

FOLLOWED BY

EMOM for 20 minutes

2 Cleans (155/110 lbs)

8 Pull Ups

MODIFICATIONS:

LMH - 185/135lbs, c2b pull ups

L4 - As RX

L3 - 135/95 lbs

L2 - 110/75 lbs

L1 - manageable weight, assisted pull ups

L1m - manageable weight for HPC or PC, assisted pull ups

more

A couple of our own, Andrea (Dre) and Gina, will be competing in the Spartan Championships National qualifier for a bodybuilding, bikini, figure & physique contest. The contest will take place on May 3rd. We would love to get a group to go down to SD and show them our support. The link to the tickets is below the workout.

Barbell Skillz

Clean

*work up to 1RM

FOLLOWED BY

"Grace"?

30 Ground To Overhead (135/95lbs)

Run 1 mile

MODIFICATIONS:

LMH - 155/110lbs

L4 - As RX

L3 - 110/75 lbs

L2 - 95/65 lbs

L1 - Front Squat Skill Work, manageable weight, run 1200 meters (3 laps)

L1m - Front Squat Skill Work, Hang to Overhead, run 800 meters

more

Barbell Skillz

Jerk

*work up to 105% of 1 RM

FOLLOWED BY

1000 meter row/run

3 Front Squat (155/110lbs)

800 meter row/run

6 Front Squats

600 meter row/run

9 Front Squats

400 meter row/run

12 Front Squats

200 meter row/run

15 Front Squats

*Run or row every other time. If you start with 1000m run then you will do an 800m row next and vice versa.

MODIFICATIONS:

LMH - 185/135lbs

L4 - RX

L3 - 135/95 lbs

L2 - 110/75 lbs

L1 - 800m row/run, 600m, 400m, 200m, 100m, manageable front squat

L1m - Row 200m

5 Front Squats

Run 200 m

5 Front Squats

Row 200m

5 Front Squats

Run 200m

5 Front Squats

Row 200m

more
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Barbell Skillz

Snatch

*work up to 105% of 1 RM

FOLLOWED BY

"Helen"

3 Rounds

Run 400 meters

21 Kettlebell Swings (55/35 lbs)

12 Pull Ups

MODIFICATIONS:

LMH - 70/55 Lbs, chest to bar pull ups

L4 - As RX

L3 - As RX

L2 - 44/26 lb kbs

L1 - Overhead Squat Skill (substitues Snatch), 35/18lb kbs, assisted pull ups

L1m - Overhead Squat Skill (substitues Snatch)

3 Rounds

Run 200 meters

15 Kettlebell Swings (manageable weight)

9 Assisted Pull Ups

more
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Happy Saint Patrick's Day!

Now let's celebrate with a spirit crushing workout.

Barbell Skillz

Clean & Jerk

*work up to 105%

FOLLOWED BY

"Fun Run"

20/16 lbs

Run 400 meters w/ Med Ball (every run)

25 Wall Balls

Run 400 meters

25 Medicine Ball Cleans

Run 400 meters

25 Med Ball Throws

Run 400 meters

25 Overhead Med Ball Squats

Run 400 meters

25 Slam Balls

Run 400 meters

25 Med Ball Sit up Toss

*Work in teams of 2 or more. One ball only for the run and must be passed by teammates during the run. Each team member must complete each exercise (all 25 reps)

MODIFICATIONS:

L4 - As RX

L3 - 20/14lb

L2 - 16/10lb

L1 - 12/8lb, 20 reps each

L1m - sub 200 meter run, 15 reps each

more
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Great turn out last night! Thank you to everyone!

Rest Day

more
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WORKOUT 14.3

MEN

Complete as many reps as possible in 8 minutes of:

135-lb. deadlifts, 10 reps

15 box jumps, 24-inch

185-lb. deadlifts, 15 reps

15 box jumps, 24-inch

225-lb. deadlifts, 20 reps

15 box jumps, 24-inch

275-lb. deadlifts, 25 reps

15 box jumps, 24-inch

315-lb. deadlifts, 30 reps

15 box jumps, 24-inch

365-lb. deadlifts, 35 reps

15 box jumps, 24-inch

WOMEN

Complete as many reps as possible in 8 minutes of:

95-lb. deadlifts, 10 reps

15 box jumps, 20-inch

135-lb. deadlifts, 15 reps

15 box jumps, 20-inch

155-lb. deadlifts, 20 reps

15 box jumps, 20-inch

185-lb. deadlifts, 25 reps

15 box jumps, 20-inch

205-lb. deadlifts, 30 reps

15 box jumps, 20-inch

225-lb. deadlifts, 35 reps

15 box jumps, 20-inch

MODIFICATIONS:

L4 - As RX

L3 - rep scheme and box jump the same.

Weights for DL: Men: 110lbs, 165lbs, 195lbs, 225lbs, 275lbs, 305lbs

Women:...

more

Barbell Skillz

Power Clean

*15 minutes to find 3RM

FOLLOWED BY

Shoulder Press

5x3

FOLLOWED BY

21-15-9

Hand Release Push Ups

Ring Dips

Handstand Push Ups

MODIFICATIONS:

L4 - As RX

L3 - assisted ring dips, 1 abmat hspu

L2 - assisted ring dips, 2 abmat hspu

L1 - assisted ring dips, box hspu

L1m - 15-12-9

Hand Release Push Ups

Parallette Dips

Push Press (manageable weight)

more

Barbell Skilz

Hang Power Snatch

5x5

*Speed and foot drill. Stick OH position.

FOLLOWED BY

Snatch

5x1 @ 95%

FOLLOWED BY

3 Rounds

4 min AMRAP

5 Deadlifts (155/110 lbs)

3 Hang Cleans (155/110)

1 Shoulder to Overhead (155/110lbs)

Rest 1 minute between rounds

MODIFICATIONS:

LMH -185/135lbs

L4 - As RX

L3 - 125/85 lbs

L2 - 105/65lbs

L1 - Hang power snatch and OHS skill work, 85/55, sub hang power clean

L1m - Hang power snatch and OHS skill work, manageable weight, sub hang power clean

more

Have you RSVP's for the End of Nutrition Challenge? Click on the EVITE link above to for more information and to RSVP.

Barbell Skillz

1 Hang Clean + 2 Jerks + 1 Hang Clean

*work up to heavy load

FOLLOWED BY

4 Rounds

21 Thrusters (85/65 lbs)

Run 400 meters

9 Pull Ups

MODIFICATIONS:

LMH - 100/75 lbs

L4 - As RX

L3 - 75/55 lbs

L2 - 4 Rounds

15 Thrusters (65/45) lbs

Run 400 meters

9 Pull Ups

L1 - 4 Rounds

15 Thrusters (55/35 lbs)

Run 400 meters

9 assisted pull ups

L1m - 4 rounds

9 Thrusters (manageable weight)

Run 200 meters

9 Assisted Pull Ups

more

This Saturday March 15th is the End of Nutrition Challenge Party at the Jolly Roger. Festivities start at 7:30pm. Please let us know if you will be attending va the EVITE link above so we can give the Jolly Roger an approximate head count. Thank you!

Barbell Skillz

Hang Snatch

5x3

*Start at just below the knee. Work up to heavy load

FOLLOWED BY

3 Rounds

Max reps of Overhead Squats @ 95% of Snatch 1 RM

FOLLOWED BY

9 Minute AMRAP

10 Medicine Ball Cleans (20/14 lbs)

11 Push Press (85/65 lbs)

MODIFICATIONS:

LMH- 100/75 lb pp

L4 - As RX

L3 - 75/55 lbs

L2 - 16/10 lb wb, 65/45 lbs

L1 - 12/8lb wb, 55/35 lbs

L1m - 9 min AMRAP

5 Medicine Ball Cleans (manageable weight)

6 Push Press (manageable weight)

more
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Here's the list I have for 100% success on the Nutrition Challenge. Am I missing anybody?

- Ken

- Lindsay Leahy

- Julie

- Rosemary

- Lilly

- Jess

- Michael C.

- Michael Anthony

- Ava

- Cara

- Jo

- Kevin S.

- Mark

Barbell Skillz

Clean & Jerk

5x1 @ 95%

FOLLOWED BY

Rear Jerk

3x3

*work up to heavy load

FOLLOWED BY

10 Minute AMRAP

10 Kettlebell Swings (55/35 lbs)

10 Zero Count Burpees

10 Wall Balls (20/14lbs)

MODIFICATIONS:

LMH - 70/55 lb kbs, 16lb wb for women

L4 - As RX

L3 - As RX

L2 - 44/26 lb kbs, 16/10 lb wb

L1 - 35/18 lb kbs, 12/8 lb wb

L1m - 18/9 lb kbs, 10/6 lb wb

more

Open gym/Open WOD from 9am to 11am and BBQ immediately following. Join the fun!

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

10 overhead squats (95/65 lbs)

10 chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

12 overhead squats

12 chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

14 overhead squats

14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

MODIFICATIONS:

L4 - As RX

L3 - 75/55 lbs, regular pull ups

L2 - 65/45 lbs, regular pull ups

L1 - manageable weight, assisted pull ups

L1m - 5 reps each, manageable weight or PVC OHS, assisted pull ups

more
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Tomorrow (Saturday for those checking the WOD tonight) is The Open BBQ! We will be hosting a BBQ immediately following the Open workouts. We will be providing the food so please byob. Thank you all for RSVP's. Looks like we are going to have a great showing.

Barbell Skillz

Clean Drops

5x5

*Speed drill. May use weight but keep it light. Focus on foot work and catch position. There is no dip and drive. Start from full extension.

FOLLOWED BY

5 Power Cleans + 1 Jerk

*Work up to heavy load. Ensure reps are clean and form is tight. Avoid arched backs on the jerks and keep midline tight. Lock out jerk before coming to standing position.

FOLLOWED BY

12 min AMRAP

5 Deadlifts (185/145)

Run 400 meters

5 Thrusters (110/75 lbs)

MODIFICATIONS:

LMH - 225/160 lb dl, 135/95 lb thruster

L4 - As RX

L3 - 155/110 lb dl, 95/65 lb thruster

L2 - 135/95 lb dl, 75/55 lb thruster

L1 - manageable weights

L1m - manageable weights, sub run 200 meters

more
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Two things for you all today:

1) We are bringing back the Wednesday 7pm class starting March 12th.

2) If you haven't already don't forget to RSVP for the BBQ this Saturday .

Now let's get to work!

Barbell Skillz

3 Sets

Power Snatch + Hang Snatch + 2 Overhead Squats @80%

FOLLOWED BY

EMOM for 15 minutes

10 Push Ups

25 Double Unders

MODIFICATIONS:

L2-L4 - RX

L1 - Power Snatch + 1 Overhead Squat Skill Work, sub 50 singles

L1m - Overhead Squat Skill Work

EMOM for 15 minutes

5 Push Ups

25 Singles

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The last couple of days we have been talking about the BBQ on Saturday but what about the Annual End Of Nutrition Challenge Celebration? Thursday is the last day of the challenge so on the evening of Saturday March 15th we will be sticking with tradition and celebrating at the Jolly Roger in the Oceanside Harbor. All our welcome!

Barbell Skillz

High Bar Back Squat

1-1-1-1-1-1-1

*Each rep heavier than the one prior. If max is reached continue with that amount for the remainder of the lifts. This should be a near one rep max weight for 7 sets.

FOLLOWED BY

3 Rounds

Row 800 meters

15 Wall Balls (20/16lbs)

30 Kettlebell Swings (55/44lbs)

*Challenge; unbroken KBS every set and sub 5 minute row.

*20 minute limit

MODIFICATIONS:

LMH- 70/55lb kbs

L4 - As RX

L3 - 20/14lbs, 55/35 lb kbs

L2 - 16/10lb wb, 44/26 lb kbs

L1 - 600 meter row, 12/8lb wb, 26/18 lb kbs

L1m - 3 Rounds

Row 400 meters

10 Wall Balls (manageable weight)

10...

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BBQ this Saturday following the Open workout. Everyone and their families are welcome. Please RSVP by Thursday!

Barbell Skillz

5 Rounds

2 Cleans & 2 Jerks @ 80%

FOLLOWED BY

Front Squats

*work up to heavy triplet

FOLLOWED BY

5 Rounds

5 Dumbbell Deadlifts (50/35 lbs)

5 Dumbell Hang Cleans (50/35 lbs)

10 Handstand Push Ups

*Not enough dumbbells? Sub Barbell at 110/75 lbs

MODIFICATIONS:

LMH - 55/45 lbs or 155/110 lb barbell, deficit hspu

L4 - As RX

L3 - 40/25 lbs or 95/65 lb bb, 1 abmat

L2 - 30/20 lbs or 75/55 lb bb, 2 abmats

L1 - sub hang power clean, 25/15lbs or manageable barbell, box hspu

L1m - Front Squat Skill Work

5 Rounds

5 Deadlifts (manageable barbell)

5 Hang Power Clean (manageable barbell)

7 Push Ups

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Saturday Open WOD BBQ!

Let's celebrate the Open Season with a BBQ and community. Immediately following the Open workouts on Saturday March 8th we will be hosting a barbecue. Athletes, their spouses, significant others and kiddos are welcome. If you are participating in the Open or just want to come enjoy the fun you are all welcome!

Please RSVP to comments by Thursday. We will continue this post so there are no excuses. Let's celebrate!!

Don't forget that today is the BodyFat tank. Make sure you do not workout prior to dunking. It's not allowed!

Barbell Skillz

Snatch

4 Triplets @80%

*Triples-three consecutive lifts, not necessarily touch and go.

FOLLOWED BY

15 min AMRAP

5 Burpees

10 Pull Ups

15 Box Jumps 24/20"

MODIFICATIONS:

LMH - sub c2b pull ups, box jump overs @ 24/20"

L4 - As RX

L3 - As RX

L2 - 20/16"

L1 - Overhead Squat Skill Work, assisted pull ups, 16/12"

L1m - Overhead Squat Skill Work

15 min AMRAP

5 Burpees

...

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Great job everyone on the Open WOD.

You deserve a break today!

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For those competing we will have judges available between 9am and 11am

WOD

Workout 14.1

10 minute AMRAP

30 Double Unders

15 Power Snatch (75/55lbs)

MODIFICATIONS:

LMH- 110/75 lbs

L4 - As RX

L3 - As RX

L2 - 65/45 lbs

L1 - 55/35 lbs, sub 100 singles for Double Unders

L1m - 10 min AMRAP

30 Singles

10 Hang Power Snatch (manageable weight)

NOTES:

This workout begins with the Athlete holding their jump rope with the barbell loaded to the appropriate weight. After 30 double-unders are completed the athlete will move to the barbell to perform power snatches. For the power snatch to count, the barbell will move from the ground (or below the knee if the barbell is unloaded) to the overhead position with the knees, hips and shoulders extended in one line. After the 15 reps, they will move back to the jump rope and begin the next round.

Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the total number...

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We will have to postpone our Open Kick Off BBQ on Saturday due to rain. We don't see rain for months but when we really need the sun….

If you haven't registered for the Open get on it NOW!! You say you're not good enough? Most of us are not but we are doing it for the community and to possibly help those athletes that are. The more points we generate the better. Click on the link below to register. The cost is only $20.

WOD

Barbell Skillz

Hang Clean

5x5

*Touch & go reps. Work up to heavy load

FOLLOWED BY

Rear Press

5x5

FOLLOWED BY

"Grace"

30 Ground To Overhead (135/95lbs)

LMH (clearly the winning name)-155/110lbs

L4 - As RX

L3 - 110/75 lbs

L2 - 95/65 lbs

L1 - Manageable Weight

L1m - Hang Power Clean Skill

30 Hang to Overhead @ manageable weight

more

Post Your Vote!

Here are the choices for the LMH name:

1) Keep Level Meat Head (LMH)

2) Level Advanced

3) Level RX+

4) Level RXX

MODIFICATIONS:

Barbell Skillz

Hang Power Snatch

5x5

* Work speed, footwork and catch position

FOLLOWED BY

High Bar Back Squat

5x3

*Work up to heavy

FOLLOWED BY

EMOM for 10 minutes

Odd Minute Complete 10 Thrusters (75/55 lbs)

Even Minute Complete Chest To Bar Pull Ups

LMH- 95/75 lbs

L4 - As RX

L3 - 75/55 lbs, sub regular kipping pull ups

L2 - 65/45 lbs, sub regular kipping pull ups

L1 - perform 7 reps of each exercise, 55/35 lbs, sub assisted pull ups

L1m - perform 5 reps of each exercise, manageable weight or PVC, assisted pull ups

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We are going to postpone the vote for the Level Meathead name until tomorrow. Today we want to encourage everyone to sign up for The Open. OCF will be hosting our own "Regionals" as well as "Games" for our members. We will have an RX and Scaled Level so everyone can participate. You must be registered for The Open to participate and qualify for the OCF Regionals. Details to follow regarding qualifying for the Regionals and the Games as well as the dates. Thank you!

WOD

Barbell Skillz

Halting Clean

5x5 (athlete works up to heavy load)

*Athlete pauses below knee for a full second then completes the movement. Focus on technique through the middle meaning "floating" the knee and brushing the mid thigh during extension and landing with hips back and elbows up.

FOLLOWED BY

3 Rounds

6 Front Squats (155/110lbs)

12 Muscle Ups

24 Box Jumps (24/20")

*each missed rep becomes 5 burpees on the spot

MODIFICATIONS:

LTBD- 185/135 lbs

L4 - As RX

L3 - 135/95 lbs, sub 6 of each ring dips & pull ups...

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CrossFit Open 2014

OCF will be hosting the Open workouts. The workouts will be held during the Friday night competitor's class at 6pm as well as Saturday mornings from 9am to 11am. We encourage all our athletes to register for this fun event. Don't look at it as a competition but a friendly gathering of like-minded people participating in a worldwide event. The energy in the gym is infectious and it's a great time to bond with your fellow athletes.

There are a few new rules for the Open this year. Please review them on the CrossFit Games website. For those of you that are serious about qualifying for Regionals you must be judged by a coach who has passed the judge's certification. Also, you must have video footage to back your results. Please bring your own recording/video device and let us know beforehand if you will be needing a certified coach. As for the rest of us you will still need to be judged by a level one Crossfit coach so please let us know when you will be attending the workout. We ask for your patience during the workouts. We may need to run...

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We have heard you and we are listening!

We know you have felt that the workouts are catering to the advanced athlete. We were ramping it up to prepare for the Open but most of us are your average athlete. We do CrossFit to reach our individual goals. For some that's competition and for others to feel good and get or stay in shape. That being said, you will notice that are level four and scaling will be back to where it used to be and for those that want to ramp it up or looking to participate in competitions we will have a special level for them. Any ideas what that level should be called? Level Meat Head is funny and all but maybe a name without the sarcasm? Or do you like it? Any suggestions would be appreciated.

Once again we will be posting the workout on the website. We were hoping to drive more activity on the website and interaction among the athletes but it appears that we made many of you unhappy and that is unacceptable. We would still appreciate it if you are comfortable posting your results. If not, tell us if you liked the workout, hated it or...

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How will you be spending your rest day?

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Sorry for the very late post! Don't forget to post your results from today's WOD.

more

Barbell Skillz

Front Squat

5x5

FOLLOWED BY

Hint: It was an open WOD last year

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It's hard to believe that the Nutrition Challenge ends in two week's. Do you know what that means? A party of course! OCF loves to make excuses for celebrations. The party will take place on Saturday March 15th at The Jolly Roger. No surprises there.

All are invited, not just those that participated, succeeded or failed in the Challenge. This is good news because I would hate to miss my own party.

Barbell Skillz

Snatch Balance

3x5

FOLLOWED BY

Snatch Grip Deadlifts

4x4

*Heavy

FOLLOWED BY

fun things

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The 7pm Competition Open class on Wednesday's is temporarily cancelled until further notice. We are trying to figure out what we should do with that time slot. Thank you for your patience!

Barbell Skillz

High Bar Back Squat

5x5

*Heavy!

FOLLOWED BY

more stuff

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Barbell Skillz

Rear Jerk

3x5

FOLLOWED BY

3 Rounds

Max Cleans

*Touch & Go @75%

FOLLOWED BY

???

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You guys did a fantastic job posting your results last week so we are going to slowly start posting the WOD's. We shall call these teasers…

Barbell Skillz

EMOM for 15 minutes

Snatch + Hang Snatch + OHS @75%

FOLLOWED BY

????

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How much longer of this? Ask Coach G.

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Happy Valentines Day Everyone. We love you OCFers but not enough to post the WOD!

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The follow up Body Fat Dunk Tank will be held on Monday March 3rd. The sign up sheet will be on the desk. Time's will range between 6:50am and 7:00pm.

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Keep those posts coming!

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Ok guys let's keep up the momentum of posting your results! Yesterday was great minus the whining.

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What? No WOD posted? Yep, that's right! Your dear Coach G refuses to post the workout until he sees more results being posted under comments. So when you comply and start posting we will once again post. It's that simple!

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Barbell Skillz

3 Rounds of max reps @ 80%

FOLLOWED BY

50 Burpees

40 Pull Ups

30 Handstand Push Ups

20 Box Jumps (24/20")

10 Knees to Elbows

L4 - As RX

L3 - 1 abmat hspu

L2 - 2 abmat hspu, 20/16" box

L1 - 35 Burpees, 25 Assisted Pull Ups, 15 Box HSPU, 10 Box Jumps (16/12"), 5 modified knees to elbows

L1m - 3 Rounds

10 Burpees

10 Assisted Pull Ups

10 Push Ups

10 Box Jumps (manageable height)

10 Sit Ups

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Barbell Skillz

Clean & Jerk

*15 minutes to work up to heavy load

FOLLOWED BY

"Karen"

150 Wall Balls (20/14")

*Immediately followed by

"Helen"

3 Rounds

Run 400 meters

21 Kettlebell Swings (55/35 lbs)

12 Pull Ups

MODIFICATIONS:

L4 - As RX

L3 - Sub 100 wall balls (20/14lbs)

L2 - sub 75 wall balls (16/10lb), 44/26 lb kbs

L1 - Choose ONE workout, for "Karen" do 75 walls balls (12/8lbs), "Helen", 35/18 kbs, assisted pull ups

L1m - "Helen" ONLY

3 Rounds

Run 400 meters

12 Kettlebell Swings (manageable weight)

12 Assisted Pull Ups

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EMOM for 30 minutes

1 Bear Complex (205/145lbs)

-Power Clean

-Front Squat

-Push Press

-Back Squat

-Push Jerk

MODIFICATIONS:

L4 - As RX

L3 - 145/100 lbs

L2 - 110/75 lbs

L1 - Manageable weight

L1m - EMOM for 30 minutes

2 Hang Power Cleans & Push Press

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Barbell Skillz

4 Rounds

Snatch + 2 Overhead Squats @ 80%

FOLLOWED BY

Deadlift

5x3

FOLLOWED BY

21-15-9 Reps of

Dumbell Thrusters (50/35 lbs)

Toes To Bar

Burpees

MODIFICATIONS:

L4 - As RX

L3 - 40/25 lbs

L2 - 30/15 lbs

L1 - Power Snatch + 2 Overhead Squats, 20/10 lbs, modified knees to elbows

L1m - Hang Power Snatch + 1 Overhead Squat

15-12-9 reps of

Barbell Thrusters (manageable weight)

Sit Ups

Burpees

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Barbell Skillz

4 Rounds

2 Power Clean + Hang Clean + Split Jerk @ 80%

FOLLOWED BY

8 min AMRAP

10 Front Squat (100/70 lbs)

10 Push Press (100/70 lbs)

REST 4 MINUTES

8 min AMRAP

10 Box Jumps (24/20")

10 Kettlebell swings (70/55 lbs)

MODIFICATIONS:

L4 - As RX

L3 - 80/60 lbs, 55/44lb kbs

L2 - 70/50 lbs, 20/16" bj, 35/26 kbs

L1 - power clean + hang power clean + push jerk

Manageable weight, 16/12" box jump, 26/18 kbs

L1m - 2 hang power clean + push press

8 min AMRAP

10 Air Squats or Manageable Front Squat

10 Push Press (manageable weight)

REST 4 MINUTES

8 min AMRAP

10 Box Jumps (12/6")

10 Kettlebell Swings (18/9lbs)

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So sorry all you Denver fans but that was just embarrassing!

Barbell Skillz

Clean Pulls

5x5 @110%

FOLLOWED BY

Rear Press

5x5

FOLLOWED BY

5 Rounds

5 Thrusters (135/95 lbs)

Run 200 meters

Cash Out:

1 Muscle Up and 50 Unbroken Double Unders

L4 - As Rx

L3 - 110/75 lbs, modified muscle up

L2 - 95/65 lbs, sub 3 strict pull ups & 3 ring dips, 50 double unders

L1 - manageable weight, sub 3 assisted pull ups & 3 assisted ring dips, 100 Singles

L1m - manageable weight, sub 3 assisted pull ups & 3 parallette dips, 50 Singles

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Who are you cheering for?

WOD

Rest Day

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Barbell Skillz

2 Push Press + 1 Split Jerk

*work up to heavy load

FOLLOWED BY

"Cindy XXX"

20 min AMRAP

Pull Ups

Push Ups

Squats

*Start first round with 5 pull ups, 10 push ups, 15 squats. Increase reps for each movement by 5 every round thereafter.

MODIFICATIONS:

L4 - As RX

L3 - As RX

L2 - Traditional "Cindy"

L1 - Traditional "Cindy", assisted pull ups

L1m - 15 min AMRAP

5 Assisted Pull Ups

7 Modified Push Ups

9 Squats

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Barbell Skillz

Halting Snatch Deadlift + Hang Snatch

5x3 @ 75%

FOLLOWED BY

12 min AMRAP

Handstand Push Ups

High Bar Back Squat (135/95 lbs)

* 1 each, 2 each 3 each and continue in this fashion

MODIFICATIONS:

L4 - As RX

L3 - 110/75 lbs, 1 abmat hspu

L2 - 95/65 lbs, 2 abmat hspu

L1 - halting snatch deadlift + hang power snatch, manageable back squat, box hspu

L1m - Hang Power Snatch only, manageable or pvc back squat, regular push ups

more
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Barbell Skillz

Snatch Balance

5x5

*technique and speed work

Followed By

Deadlift

5x5

*Reset after each lift. Not touch and go. Work up to heavy load.

FOLLOWED BY

3 Rounds

20 Toes To Bar

15 DB Push Press (45/35 lbs) or Barbell Push Press (110/75 lbs)

Run 400 meters

1 Clean & Jerk (205/145 lbs)

MODIFICATIONS:

L4 - As RX

L3 - 35/20 lb DB or 95/65 lb BB, 175/110 lb c&j

L2- 30/15 lb DB or 75/55 lb BB, 135/75 c&j

L1 - 3 Rounds

10 Modified Knees to Elbows

10 DB or BB Push Press (manageable weight

Run 400 meters

1 Power Clean & Jerk (manageable weight)

L1m - 3 Rounds

10 Sit Ups

10 Barbell Push Press (manageable weight)

Run 200 meters

1 Hang Power Clean & Push Jerk (manageable weight)

more

Barbell Skillz

Power Clean

*work up to a 5 rep max. Must be touch and go.

FOLLOWED BY

Front Squat

3x5

FOLLOWED BY

20 min AMRAP

100 Double Unders

50 Power Snatch (135/95 lbs)

25 Muscle Ups

MODIFICATIONS:

L4 - As RX

L3 - Front Squat 3x5 Lift only, 75 Double Unders, 110/75 lbs, sub either pull ups or ring dips for muscle ups

L2 - Front Squat 3x5 Lift only, 50 Double Unders, 95/65 lbs, sub either pull ups or assisted ring dips

L1 - Front Squat 3x5 Lift only, 100 singles, 30 Power Snatch (manageable weight), assisted pull ups

L1m - Front Squat Skill Work only, 20 min AMRAP

50 Singles

15 Hang Power Snatch (manageable weight)

10 Assisted Pull Ups

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CrossFit Irons in Vista will be hosting a Kevin Ogar Fundraiser this Saturday February 1st in hopes of raising money for Kevin's medical bills. Fundraiser will be donations only. There will be no cover charge or drop in fee! 100% of All Donations after the event will be sent to Kevin to help him in his long road of recovery!

WOD

Barbell Skillz

3 Rounds @ 75%

Power Snatch + Hang Snatch + 2 Overhead Squats

FOLLOWED BY

Shoulder Press

3x3

FOLLOWED BY

10-9-8-7-6-5-4-3-2-1 reps of

Wall Balls (20/14lbs)

Box Jumps (24/20")

5 minute rest

10-9-8-7-6-5-4-3-2-1 reps of

Medicine Ball Cleans (20/14 lbs)

Pull Ups

*20 minute limit including the rest time

MODIFICATIONS:

L4 - As RX

L3 - As RX

L2 - 16/10 lb wb & mbc, 20/16" bj

L1 - 12/8 lb wb & mbc, 16/12" bj, assisted pull ups

L1m - Power Snatch and/or Hang Power Snatch Skill Work

10-8-6-4-2 rep count, manageable weight and height, assisted pull ups

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Barbell Skillz

Clean & Jerk

3x3 @ 75%

*may drop bar between reps

High Bar Back Squat

5x3

FOLLOWED BY

EMOM for 15 minutes

5 Thrusters (110/75 lbs)

7 Zero Count Burpees

MODIFICATIONS:

L4 - As RX

L3 - 95/65 lbs

L2 - 75/55 lbs

L1 - Manageable weight

L1m - EMOM for 15 minutes

3 Thrusters (manageable weight, pvc or air squat)

5 Zero Count Burpees

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Overhead Squat

5x5 @ 55%

Jackie

Row 1000 meters

50 Thrusters (45lbs/45lbs

30 Pull Ups

MODIFICATIONS:

L4 – AS RX, Sub 9 minutes

L3 – AS RX, sub 11 minutes

L2 – AS RX, sub 13 minutes

L1 – 800 meter row, 35/25 lbs, assisted pull ups

L1m – 600 meter row,

30 Thrusters (Manageable weight)

15 assisted pull ups

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Power Clean

1 RM

FOLLOWED BY

3 minute AMRAP

Burpees

*2 minute rest

3 minute AMRAP

Wall Balls (20/14lbs)

*2 minute rest

3 min AMRAP

Double Unders

MODIFICATIONS:

L4 – AS RX

L3 – AS RX

L2 – 16/10 lb wb

L1 – 12/8 lb wb, singles

L1m – Manageable weight for wall ball, singles

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Push Jerk

3x3 @ 75%

FOLLOWED BY

3 rounds

Run 400m

12 Deadlifts (225/165lb)

MODIFICATIONS:

L4- As RX

L3 – 175/135 lbs

L2 – 155/110 lbs

L1 – 135/95 lbs

L1m – 3 Rounds

Run 250 meters

12 Deadlifts (manageable weight)

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Back Squat

3x3

FOLLOWED BY

9-15-21

Start and end with a 400 meter run

Hang Power Snatch (95/65 lbs)

Toes To Bar

MODIFICATIONS:

L4 – AS RX

L3 – 75/55 LBS

L2 – 65/45 LBS

L1 – manageable weight, modified toes to bar or knees to elbows

L1m – sub sit ups

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EMOM for 10 minutes

2 Clean & Jerks @ 75%

FOLLOWED BY

5 rounds

30 Double Unders

20 Kettlebell Swings (55/35 lbs)

10 push press (110/75 lbs)

MODIFICATIONS:

L4 – As RX

L3 – 95/65 lb pp

L2 – 44/26 lb kbs, 75/55 lb pp

L1 – 35/18 lb kbs, Manageable weight

L1m – 5 Rounds

30 Singles

15 KBS (manageable weight)

10 Push Press (manageable weight)

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Deadlift

5x3 @ 65%

FOLLOWED BY

12 min AMRAP

10 Overhead Squats (110/75 lbs)

10 Pull Ups

10 Ring Dips

MODIFICATIONS:

L4 – As RX

L3 – 95/65 lbs, skinny band ring dips

L2 – 75/55 lbs, pink band ring dips

L1 – Manageable weight OHS, assisted pull ups, green band ring dips

L1m – PVC OHS or Air Squats, assisted pull ups, parallette dips

more

Barbell Skillz

Snatch

5x5 at 65%

FOLLOWED BY

"Annie R U Ok?

21-15-9

Row For Calories

Thrusters (95/65 lbs)

Medicine Ball Cleans (20/14)

Sumo Deadlift High Pulls (95/65 lbs)

Wall Balls (20/14 lbs)

Burpees

MODIFICATIONS:

L4 - AS RX

L3 - 75/55 lbs

L2 - 65/45 lbs, 16/10 lb med ball

L1 - 15-12-9 reps, 55/35 lbs, 12/8 lb med ball

L1m - Row 200 meters

15-12-9

Thrusters (manageable weight)

Med Ball Cleans (manageable)

Burpees

Row 200 meters

more

Barbell Skillz

Snatch Balance + 2 Overhead Squats

*work up to heavy load

FOLLOWED BY

4 Rounds

10 Power Cleans (135/95 lbs)

50 meter Front Rack Lunges (135/95 lbs)

15 Burpees

MODIFICATIONS:

L4 - As RX

L3 - 110/75 lbs

L2 - 95/65 lbs

L1 - Manageable weight

L1m - 4 Rounds

10 Hang Power Cleans (manageable weight)

50 meter Lunges

7 Burpees

more

Barbell Skillz

EMOM for 10 minutes

2 Hang Cleans + 5 Front Squats @ 65%

FOLLOWED BY

3 Rounds

100 Double Unders

7 Snatch (135/95 lbs)

7 Muscle Ups

MODIFICATIONS:

L4 - AS RX

L3 - 75 double unders, 95/65 lbs, 2x2 pull ups and ring dips per 1 muscle up

L2 - 50 double unders, 75/55 lbs, 2x2 pull ups and assisted ring dips

L1 - 100 singles, manageable weight for power snatch, 2x2 assisted pu's & ring dips

L1m - 3 Rounds

50 Singles

7 Hang Power Snatch (manageable weight)

7 Parallette Dips

7 Assisted Pull Ups

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CrossFit Open registration opens today!

Barbell Skillz

Push Press + Push Jerk

*Work up to heaviest load possible

FOLLOWED BY

50-40-30-20-10

Wall Balls (20/16lbs)

Toes To Bar

Kettlebell Swings (55/44lbs)

MODIFICATIONS:

L4 - As RX

L3 - 20/14 lb wb, 55/35 lb kbs

L2 - 16/10lb wb, 44/26 lb kbs, 40-30-20-15-10

L1 - 12/8 lb wb, modified knees to elbows, 35/18lb kbs, 35-25-15-10-5

L1m - manageable weights, sub sit ups, 15-12-9-6-3

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Barbell Skillz

Hang Snatch

5x5 @65%

High Bar Back Squat

5x3

FOLLOWED BY

EMOM for 6 minutes

7 Dumbbell Hang Cleans (45/30lbs)

7 Hand Release Push Ups

REST 3 MINUTES

EMOM for 6 minutes

7 Dumbbell Front Squats (45/30 lbs)

10 Chest To Bar Pull Ups

MODIFICATIONS:

L4 - As RX

L3 - 40/25lbs, regular pull ups

L2 - 35/20lbs, regular pull ups

L1 - 30/15 lbs, sub hang power clean, assisted pull ups

L1m - EMOM for 6 minutes

5 Dumbbell Hang Power Cleans (manageable weight)

5 Push Ups

REST 3 MINUTES

EMOM for 6 minutes

5 Dumbbell Front Squats (manageable weight)

7 Assisted Pull Ups

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Clean & Jerk

5x5 @ 65%

FOLLOWED BY

Barbell Tabata (95/65 lbs)

Deadlifts

Hang Power Clean

Push Press

Thrusters

*Rest 1 minute between movements

MODIFICATIONS:

L4 - As RX

L3 - 75/55 lbs

L2 - 65/45 lbs

L1 - 55/35lbs

L1m - Manageable weight

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Barbell Skillz

1 1/4 High Bar Back Squat

5x3 (HEAVY)

FOLLOWED BY

9-21-15 reps of

Burpee Pull Ups

Thrusters (95/75 lbs)

MODIFICATIONS:

L4 - As RX

L3 - 85/65 lbs

L2 - 75/55 lbs

L1 - Regular Burpees, manageable thruster

L1m - 9-15-12 reps of

Modified Burpees

Thrusters (PVC or manageable weight)

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We will no longer be offering the noon class on Tuesday & Thursday's. So sorry for the inconvenience!

Barbell Skillz

Overhead Squat Skill Work (15 minutes)

3x3

FOLLOWED BY

20-15-10-5 reps

Handstand Push Ups

Toes To Bar

Box Jumps (30/24")

MODIFICATIONS:

L4 - As RX

L3 - 1 abmat hspu, 24/20"

L2 - 2 abmat hspu, 20/16"

L1 - box hspu, modified knees to elbows, 16/12"

L1m - 15-12-9-6 reps

Push ups

Sit Ups

Box Jumps (manageable height)

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Those of you that are jonesing, no need to fret any longer. The supply of Progenex has arrived!

Barbell Skillz

Behind The Head Jerk

5x3

Snatch Pulls @110% (ground to full extension)

FOLLOWED BY

3 Rounds

Run 400 meters

21 Pull Ups (no butterflies)

12 Deadlifts (275/195 lbs)

*12 minute time limit. If you don't finish within the time limit you don't finish!

MODIFICATIONS:

L4 - As RX

L3 - 225/165 lbs

L2 - 185/135 lbs

L1 - Manageable weight, assisted pull ups

L1m - 3 Rounds

12 Assisted Pull Ups

12 Deadlifts (manageable weight or KB)

Run 250 meters

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Barbell Skillz

EMOM for 7 minutes

Power Snatch + Hang Snatch @ 75%

FOLLOWED BY

"Death By Power Cleans"

Minute 1 = 1 Power Clean (155/110 lbs)

Minute 2 = 2 Power Cleans

Minute 3 = 3 Power Cleans

Continue in this fashion until unable to complete required reps for the associated round.

MODIFICATIONS:

L4 - AS RX

L3 - 135/95 lbs

L2 - 110/75 lbs

L1 - Manageable weight

L1m - sub hang power clean @ manageable weight

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Barbell Skillz

Clean Drops

5x5 (full extension to catch)

EMOM for 10 minutes

3 Deadlifts @75%

8 Toes To Bar

FOLLOWED BY

15 min AMRAP

10 Pistol Squats (alternating legs)

12 Box Jumps (24/20")

15 Push Press (95/65 lbs)

MODIFICATIONS:

L4- As RX

L3 - assisted pistols, 75/55lb pp

L2 - assisted pistols, 20/16" bj, 65/45lb pp

L1 - box pistols, 16/12" bj, 55/35lb pp

L1m - skill work

15 min AMRAP

10 Squats

10 Box Jumps (manageable height)

10 Push Press (manageable weight)

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Today is the first day of the 60 Day Nutrition Challenge and the dunk tank. If you are participating in the challenge make sure you put your name on a magnet (they will be on the front desk) and place on the whiteboard. Each week you succeed you will be able to move your magnet to the next week. Cheat, and you will forever be stuck on that week! For those that succeed we will have a reward for your achievement.

In regards to the dunk tank you must pay for both dunks prior to your first dunk. The cost for both is $65. Please pay with cash (preferred and exact change please) or check paid to Oceanside CrossFit. Just give the money to the Coach on staff at the time. Furthermore, you must be rinsed off prior to dunking. No working out, getting sweaty and going into the tank. Pretty sure most of us do not want to dunk in nasty water. Thanks!

WOD

Barbell Skillz

EMOM for 10 minutes

High Hang Clean + Clean @75%

FOLLOWED BY

3 Rounds

Row 1000 meters

Max Rep Muscle Ups

*Rest 5 minutes between rounds

L4 - As RX

L3 -...

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Rest Day

Enjoy some football and junk food.

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For those that are doing the dunk tank on Monday you must pay for both dunks prior to your first dunk. The cost for both is $65. Please pay with cash (preferred and exact change please) or check paid to Oceanside CrossFit. Just give the money to the Coach on staff at the time. Furthermore, you must be rinsed off prior to dunking. No working out, getting sweaty and going into the tank. Pretty sure most of us do not want to dunk in nasty water. Thanks!

Barbell Skillz

Snatch

4x4 @ 70%

Front Squat

5x5

FOLLOWED BY

6 Rounds

5 Ground to Overhead (155/110lbs)

5 Muscle Ups

MODIFICATIONS:

L4 - As RX

L3 - 135/95 lbs, jumping muscle ups (full extension of arms)

L2 - 110/75 lbs, 2x2 rings dips and pull ups per one muscle up

L1 - manageable weight, 1x1 ring dip and assisted pull ups per one muscle up

L1m - 6 Rounds

5 Hang to Overhead (manageable weight)

5-1x1 parallette dips and assisted pull ups

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Start cleaning out your refrigerators and cabinets. The nutrition challenge begins in three days!

Barbell Skills

Front Squat

*15 minutes to find 1 RM

FOLLOWED BY

"Diane"

21-15-9 reps of

Deadlifts (225/155lbs)

Handstand Push Ups

MODIFICATIONS:

L4 - As RX

L3 - 185/100, 1 abmat hspu

L2 - 155/75, 2 abmat hspu

L1 - 125/65, box hspu

L1m - 15-12-9

Deadlifts (manageable weight)

Box hspu or regular push ups

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How did you spend the first day of the New Year??

Push Jerk

5x3 @ 70%

Behind head press

5x3

FOLLOWED BY

Buy In 100 Double Unders

3 Rounds

5 Deadlifts (155/110 lb.)

5 Hang Power Clean (155/110lbs)

5 Shoulder to Overhead (155/110lbs)

5 High Bar Back Squat

Run 200 meters

MODIFICATIONS:

L4 - As RX

L3 - 75 double unders, 135/95lbs

L2 - 50 double unders, 110/75 lbs

L1 - 100 singles, 75/55 lbs

L1m - push press and shoulder press skill

50 singles for buy in, manageable weight

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HAPPY NEW YEAR!!

Have a relaxing and pleasant day. See you tomorrow. It's time to get serious!

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Today there will only be a 6am, 8am & 9am class.

Enjoy your New Years Eve and BE SAFE!!

WOD

Barbell Skillz

Snatch Balance

4x4 (manageable weight)

Overhead Squat

4x4 @ 70%

13 min AMRAP

Sumo Deadlift High Pull (95/65lbs)

Pull Ups

Start with one rep each then increase by one each round;

1 each, 2 each, 3 each, 4 each etc.

MODIFICATIONS:

L4 - As RX

L3 - 75/55 lbs

L2 - 65/45 lbs

L1 - 55/35 lbs, assisted pull ups

L1m - KBSDHP at manageable weight, assisted pull ups

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Holiday Schedule For This Week:

Monday Dec. 30th - Regular Schedule

Tuesday Dec. 31st - 6am, 8am & 9am class only

Wednesday Jan 1st - Closed

Thursday - Regular Schedule from here on out

WOD

Barbell Skillz

Hang Clean (above knee)

4x4

Clean Lift Off (from ground to just below knee)

4x4 @110%

FOLLOWED BY

E2MOM for 16 minutes

3 High Bar Back Squat @80% (ok to rack back squat)

9 Burpees

MODIFICATIONS:

L4 - As RX

L3 - As RX

L2 - As RX

L1 - manageable weight

L1m - Skill clean work

E2MOM for 16 minutes

3 Air, PVC or manageable back squat

5 Burpees

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Wishing our girl Lea a quick and speedy recovery. We love you!

"Filthy Fifty"

For time:

50 Box jump, 24/20"

50 Jumping pull-ups

50 Kettlebell swings, 35/25 lbs

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45/35 pounds

50 Back extensions

50 Wall balls, 20/14 lbs

50 Burpees

50 Double unders

MODIFICATIONS:

L4 - As RX

L3 - As RX

L2 - 20/16", 26/18 lb kbs, 35/25 lb pp, 16/10 lb wb

L1 - Dirty 30

L1m - Terrible 20

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I was made aware that the sign up sheet for the body fat tank on the front desk only goes to noon. I failed to print out the second page so I'll make sure to have it on the desk tomorrow.

The tank will be at the gym Monday January 6th from 7am to 7pm. Please sign up asap. As of now we do not have enough sign ups. Thanks!

Barbell Skillz

Snatch Press (behind head)

5x5 Work up to heavy load

* Focus on technique and overhead position as well as stability.

FOLLOWED BY

20-15-10-5 reps of

Power Clean (185/135 lbs)

Box Jumps (24/20")

Chest To Bar Pull Ups

L4 - As RX

L3 - 155/110 lbs, regular kipping pull ups

L2 - 125/85 lbs, 20/16",regular kipping pull ups

L1 - Manageable weight, 16/12", assisted pull ups

L1m - 15-12-9-6

Hang Power Clean (manageable weight)

Box Jumps (manageable height)

Assisted Pull Ups

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We are closed today but we will resume our regular schedule tomorrow.

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A Very Merry Christmas to You All and Your Families!

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Class will be ran a little different today. We are only having a 9am so show up at 9am do your own warm up, set up your stations and we will start the workout at 9:20am.

The "12 Days of Christmas"

1 Zero Count Burpee

2 Turkish Get-Ups (55/35 lbs)

3 Wall Balls (20/14 lbs)

4 Muscle Ups

5 Power Cleans (110/77 lbs)

6 Kipping Pull Ups

7 Thrusters Thrusting (110/75 lbs)

8 Kettlebells Swinging (55/35 lbs)

9 Double Unders

10 Lords A Leaping (Box Jumps 24/20")

11 Squatters Squatting

12 Lungers Lunging

**The workout is performed just like the song. You'll do 1, then 2,1, then 3,2,1 ect. Fun, Fun, Fun!!

L4 - As RX

L3 - 95/65 lbs barbell, sub ring dips for muscle ups

L2 - 16/10 lb wb, sub assisted ring dips for muscle ups, 75/55 lb barbell, 44/26 lb kb, 20/16" box jump

L1 - 12/8 lb wb, sub assisted ring dips for muscle ups, manageable weight barbell, 35/18 lb kb, 16/12" box jump

L1m - manageable weights, sub parallette dips for muscle ups

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Holiday schedule this week:

Monday 12/23/13 - Regular schedule

Tuesday 12/24/13 - 9 am class only

Wednesday 12/25/13 - Closed

Thursday 12/26/13 - Closed

Friday 12/27/13 - Regular Schedule

Saturday 12/28/13 - Regular Schedule

WOD

Push Jerk

5x2 at 90%

FOLLOWED BY

15 min AMRAP

10 Deadlifts (225/165lbs)

15 Box Jumps (24/20")

MODIFICATIONS:

L4- As RX

L3 – 175/135 lbs

L2 – 155/110 lbs, 20/16"

L1 – 135/95 lbs, 16/12"

L1M - 15 min AMRAP

10 Deadlifts (manageable weight or KBDL)

10 Box Jumps (manageable height)

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Today's the day!! The sun is shining and it's the Christmas Party!!

Join us at The Jolly Roger for our 6th Annual Christmas Party. The shenanigans will start at 7:30p.m. and end at??? OCF will be purchasing appetizer's throughout the evening but take a note out of my book and eat something before you come. That's all I'm saying.

WOD

Barbell Skillz

EMOM for 12 minutes

2 Hang Snatch @ 70%

FOLLOWED BY

3 min AMRAP

Push Ups

FOLLOWED BY

3 min AMRAP

Sit Ups

FOLLOWED BY

3 min AMRAP

Wall Balls (20/16 lbs)

FOLLOWED BY

3 min AMRAP

Burpees

L4 - As RX

L3 - 20/14 lb wb

L2 - 16/10 lb wb

L1 - modified push ups, 12/8 lb wb, modified burpees

L1m - 2 min AMRAP's each, modified push ups, manageable wb, modified burpees

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From the bottom of my heart thank you to all the OCF Coaches for the bitchin' timer. It's so pretty and I can't wait to play with all the buttons!

WOD

Barbell Skillz

Snatch Balance

5x5

FOLLOWED BY

5 Rounds

6 Thrusters (135/95 lbs)

15 Barbell Burpees

Run 200 meters

MODIFICATIONS:

L4 - As RX

L3 - 110/75 lbs

L2 - 95/65 lbs

L1 - Manageable weight, regular modified burpees

L1m - 5 Rounds

6 Thrusters (PVC or manageable weight)

6 Burpees

Run 200 meters

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Barbell

Front Squat

1 RM

FOLLOWED BY

20 Min AMRAP

21 Overhead Squats (95/75 lbs)

15 Kettlebell Swings (70/55lbs)

Run 200 meters

MODIFICATIONS:

L4 - AS RX

L3 - 85/65 lbs, 55/35 lb kbs

L2 - 75/55 lbs, 44/26 lb kbs

L1 - Manageable OHS, 35/18 lb kbs

L1m - 15 min AMRAP

15 Air Squats

10 Kettlebell Swings (manageable weigh)

Run 100 meters

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Barbell Skillz

Clean Drops

*Start at full extension with shoulders shrugged. Drop under and receive bar in the rack position. Use little to no weight. This is a foot work drill.

FOLLOWED BY

9-15-21-15-9 reps of

Dumbell Hang Cleans (45/25 lbs)

Toes To Bars

Burpees

MODIFICATIONS:

L4 - As RX

L3 - 40/20 lbs

L2 - 35/15 lbs

L1 - 30/10 lb DB for hang power clean, modified t2b or k2e, modified burpees

L1m - 9-12-15-12-9 reps of

DB Hang Power Clean (manageable weight)

Sit Ups

Modified Burpees

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Hard to believe that the 60 Day Nutrition Challenge is only 3 weeks away. For those of you that are new to the gym this is an OCF staple. This will be our 6th challenge! What is it you ask? We challenge you to eat pure for 60 days with absolutely no cheats. Yes, you heard that right. If you succeed we will have a special reward at the end.

We encourage you to try Paleo, Zone or Paleo Zone. Once you do, you will never look at food the same again. This is life changing!

On the first day of the challenge, January 6, 2014 we will have a body fat tank and at the end of the challenge they will return for a second test. If we get more than 20 people to sign up it will be only $65 for both dunks. We will have a sign up sheet on the front desk.

WOD

Barbell Skillz

Snatch Pulls (from floor to shrug)

6x3 at 100% 1RM

FOLLOWED BY

For Time:

4 Round

7 High Bar Back Squats From Rack (225/135 lbs)

14 Box Jumps (30/24")

Run 200 meters

MODIFICATIONS:

L4 - As RX

L3 - 185/100 lbs, 24/20"

L2 -...

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Power Clean

1 RM

FOLLOWED BY

"Helen"

3 Rounds

Run 400 meters

21 Kettlebell Swings (55/35 lbs)

12 Pull Ups

_______________

Modifications:

L4 - As is, sub 9 minutes

L3 - As is, sub 11 minutes

L2 - Kettlebell/Dumbbell Turkish Get Ups 1 RM, 35/26 lb KB for Helen, sub 13 minutes.

L1 - Kettlebell/Dumbbell Turkish Get Ups Skill Work, 26/18 lb KB for Helen, assisted Pull Ups

L1m - Kettlebell/Dumbbell Turkish Get Ups Skill Work, manageable KB for Helen, assisted Pull ups or sub ring rows

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The BEAR Complex

7 Rounds

1 Power Clean

1 Front Squat

1 Push Press

1 High Bar Back Squat

1 Push Jerk

*The athlete may NOT put the bar down during the seven rounds. You will INCREASE the weight upon finishing the seventh round. The athlete will continue the complexes and continue to add weight until he/she fails to complete the complex.

MODIFICATIONS:

L1-L4 AS RX

L1M -

Hang Power Clean

Front Squat

Push Press

Back Squat

Push Press

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Barbell Skillz

Snatch

5x2 (work to heavy load)

FOLLOWED BY

30 min AMRAP

13 Rounds

13 Burpees

13 Hand Release Push Ups

13 Box Jumps (24/20")

13 Toes To Bar

13 Double Unders

13 Wall Balls (20/16 lbs)

13 Sit Ups

13 Medicine Ball Cleans (20/16 lbs)

13 Jumping Pull Ups

13 Lunges

13 Push Press (110/75 lbs)

13 Deadlifts (110/75 lbs)

13 Barbell Lateral Jump Overs

MODIFICATIONS:

L4 - As RX

L3 - 20/14 lb med ball, 95/65 lb barbell

L2 - 16/10 lb med ball. 75/55 lb barbell

L1 - Modified burpees, 20/16" bj, modified toes to bar or knees to elbows, 12/8 lb med ball, 65/45 lb barbell

L1m - 1 Round and 13 reps each of the movements

Burpees, modified hand release push ups, box jumps, modified k2e,

singles, wall balls, sit ups, med ball cleans, jumping pull ups,

lunges, push press, deadlift, jump and touch (to a pull up bar)

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Gymnastics

20 minutes to practice kipping pull ups or muscle ups

FOLLOWED BY

"Narf"

9-15-21 reps of

Pull Ups

Thrusters (95/65 lbs)

Rest 5 minutes

"Fran"

21-15-9 reps of

Thrusters (95/65 lbs)

Pull Ups

MODIFICATIONS:

L4 - As RX

L3 - 75/55 lbs

L2 - 65/45 lbs

L1 - Assisted Pull Ups, 55/35 lbs

L1m - 9-12-15

Assisted Pull Ups

Thrusters (PVC or manageable weight)

Rest 5 minutes

15-12-9 reps of

Thrusters

Assisted Pull Ups

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Barbell Skillz

High Bar Back Squat

1 RM

FOLLOWED BY

For time:

30-20-10 reps of

Zero Count Burpees

Pull Ups

Hand Release Push Ups

MODIFICATIONS:

L4 - As RX

L3 - As RX

L2 - As RX

L1 - Assisted pull ups, modified HR push ups

L1m - 20-15-10 reps of:

Zero Count Burpees

Assisted Pull Ups

Hand Release Push Ups

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Barbell Skillz

High Hang Clean

5x3 (work up to heavy load

FOLLOWED BY

For Time

30 muscle ups

MODIFICATIONS:

L4 - AS RX

L3 - 3x3 pull ups, ring dips per 1 muscle up

L2 - 2x2 pull ups, assisted ring dips per 1 muscle up

L1 - 2x2 assisted pull ups, assisted ring dips per 1 muscle up

L1m - 2x2 assisted pull ups, parallette dips per 1 muscle up

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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!

WOD

Barbell Skillz

EMOM for 10 minutes

2 Clean & Jerks

*75% of 1RM

FOLLOWED BY

12 min AMRPA

6 Push Press (110/75 lbs)

9 Toes To Bar

12 Box Jumps (30/24")

MODIFICATIONS:

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 jump

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Awesome Community. Awesome Athletes.

Thank you to everyone for honoring Justin. I'm sure he had a huge grin on his face, especially while watching us suffer through all those burpees!

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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:

WOD 8am-11am

Silent Auction - 8am-1:30pm

DJ 8am-2pm

Fundraiser BBQ 11am-2pm

Raffle 1:30pm

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.

"Schmalls"

Begin with 800m Run

2 Rounds

  • 50 Burpees
  • 40 Pull ups
  • 30 Pistol Squats (15 each leg)
  • 20 KBS (70/55 lbs)
  • 10 HSPU

End with a 800m Run

Modifications:

L4 - As RX

L3 - Assisted pistol squats, 62/44 lb kb, 1 abmat...

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Good job this week everybody! Lets finish off the week with an oldie but goodie...and be ready to honor Justin on Saturday!

WOD

"Chelsea"

EMOM 30 minutes

5 Pull ups

10 Push ups

15 Squats

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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!!

Coach G

WOD

BarBell Skillz

Front Squat

20 min to find your 1RM

FOLLOWED BY:

AFAP

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!!

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Middle of the week...stay Motivated!

BarBell Skillz:

JERK (push or split as long as its done correctly)

5 x 2

FOLLOWED BY:

SUM MO TABATA

V-UPS

WALL BALLS

PUSH UPS (chest to the deck)

THRUSTERS 45/35

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!!!!!!!!

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"Schmalls"

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!!

WOD

BarBell Skillz

SNATCH

5 x 3

2 position Snatch (high hang, hang)

FOLLOWED BY:

every 5 minutes on the minute for 20 minutes (4 rounds)

400m run

21 Deadlifts 225/135

21 pullups

rest for remainder of the 5...

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its Monday, lets get it!

BarBell SKILLZ

20 minutes to work up to HEAVY load for:

2Cleans+1Jerk

FOLLOWED BY:

"NATE"

20 min AMRAP

2 muscle ups

4 HSPU

8 KB swings 70/55

SCALES:

muscle ups- 3 pullups 3 dips

HSPU- abmats/ paralette dips

KB swings- scale weight appropriately

*Post load and rounds + reps to comments*

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Bench Press

5x5

FOLLOWED BY

5 Rounds

1 min max Hang Power Snatch (110/75 lbs)

1 min max Ring Dips

1 min max Air Squats

Rest 1 minute between rounds

MODIFICATIONS:

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 dips

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We are closed today. Relax and enjoy.

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HAPPY TURKEY DAY

We will be open from 9am to 10am for our Annual Turkey Day Fran. Show up on time, do your own warm up and we will cycle the class through the workout. Have fun!

"Fran"

21-15-9

Thrusters (95/65 lbs)

Pull Ups

Modifications:

L4 - As RX, men sub 3 min's, women sub 3:30 min's

L3 - As RX, men sub 4 min's, women sub 5 min's

L2 - 75/55 lbs, men sub 6 min's, women sub 7 min's

L1 - 65/45 lbs, assisted pull ups, men sub 7 min's, women sub 8 min's

L1m - 15-12-9

Thrusters (manageable weight)

Assisted Pull Ups

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Deadlift

3x5

1x20

FOLLOWED BY

15 min AMRAP

5 Strict Handstand Push Ups

10 Pistols (each leg)

15 Kettlebell Swings (55/35 lbs)

MODIFICATIONS:

L4 – As RX

L3 – 1 abmat hspu, 10 total pistols/5 each leg

L2 – 2 abmat hspu, assisted pistols/5 each leg, 44/26 lbs kbs

L1 – box hspu, box pistols/ 5 each leg, 35/18 lb kbs

L1m – 15 min AMRAP

5 Modified Push Ups

10 Air Squats

10 Kettlebell Swings (manageable weight)

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Holiday Hours:

Thursday November 28th - OCF's Annual Turkey Day Fran 9am-10am. This is not a class! Come in do your own warm up and we will cycle through "Fran".

Friday November 29th - Closed. Yes, you heard that right! This is also a tradition. We need a rest day to recover from our turkey coma's.

Thank you!

WOD

High Bar Back Squat

5x3

FOLLOWED BY

5 Rounds

30 Double Unders

10 Power Snatch (95/65 lbs)

10 Sumo Deadlift High Pulls (95/65 lbs)

MODIFICATIONS:

L4 – AS RX

L3 – 75/55 LBS

L2 – 65/45 LBS

L1 – sub 60 singles, 55/35 LBS

L1M – 3 Rounds

30 Singles

10 Hang Power Snatch

10 KBS SDHP

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Where do we begin??

A HUGE shout out to all the competitors for laying it out there and showing us what unparalleled athletes you truly are, to the volunteers and supporters showing us what community is all about and to the other CrossFit participants; Pariah CrossFit and Carlsbad CrossFit, who represented comraderie outside of their "boxes".

There is one individual we would like to point out and that is Chris Sheets. You, my friend, should be proud of your teams, your hard work and pulling off the first "OCF Battle Of The Boxes". Hold your head high buddy, that is no easy task.

WOD

Shoulder Press

5x3 and 10-7-4

FOLLOWED BY

EMOM for 15 minutes

Even – 8 Box Jumps (24/20”)

Odd – 8 Power Cleans (110/75 lbs)

L4 – As RX

L3 – 95/65 lbs

L2 – 20/16”, 75/55lbs

L1 – 16/12”, 65/45 lbs

L1m – Manageable box, sub hang power clean at manageable weight

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Last day to order your Schmall's T-shirts. All proceeds will go to TAPS.

WOD

Rest Day

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Don't forget to order your Schmall's t-shirts! Last day is Sunday. All proceeds will go to TAPS; Tragedy Assistant Program For Survivors.

GOOD LUCK TO ALL THE COMPETITORS TODAY!!!

Front Squat

5x3

FOLLOWED BY

High Bar Back Squat

1x20

FOLLOWED BY

5 Rounds

15 Wall Balls (20/14 lbs)

15 Medicine Ball Cleans (20/14 lbs)

L4 – As RX; sub 7 minutes

L3 – As RX; sub 9 minutes

L2 – 16/10 lbs

L1 – 12/8 lbs

L1m – 5 Rounds

​ 5 Wall Balls

​ 5 Medicine Ball Cleans

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Clean and Jerk

EMOM 8min @ 90%

FOLLOWED BY

“Death by (strict) Burpees”

FOLLOWED BY

“Death by (strict) pull ups”

*Minute 1= 1 rep, minute 2= 2 reps. Continue in this fashion until failure.

L4 – As RX

L3 – skinny band assisted strict pull ups

L2 –pink band assisted strict pull ups

L1 - modified burpees (from the knees), green band assisted strict pull ups

L1m – modified burpees (from the knees), wide band assisted strict pull ups

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HAPPY BIRTHDAY GARY!!

Thank you for always putting a smile on our faces and having the most amazing attitude and energy toward LIFE! You are living the dream bro.

Bench PRESS

5x5

FOLLOWED BY

3 Rounds

Run 800 meters

10 Thrusters (110/75 lbs)

MODIFICATIONS:

L4 – As RX

L3 – 95/65 LBS

L2 – 75/55 LBS

L1 – Sub 600 meter run, Manageable weight

L1m – 3 Rounds

Run 400 meters

7 Thrusters (manageable weight or PVC)

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Dear OCFers,

We've had a problem with some individuals not putting their equipment away after the class. We've been racking our brains on how we can enforce this practice so Coach G came up with a solution. Every warm up will include 30 burpees until we see a consistent pattern of the equipment being put away. Now we know many of you are very good about cleaning up but unfortunately we don't know who the culprits are so all will be punished severely. Mwahahahaha!!!

All Our Love,

The OCF Staff

WOD

Deadlift

3x5 & 1x20

FOLLOWED BY

15-12-9-6-3

Cleans (135/95 lbs)

Toes To Bar

L4 – AS RX

L3 – 110/75 lbs

L2 – 95/65 lbs

L1 – Manageable weight, modified knees to elbows

L1m – Manageable weight or PVC, sub sit ups

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The iBuy for the Schmall's T-shirts will be up in the next day or so. Due to time constraints and preferring to have the t-shirts for the event the iBuy will only be available until November 24th. If you are planning on purchasing one please do as soon as possible. I will post the iBuy when it becomes available.

All proceeds of the sale of the shirts will be donated to TAPS. Thank you!

WOD

High Bar Back Squat

5x3

*Heavy

FOLLOWED BY

21-15- 9

Ring Push Ups

Push Press (110/75 lbs)

· Run 200 meters between each set. End with a run.

MODIFICATIONS:

L4 – As RX

L3 – regular push ups, 95/65 lbs

L2 - regular push ups, 75/55 lbs

L1 – modified push ups, manageable weight

L1m – Run 200 meters

15-12-9 reps of

Modified Push Ups

Push Press

Run 200 meters

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Saturday November 23rd at 12:30 is the first of hopefully many Battle of the Boxes competition at OCF. We need some help; set up, break down and move equipment before, during and after. We also need judges, athlete wranglers, workout set up and take downers, and of course supporters to cheer on our athletes. Please email Chris sheets at csheetsvideo@gmail.com if you are interested. We need about 6 to 8 judges, and about 10 to 15 others for help. Thank you!

Halting Clean (pause below knee for 2 seconds)

4x3

FOLLOWED BY

9-6-3 reps of

Muscle Ups (yes strict)

Front Squats (135/95 lbs)

Push Jerks (135/95

MODIFICATIONS:

L4 – AS RX

L3 – Jumping up muscles, 110/75 lbs

L2 – 3x3 strict pull ups & strict ring dips per 1 muscle up, 95/65 lbs

L1 – 2x2 assisted strict pull ups & assisted strict ring dips per 1 muscle up, manageable weight for hang power clean and push jerk

L1m – 2x2 assisted strict pull ups & parallette dips per 1 muscle up, manageable weight for hang power clean and push press

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Thrusters

5x3

FOLLOWED BY

"Roll The Dice"

5 Rounds

Run 250 meters

Roll the dice and do 20 repetitions of two random exercises determined with every roll of the dice

"Skull & Crossbones" Burpees

2- Push ups

3- Jumping lunges

4- SDHP (75/55 lbs)

5- Box Jumps (24/20")

6-Medicine Ball Cleans (20/14 lbs)

* Work in teams of 2 or 3

Modifications:

L3/4 - As RX

L2 - 65/5 lbs, 20/16", 16/10 mbc

L1 - 3 Rounds, 55/35 lbs, 16/12", 12/8 mbc

L1m - 3 Rounds, 10 reps each, manageable weights and height

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The Open Gym tomorrow is going to have a late start of 12:30. This change is for tomorrow only. Thank you!

EMOM for 10min

2 Clean &Jerks @75%

FOLLOWED BY

21-18-15-12-9-6-3 reps of

Hang Power Clean (110/75 lbs)

Barbell Jump Overs

MODIFICATIONS:

L4 - As RX

L3 – 95/65 lbs

L2 – 75/55 lbs

L1 – 55/35 lbs

L1m - 21-15-9 reps

Hang Power Clean

Short Parallette Jump Over

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Today is Taylor and Tony's last day for a while so they came up with their own workout. You will not find out what it is unless you get your butt to the gym.

Oh, and don't forget to sign the flag!

Mystery WOD

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SAVE THE DATE

OCF's 7th Annual Christmas Party will be Saturday December 21, 2013 at The Jolly Roger. Details to follow.

WOD

Front Squat

5x5

FOLLOWED BY

Muscle Up Skill Work

FOLLOWED BY

7 min AMRAP

7 Hang Power Snatch (110/75 lbs)

7 Snatch Balance (110/75 lbs)

7 Overhead Squats (110/75 lbs)

MODIFICATIONS:

L4 – As RX

L3 – 95/65 lbs

L2 – 75/55 lbs

L1 – Manageable weight, sub Power Snatch Balance

L1m – Manageable weight, sub power snatch balance, sub air squats

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Thank you Veterans for serving our country and protecting our freedoms!

WOD

5 sets

2 Hang Snatch + Overhead Squat

FOLLOWED BY

1-2-3-4-5-6-7-8-9-10 reps of

Deadlift (275/200 lbs)

Strict Handstand Push Ups

MODIFICATIONS:

L4 – As RX

L3 – 225/165 lbs, 1 abmat hspu

L2 – 175/135 lbs, 2 abmat hspu

L1 – Manageable weight, box hspu

L1m – 2-4-6-8-10 reps of

Deadlift (manageable weight)

Modified Push Ups

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One of my dear friends Linda asked me, "Why do you fold the rags?" and I thought "Why do I?". It's a never ending pile and there are better ways to spend my time. From here on out the clean rags will be in the gray buckets (not folded, woohoo!!) and the dirty rags will go into the hamper. Now why didn't I think of that?

Clean and Jerk

15 minutes to establish 1RM

FOLLOWED BY

5 Rounds

Row 200 meters

15 Kettlebell Swings (70/55 lbs)

15 Push Ups

MODIFICATIONS:

L4 – AS RX

L3 – 55/35 LBS

L2 – 44/26 LBS

L1 – 35/18 LBS

L1M – 3 Rounds, manageable weight

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Hey all! Taylor is leaving for Afghanistan and his last day is Wednesday. He has hung up a flag in the gym for everybody to sign. It's not a farewell as he's coming back in 6 months. Just a keepsake he wants to take with him so when he's working out he can take photos with it and share with us. So leave a message like "OCF is the shit!" or "Taylor when you get back I'm gonna gonna have a sub 2 minute Fran"...you know fun stuff! Not sappy I'm going to miss you crap. Ha! Ha!

5 Sets

CLEAN

(3 position,high hang, below knee, ground)

increase load as you go

FOLLOWED BY

10 min AMRAP

10 Floor Press (135/95 lbs)

10 Floor Wipers (135/95 lbs)

10 Toes To Bar

MODIFICATIONS:

L4 - As RX

L3 – 110/75 lbs

L2 – 95/65 lbs

L1 - Manageable weight, knees to ?, or floor k2e

L1m - 10 min AMRAP

10 Floor Press (manageable weight)

10 Floor Wipers (no weight)

10 knees to ? , Sit Ups, or floor k2e

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Thank you to those who helped Coach G yesterday with the lingering flood water from my battle with the gym toilet.

Toilet - 1, Laura - 0.

WOD

High Bar Back Squat

5x5

FOLLOWED BY

"Allota Tabata"

8 Rounds each of 20 seconds of work followed by 10 seconds of rest

30 seconds of rest between each event

Strict Ring Rows (body parallel to the ground keep body rigid)

Kettlebell Swings (55/35 lbs)

Sit Ups

Wall Balls (20/16 lbs)

Zero Count Burpees

Strict Burpees (no worm; if needed go to your knees)

MODIFICATIONS:

L4 – As RX

L3 – 20/14 lb wb

L2 – modified ring rows (move feet back, 44/26 lb kbs, 16/10 lb wb

L1 – modified ring rows, 35/18lb kbs, 12/8 lb wb, modified burpees

L1m – 8 Rounds each of 10 seconds of work followed by 20 seconds of rest

30 seconds of rest between each event

Modified Ring Rows

KBS (manageable weight)

Sit Ups

Wall Balls (manageable weight)

Zero...

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Ran out or near the end of your supply of Progenex? Don't worry we have more on the way!

Snatch

15 minutes to establish 1RM

FOLLOWED BY

Every 90 seconds for 15 minutes complete

20 Double Unders

1 Clean & Jerk (90% of 1 RM)

L4 – As RX

L3 – As RX

L2 – 75% of 1 RM

L1 – Sub singles, sub Power Clean to Overhead (manageable weight)

L1m – Sub singles, sub Hang Power Clean to Overhead (manageable weight)

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AND THE WINNER IS.......Jeannie!!!

This was a very difficult decision. So much creativity out there! We based it on a few factors and Jeannie hit them all.

Honorable mentions go to Courtney as the Paleo Parrot and Taylor as a dance pole, including the stripper (I stand corrected. He was the wrecking ball and the girl on his head was Miley!) Hilarious. Great job everybody!!

5 Sets

Hang Clean+Jerk+Split Jerk

*rest as needed

FOLLOWED BY

3 Rounds

Run 400 meters

12 Power Snatch (135/95 lbs)

12 Dead Hang Pull Ups

MODIFICATIONS:

L4 – As RX

L3 – 110/75 lbs, skinny band assisted pull ups

L2 – 95/65 lbs, pink band assisted pull ups

L1 – manageable weight, green band assisted pull ups

L1m – 3 Rounds

Run 200 meters

15 Hang Power Snatch (manageable weight)

9 Assisted Pull Ups

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NO KIP NOVEMBER!!

Yes, you heard that right! Some of you will either love this concept and most of you will hate it. Either way it's happening...now!

What does this mean exactly?

Any movement that you can kip will be done strict; pull ups, hspu's, toes to bar, ring dips etc.

Why?

In order to get you stronger at these skills. Let me use myself as an example; before I learned the kipping handstand push up I was able to do ten strict. I started doing the kip exclusively and as a result my strength decreased. Now a days I can barely push out five strict handstand push ups. That being said, we are not completely eliminating the kip, just for the month of November. My hope and goal is at the end of this month we all should see some improved strength.

High Hang Snatch

5-3-1 increase loads as you go

*ZERO CHEST INCLINATION; straight down and straight up. Bar does not go below the hip crease

FOLLOWED BY:

15-12-9 reps of

Power Clean (155/110 lbs)

Ring Dips

L4 - As RX

L3 – 135/95 lbs, skinny band assisted...

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Gabriel and I haven't had a chance to review the costumes together but we will have a verdict next week. Thank you to everyone who participated!

Shoulder Press

5x3

FOLLOWED BY

10-7-4

FOLLOWED BY

"Randy"

75 Power Snatches (75/55 lbs)

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty.

Modifications:

L4 - As RX, Sub 4 min's

L3 - As RX, sub 5 min's

L2 - 65/45 lbs, sub 6 min's

L1 - Deadlift skillwork, manageable weight

L1m - Deadlift skillwork, 50 Hang Power Snatches (manageable weight)

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T-Shirts are here! If you ordered one online don't forget to pick up in the office. If you failed to order and you want one, we bought a few extras.

Front Squat

5x3

High Bar Back Squat

1x20

FOLLOWED BY

100 Double Unders

50 Hang Cleans (95/65 lbs)

100 Double Unders

MODIFICATIONS:

L4 – As RX

L3 – sub 75 Double Unders, 75/55 lbs

L2 – sub 50 Double Unders, 65/45 lbs

L1 – sub 200 Singles, sub Power Cleans (manageable weight)

L1m – 100 singles

25 Hang Power Cleans

100 Singles

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HAPPY HALLOWEEN!

Today is our first Halloween Costume Contest. Come to any of our classes dressed up, hit the WOD and make sure your photo is taken on the iPad (blue one please) so we can review and decide the best costume. The winner will receive an OCF T-Shirt and Decal and a $50 gift card to either Lululemon or Rogue Fitness. Let's have some fun!

5 sets

3-Position Snatch

(high hang, above knee, ground)

*absolutely ZERO inclination of the chest on the high hang snatch. Straight down and straight up!

EMOM for 20 minutes

Odd: 10 Kettlebell Swings (55/35 lbs)

Even: 10 Push Press (110/75 lbs)

MODIFICATIONS:

L4 - As RX

L3 – 95/65 lb pp

L2 – 44/26 lb kbs, 75/55 lb pp

L1 – 35/18 lbs kbs, 55/35 lbs pp

L1m – sub 7 kbs (manageable weight), sub 7 pp (manageable weight)

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Tomorrow is Halloween so we decided to do a Costume Contest. Sorry for the last minute notice but...ya we have no excuse.

All classes may participate. Come dressed up, participate in the WOD (required), and don't forget to have your photo taken with the (blue) iPad. All photo's will be reviewed and the winner will be announced on the website and receive an OCF t-shirt, OCF decal and either a $50 gift card to Lululemon or Rogue Fitness. Winner's choice. Time to get creative!

Bench Press

5x5

FOLLOWED BY

5 Rounds

10 Strict Pull Ups

10 Overhead Squats (110/75 lbs)

MODIFICATIONS:

L4 – AS RX

L3 – 95/65 lbs, assisted pull ups

L2 – 75/55 lbs, assisted pull ups

L1 – manageable weight, assisted pull ups

L1m – manageable ohs or pvc ohs, assisted pull ups

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Deadlift

3x5

FOLLOWED BY

1x20

FOLLOWED BY

3 Rounds

Run 400 meters

10 Box Jumps (24/20")

10 Wall Balls (20/14 lbs)

Modifications:

L4 - As RX, sub 8 min's

L3 - As RX, sub 11 min's

L2 - 20/16", 16/10 lb wb, sub 11 min's

L1 - 16/12", 12/8 lb wb

L1m - 3 Rounds

Run 200 meters

10 Box Jumps (manageable height)

10 Wall Balls (manageable weight)

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Congratulations to Francis for losing 100 pounds in less than a year. Crazy!!

High Bar Back Squat

5x3

30 Bear Complex (135/95 lbs)

• Power Clean

• Front Squat

• Push Press

• Back Squat

• Push Jerk

Modifications:

L4 - As RX

L3 - 110/75 lbs

L2 - 95/65 lbs

L1 - manageable weight

L1m -

• Hang Power Clean

• Front Squat

• Push Press

• Back Squat

• Push Press

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Shoulder Press

5x3

FOLLOWED BY

10-7-4

FOLLOWED BY

10 min AMRAP

3 Power Clean (155/110 lbs)

5 Front Squats (155/110 lbs)

7 Chest To Bar Pull Ups

Modifications:

L4 - As RX

L3 - 135/95 lbs, regular pull ups

L2 - 110/75 lbs

L1 - Manageable weight, assisted pull ups

L1m - 10 min Amrap

5 Hang Power Cleans

5 Push Press

5 Assisted Pull Ups

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STARTING WEDNESDAY NOVEMBER 6TH WE WILL BE OFFERING AN ADDITIONAL COMPETITOR'S CLASS AT 7PM.

Front Squat

5x3

FOLLOWED BY

HBBS

1x20

FOLLOWED BY

8 min AMRAP

8 Handstand Push Ups

8 Pistol Squats (alternating legs)

MODIFICATIONS:

L4 – As RX

L3 – 1 abmat hspu, assisted pistols

L2 – 2 abmat hspu, assisted pistols

L1 – box hspu, box pistols

L1m – regular push ups, air squats

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Clean and Jerk

EMOM 8min @ 90%

FOLLOWED BY

For time:

70 Burpees

60 Lunges (30 each leg)

50 Box Jumps (24/20")

40 Kettlebell Swings (55/35 lbs)

30 Pull Ups

20 Ring Dips

10 Dumbell Thrusters (55/35 lbs)

MODIFICATIONS:

L4 - As Rx

L3 - assisted ring dips, 50/30lb db

L2 - 20/16"bj, 44/26 kbs, assisted ring dips, 40/25 lb db

L1 - 50 Burpees

40 Lunges (20 each leg)

30 Box Jumps (16/12")

20 Kettlebell Swings (35/18 lbs)

10 Assisted Pull Ups

5 Assisted Ring Dips

5 Dumbell Thrusters (manageable weight)

L1m - 3 Rounds

10 Burpees

10 Lunges (5 each leg)

10 Box Jumps (12/6")

10 Kettlebell Swings (26/9 lbs)

10 Assisted Pull Ups

10 Parallette Dips

5 Dumbell Thrusters (manageable weight)

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Bench Press

5x5

FOLLOWED BY

“Annie”

For Time:

50-40-30-20-10

Double Unders

Sit Ups

L2-L4- RX

L1 – Sub singles x 3

L1m – 5 Rounds; 25 Singles, 15 Sit Ups

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Deadlift

3x5

FOLLOWED BY

1x20

FOLLOWED BY

“Little Damy”

3 Rounds

5 min AMRAP each round

5 Cleans (110/75 lbs)

5 Push Jerk

5 Push Ups

*1-minute rest between rounds

**Continuous rounds. Start where you left off.

Modifications:

L4 - As RX

L3 - 95/65 lbs

L2 - 75/55 lbs

L1 - 65/45 lbs, sub power clean, modified push ups

L1m - manageable weight, sub hang power clean, sub push press, modified push ups

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High Bar Back Squat

5x3

FOLLOWED BY

21-18-15-12-9-6-3 reps of

Hang Power Snatch (95/65 lbs)

Burpees

Modifications:

L4 - As RX

L3 - 75/55 lbs

L2 - 65/45 lbs

L1 - 55/35 lbs, modified burpees

L1m - 21-15-9 reps of

Hang Power Clean

Modified Burpees

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5 SETS

2 Hang CLEAN + 2 Split JERK

Rest as needed

FOLLOWED BY

“Sally”

Back Squat (135/95 lbs)

*Play the song “Flowers” by Moby and every time you hear "bring Sally down",squat and hold until you hear "bring Sally up". Continue for the entire song.

Cash out:

100 Sit Ups

MODIFICATIONS:

L4 – As RX

L3 – 110/75 lbs

L2 – 95/65 lbs, cash out 75 sit ups

L1 – Sub hang power clean + 2 Push Jerk, manageable weight for “Sally”, cash out 50 sit ups

L1m – Sub hang power clean + 1 Push Jerk, air squats for “Sally”, cash out 25 sit ups

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HBBS

5x3 HEAVY!!

FOLLOWED BY

“Baseline”

500m Row

40 Squats

30 Sit ups

20 Push ups

10 Pull ups

_________________

Modifications:

L4 - As is. Men sub 3:30 mins, Women sub 4:30 mins

L3 - As is. Men sub 4:00 mins, Women sub 5:00 mins

L2 - As is. Men sub 5:00 mins, Women sub 6:00 mins

L1 - assisted pull ups, men regular push ups, women modified push ups

Men sub 6:00 mins, women sub 7:00 mins

L1m - assisted pull ups or sub ring rows, modified push ups

**10 minute limit**

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6x6 HANG POWER SNATCH

Reps should be fast and continuous. DO NOT PUT THE BAR DOWN. Rest as needed between sets.

FOLLOWED BY:

5 Thrusters (135/95 lbs)

25 Pull Ups

4 Thrusters

20 Pull Ups

3 Thrusters

15 Pull Ups

2 Thrusters

10 Pull Ups

1 Thrusters

5 Pull Ups

MODIFICATIONS:

L4 - As RX

L3 - 110/75 lbs

L2 – 95/65 lbs

L1 -

5 Thrusters (manageable weight)

15 Assisted Pull Ups

4 Thrusters

12 Assisted Pull Ups

3 Thrusters

9 Assisted Pull Ups

2 Thrusters

6 Assisted Pull Ups

1 Thrusters

Assisted Pull Ups

L1m -

5 Rounds

7 Thrusters (manageable weight)

7 Assisted Pull Ups

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EMOM For 10MIN

2 Clean and Jerks @ 80%

21-15-9 reps of

Sumo Deadlift High Pull (95/65 lbs)

Push Press (95/65 lbs)

Cash out: 7-10 muscle ups

MODIFICATIONS:

L4 – As RX

L3 – 75/55 lbs, sub jumping muscles (arms full extended prior to jump)

L2 – 65/45 lbs, 3x3 strict pull ups and dips per 1 muscle up

L1 – Sub power clean & jerk for lift, 55/35 lbs, 2x2 pull ups and dips per

L1m – Sub hang power clean & push press for lift, 2x2 pull ups and parallette dips

15-12-9 reps

kbsdhp (manageable weight)

Push Press (manageable weight

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The California Affiliate League is hosting an Individual Athlete Competition at CrossFit 2.0 in San Marcos on November 2nd. For those of you who have been wanting to compete this is a great opportunity! Click on the link above to register.

5 SETS

Hang SNATCH + 2 OHS

Rest as needed

FOLLOWED BY

Begin with Row 500 meters

15-12-9-6-3 reps

Medicine Ball Cleans (20/16 lbs)

Kettlebell Swings (55/35 lbs)

End with Run 400 meters

L4 - As RX

L3 – 20/14 lb mbc

L2 - 16/10 lbs, 44/26 lbs,

L1 – sub hang power snatch for lift 12/8 lbs, 35/18 lbs

L1m – sub hang power snatch for lift-no OHS

Row 300 meters

10-8-6-4-2 reps

Medicine Ball Cleans (manageable weight)

Kettlebell Swings (manageable weight)

Run 200 meters

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We will miss you Jose and Shayla! Best of luck to you in Italy!

FRONT SQUAT

5x5 work up to 5RM

FOLLOWED BY

5 ROUNDS

10 Power Snatch (135/95 lbs)

Run 200 meters

MODIFICATIONS:

L4 – As RX

L3 – 110/75 lbs

L2 – 95/65 lbs

L1 – Manageable weight

L1m – sub hang power snatch

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U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

WOD

15MIN to establish 1RM Clean and Jerk

FOLLOWED BY

"Holbrook"

10 Rounds

5 Thrusters (115/80 lbs)

10 Pull Ups

100 meter sprint

*Rest 1 minute between rounds

Modifications:

L4 - As RX

L3 - 95/65 lbs

L2 - 75/55 lbs

L1 – Power clean & jerk for lift, manageable weight, assisted pull ups

L1m – Hang power clean & push press for lift

10 Rounds

5 Thrusters (PVC or manageable weight)

5 Assisted Pull Ups

Run 100 meters

* Rest 1 minute between rounds

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On Saturday December 7, 2013 we will be hosting our annual "Schmalls" TAPS Fundraiser WOD & BBQ from 8:00 a.m. to 2:00 p.m. There will be the grueling "Schmalls" Hero WOD, t-shirts, BBQ, raffle, kids WOD & other activities and a DJ to jam to during this event. We are currently looking for items/services to be donated for the raffle. If you have anything or know anyone who will be willing to donate something please let us know either in person or by email; info@oceansidecrossfit.com.

We we also be setting up a fundraiser website where we as individuals can collect donations from friends and family for this great cause. We will have more information in the near future.

WHY SCHMALLS?

On December 15, 2010, Justin Schmalstieg lost his life in Afghanistan serving our country as an EOD Marine. Justin was a long time athlete of Oceanside CrossFit. He was an incredible athlete, an endearing goofy person (!), and an adoring husband. Many of us enjoyed the privilege of working out next to him. He always gave it his all, left his sweat on our gym floor, and...

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HBBS 5x5 (work up to 5RM)

FOLLOWED BY

“Nancy”

5 Rounds

Run 400 meters

15 Overhead Squats (95/65 lbs)

MODIFICATIONS:

L4 – AS RX

L3 – 75/55 lbs

L2 – 65/45 lbs

L1 – 10 OHS each round at 55/35 lbs

L1m – Back Squat skill work

5 Rounds

Run 200 meters

10 PVC OHS or air squats

more

5 SETS

Hang Clean + JERK + Split Jerk

Increase weight as you go. Rest as needed

FOLLOWED BY

5 Rounds

5 Deadlifts (275 200 lbs)

10 Burpees

Modifications:

L4 - As RX

L3 – 225/165 lbs

L2 – 175/135 lbs

L1 – Sub hang power clean & jerk for lift, Manageable weight

L1m – Sub hang power clean & push press for lift

5 Rounds

5 Deadlifts (manageable weight)

5 Burpees

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15 MIN to establish 1RM SNATCH

FOLLOWED BY

5-10-15-20-15-10-5

Hang Power Clean (135/ 95lbs)

Toes To Bar

MODIFICATIONS:

L4 - As RX

L3 – 110/ 75 lbs

L2 – Sub Power Snatch for lift , 95 / 65 lbs

L1 – Sub hang power or power snatch for lift, Manageable weight, knees to ?

L1m - sub hang power snatch for lift

5-10-15-10-5 reps of

Hang Power Clean (manageable weight)

Knees to ? or Sit ups

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BARBELL WORK

EMOM for 7MIN

2 Clean and Jerks @80%

FOLLOWED BY

4 min AMRAP

Max reps Clean & Jerk (155/110 lbs)

*power clean ok

Rest 1 minute

4 min AMRAP

5 Dead Hang Pull Ups

5 Handstand Push Ups

5 Front Squats (155/110 lbs)

Rest 1 minute

4 minute AMRAP

5 Thrusters (155/110 lbs)

10 Box Jumps (24/20")

MODIFICATIONS:

L4 - As RX

L3 - 135/95 lb, 1 abmat hspu

L2 - 110/75 lb, assisted dead hang pull ups, 2 abmat hspu, 20/16" box jump

L1 - Manageable weight for c & j, front squat, and thruster, assisted dead hang pull ups, box hspu, 16/12" box jump

L1m - manageable weights, sub hang power clean to push press, assisted pull ups, regular push ups, manageable box jump

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Four sets of:

2-Position Snatch

(high hang, below the knee)

Rest as needed

*Build weight over the course of the four sets.

FOLLOWED BY

Back Squat

*Set 1 – 5 reps @ 65-70%

*Set 2 – 3 reps @ 75-80%

*Set 3 – 1 rep @ 85-90%

*Sets 4-5 – 1 rep @ 90-95%

Rest 2-3 minutes

Do not exceed 95% on your back squat.

FOLLOWED BY

Complete rounds of 9, 7 and 5 reps for time of:

Muscle-Ups

Squat Snatches (135/95 lb)

MODIFICATIONS:

L4 - As RX

L3 - sub jumping muscle ups (arms must be fully extended prior to jumping), 95/65 lb snatch

L2 - 9-7-5 reps of

Pull Ups

Power Snatch (95/65 lbs)

Overhead Squats

L1 - 2-Position Power Snatch (high hang, below the knee)

9-7-5 reps of

Assisted Pull Ups

Hang Power Snatch (55/35 lbs)

Overhead Squat (manageable weight, PVC or air squats

L1m - Skill work on lifts; hang power snatch, back squat

9-7-5 reps of

...

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Front Squat

*Set 1 – 3 reps @ 75%

*Set 2 – 2 reps @ 80%

*Set 3 – 1 rep @ 85%

*Set 4 – 3 reps @ 80%

*Set 5 – 2 reps @ 85%

*Set 6 – 1 rep @ 90%

Rest 2-3 minutes between sets.

FOLLOWED BY

Five sets of:

Hang Clean + Front Squat + Clean

Rest as needed

FOLLOWED BY

For time:

500 meter row

30 Wall Balls (20/16 lbs)

50 Double Unders

20 Wall Balls

40 Double Unders

10 Wall Balls

30 Double Unders

MODIFICATIONS:

L4 - As RX

L3 - 20/14 lb wb

L2 - sub hang power clean + power clean, 16/10 lb wb

L1 - Front Squat Skill, Power Clean 5x1, 12/8 lb wb

L1m - Front Squat 5x5 and Power Clean skill work

For time:

Row 300 meters

10 Wall Balls (manageable weight)

50 Singles

10 Wall Balls

40 Singles

10 Wall Balls

30 Singles

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WARM UP SKILL WORK:

Three sets, not for time, of:

Muscle-Ups x 3-6 reps or 3x3 Strict Pull ups & Ring Dips

Nose-to-Wall Handstand Hold x 60-90 seconds

L-Sit x 30-60 seconds

FOLLOWED BY

Jerk

*Set 1 – 3 reps @ 60%

*Set 2 – 2 reps @ 70%

*Set 3 – 2 reps @ 80%

*Sets 4-8 – 1 rep @ 90+%

Rest as needed between sets

Hold receiving position in all sets for 1 full second to assess proper footwork and positioning – make adjustments and prioritize mechanics over load.

FOLLOWED BY

Three rounds for max reps of:

30 seconds of Handstand Push-Ups

30 seconds of Rest

FOLLOWED IMMEDIATELY BY:

Three rounds for max reps of:

30 seconds of Dips

30 seconds of Rest

Followed immediately by…

Three rounds for max reps of:

30 seconds of Push-Ups

30 seconds of Rest

MODIFICATIONS:

L4 - As RX

L3 - 1 abmat hspu, skinny band assisted ring dips

L2 - sub Push Jerk 3x3 for Jerk work, 2 abmat hspu, pink band ring dips

L1 - sub...

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Six sets of:

3-Position Snatch

(high hang, above the knee, floor)

Rest as needed

FOLLOWED BY

"Barbara"

Five rounds for time

20 Pull ups

30 Push ups

40 Sit ups

50 Squats

*Rest 3-4 minutes between rounds

L4 - AS RX

L3 - 5 rounds of following rep count 15-20-30-40

L2 - sub 6x1 mid thigh power snatch for position snatch

5 Rounds of following rep count 10-15-20-30

L1 - sub 6x1 mid thigh power snatch for position snatch

5 Rounds of following rep count 10-15-20-30

assisted pull ups, modified push ups

L1m - Skill work for weightlifting components, 5 Rounds of the following rep count

10-10-10-10, assisted pull ups, modified push ups

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Watch the 2013 Reebok CrossFit Games on ESPN, starting October 2nd! All times are EST.

ESPN Wed 10/2 8-8:30 p.m. Women's The Pool

ESPN Wed 10/2 8:30-9 p.m. Women's Burden Run

ESPN Wed 10/2 9-9:30 p.m. Women's Legless

ESPN Wed 10/2 9:30-10 p.m. Women's Clean and Jerk Ladder

Full Schedule:

http://games.crossfit.com/article/crossfit-games-air-espn

WOD

4 Rounds for time of:

Run 800 Meters

15 Burpees

30 Kettlebell Swings (32/24 kg)

Rest 4 minutes

MODIFICATIONS:

L4 - RX

L3 - 24/16 kg kbs

L2 - Run 600 meters, 40 kipping pull ups, 20/12 kg kbs

L1 -

4 rounds for time:

Run 400 meters

10 Modified Burpees

20 Kettlebell swings (16/9 kgs)

Rest 4 minutes

L1m -

4 Rounds

Run 200 meters

5 Burpees

15 Kettlebell Swings

Rest 4 minutes

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Three sets of:

Snatch Balance x 1 rep

(use your legs to dip and drive the barbell up before driving yourself under the barbell into your receiving position)

Rest as needed

FOLLOWED BY

Every two minutes, for 16 minutes (8 sets):

Clean & Jerk x 2

(rest 10 seconds between singles)

*Sets 1-2 – 55-65%

*Sets 3-4 – 65-75%

*Sets 5-6 – 75-85%

*Sets 7-8 – 85-95%

FOLLOWED BY

AFAP

30 FULL clean and jerks (155/100)

MODIFICATIONS:

L4 - AS RX

L3 - 115/80 lbs

L2 - 100/65 lbx

L1 - Power landing on snatch balance, Power clean & jerk, manageable weights for all components.

L1m - Power landing on snatch balance, Hang power clean & jerk, manageable weights for all components.

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Front Squat

*Set 1 – 3 reps @ 75%

*Set 2 – 2 reps @ 80%

*Set 3 – 1 rep @ 85%

*Set 4 – 3 reps @ 80%

*Set 5 – 2 reps @ 85%

*Set 6 – 1 rep @ 90%

Rest 2-3 minutes between sets.

FOLLOWED BY

Five sets of:

Halting Clean Deadlift + Hang Clean + Clean

Rest as needed

FOLLOWED BY

For time:

Row 500 Meters

20 Chest-to-Bar Pull-Ups

40 Walking Lunges with Two Kettlebell/dumbell Farmer Carry (32/24 kg)

20 Chest-to-Bar Pull-Ups

Row 500 Meters

L4 - As RX

L3 - sub regular kipping pull ups, 24/16 kg kb

L2 - sub regular kipping pull ups, 20/12 kg kb

L1 - sub assisted pull ups, 16/9 kg kb

L1m - Front Squat & Hang Power Clean Skill Work

Row 250 meters

10 Assisted Pull Ups

20 Walking Lunges

10 Assisted Pull Ups

Row 250 meters

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Three sets, not for time, of:

Chest-to-Bar Pull-Ups x 10-12 reps

(working on smooth, efficient rhythm and mechanics)

Nose-to-Wall Handstand Hold x 60-90 seconds

Skin the Cat x 3-5 reps

(these should be slow and controlled)

FOLLOWED BY

Jerk

*Set 1 – 3 reps @ 60%

*Set 2 – 2 reps @ 70%

*Set 3 – 2 reps @ 80%

*Sets 4-8 – 1 rep @ 90+%

Rest as needed

Hold catch position in all sets for 1 full second to assess proper footwork and positioning – make adjustments and prioritize mechanics over load.

FOLLOWED BY

AMRAP 5 minutes of:

5 Burpees

5 Ring Dips from top of Muscle-Up

(If you can’t yet perform a muscle-up, perform these from low rings.)

L4 - As RX

L3 - regular kipping pull ups, assisted ring dips from low rings

L2 - regular kipping pull ups, regular handstand hold, assisted ring dips from low rings

L1 - assisted pull ups, regular handstand hold or from box, ring rows (sub for skin the cat), ring dips from low rings

L1m - assisted...

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Five sets of:

Front Squat x 1 rep

Rest as needed

In five sets or fewer, build by feel to a “heavy” front squat. Once the load feels heavy and your barbell speed is noticeably slower, you’re done

FOLLOWED BY

Five sets of:

Snatch from HANG SNATCH (mid thigh) x 6 reps

FOLLOWED BY

Back Squat

*Set 1 – 5 reps @ 65-70%

*Set 2 – 3 reps @ 75-80%

*Set 3 – 1 rep @ 85-90%

Rest 2-3 minutes

FOLLOWED BY

Every two minutes, for 12 minutes (6 sets):

Back Squat x 5 reps @ 80%

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Three sets, not for time, of:

Double-Unders x 40-50 reps

L-Sit x 30-45 seconds

Bar Muscle-Up x 2-5 reps

(Set clock for 30 minutes and leave running for the following)

FOLLOWED BY

For time:

Row 1000 Meters

25 Burpees

When the clock strikes 10 minutes, perform the following…

Three rounds for time of:

15 Push Press (135/95 lbs)

20 Toes to Bar

When the clock strikes 20 minutes, perform the following…

Three rounds for time of:

15 Box Jump-Overs (30/24")

20 Chest-to-Bar Pull-Ups

MODIFICATIONS:

L4 - AS RX

L3 - assisted bar muscle ups, 110/75lb pp, regular box jumps at 30/24",regular kipping pull ups

L2 - 3x3 C2B & ring dips sub per bar muscle up, Row 800 meters, 95/65 lb pp, 24/20" box jumps, regular kipping pull ups

L1 - singles, modified L-Sit, 2x2 pull ups & ring dipsRow 600 meters, 65/45 lb pp, knees to ?, 20/16" box jumps, assisted pull ups

L1m - singles, modified L-Sit, 2x2 pull ups & parallette dips

For...

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Every minute, on the minute, for 10 minutes:

Hang Clean + Jerk

*Sets 1-3 – 55-65%

*Sets 4-6 – 65-75%

*Sets 7-10 – 75-85%

FOLLOWED BY

Back Squat

*Set 1 – 5 reps @ 65-70%

*Set 2 – 3 reps @ 75-80%

*Set 3 – 1 rep @ 85-90%

*Sets 4-6 – 1 rep @ 90-95%

Rest 3 minutes

Three rounds for time of:

2 Rope Climbs (15′)

4 Clean & Jerk (225/155 lb)

6 Handstand Push-Ups

(Scale this as needed. If you don’t have a 15′ rope, sub 4 muscle-ups.)

MODIFICATIONS:

L4 - As RX

L3 - 1 Rope Climb (15'), 175/115 lbs c&j, 1 abmat hspu

L2 - 1 knotted rope climb (15'), 135/80lb c&j, 2 abmat hspu

L1 - sub 4 Floor muscle ups for rope climb, manageable weight for c&j, box hspu

L1m - 3 Rounds

10 Assisted Pull Ups

10 Hang Cleans to Push Press (manageable weight)

10 Push Ups

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Five sets of:

Hang Clean + Clean

*Heaviest possible

Rest as needed

B.

Three sets of:

Clean Pulls x 3 @ 95-100%

(rest 10 seconds between singles)

Rest as needed

C.

Three rounds for time of:

30 Kettlebell Swings (32/24 kg)

20 Chest-to-Bar Pull-Ups

MODIFICATIONS:

L4 - As RX

L3 - 24/16kg kbs, regular kipping pull ups

L2 - 20/12kg kbs, regular kipping pull ups

L1 - 16/9kg kbs, assisted kipping pull ups

L1m - Skill work

3 Rounds

20 Kettlebell Swings

10 Assisted Pull Ups

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And on the seventh day (after Beach Bash) we rested.

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TODAY IS THE DAY!

We'll see you at the beach:

The first heat will start promptly at 10 a.m.

Drivers will need a drivers license, car registration and proof of insurance. They may or may not ask for these things. Just tell the guards you are going to the beach and if they ask why tell them for a BBQ and Master Sargent Ed Haines is our sponsor for the event.

Directions:

5 to Camp Pendleton Exit this will take you directly to the Main Gate.

Go through Main Gate to Wire Mountain Rd. and make a left. This street will eventually turn into C St. and then A St.. Keep following until you come to 12th St. and make a left. Follow all the way around to the beach. Just look for all the good looking people.

The workout is a surprise. The ultimate mystery WOD!

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For those of you planning on hanging out after the beach WOD can you share with us what you're planning on bringing as a side/snack/dessert? People are asking what they should bring and we dont want to have a ton of the same thing. Thank you! You're all the best. Looking forward to hanging out with you all. Now for the torture:

Three sets, not for time, of:

Muscle-Ups x 3-6 reps

Nose-to-Wall Handstand Hold x 60-90 seconds

Strict Toes to Bar x 6-10 reps

FOLLOWED BY

Jerk (push or split)

*Set 1 – 3 reps @ 60%

*Set 2 – 2 reps @ 70%

*Set 3 – 2 reps @ 80%

*Sets 4-8 – 1 rep @ 90+%

Rest as needed

FOLLOWED BY

Three sets of:

Push Press x 4-5 reps

Rest as needed

Make these as heavy as you can handle.

And LAST BUT NOT LEAST

Complete as many rounds and reps as possible in 6 minutes of:

10 Ring Dips

10 Handstand Push-Ups

5 Burpees

MODIFICATIONS:

L4 - As RX

L3 - jumping muscle ups, assisted ring dips, 1 abmat hspu

L2 - 3 ring...

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Alright OCFers, great job on the WODS the past couple days! Now lets lift some weights! Stay on task and get it done!

Coach G (p.s. PROGENEX has been ordered and will be here soon. stay tuned!)

Five sets of:

Front Squat x 1 rep

Rest as needed

In five sets or fewer, build by feel to a “heavy” front squat. Once the load feels heavy and your barbell speed is noticeably slower, move on to part B.

FOLLOWED BY

Six sets of:

Power Snatch from Mid-Thigh x 6 reps

(these should be fast and continuous)

Rest as needed, work up as heavy as you can, but stay focused on barbell speed.

FOLLOWED BY

Back Squat

*Set 1 – 5 reps @ 65-70%

*Set 2 – 3 reps @ 75-80%

*Set 3 – 1 rep @ 85-90%

Rest 2-3 minutes between sets.

FOLLOWED BY

Every two minutes, for 12 minutes (6 sets):

Back Squat x 6 reps @ 75% of 1-RM

L2 - L4 As RX

L1m - L1m Manageable weights

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Oceanside CrossFit's 6th Annual Beach Bash is this Saturday September 21rst!! It will take place on Camp Pendleton Base at the beach near Del Mar Basin at 10 a.m. To clarify our goal is to have the first heat (As of now we have three total) start by 10 a.m., so show please show up prior to 10 a.m. There have been some unexpected cancellations so we will do our best to accommodate everyone. Your current partner (written on the whiteboard) may or may not be the one you end up with.

Directions to the beach are below. Drivers will need a drivers license, car registration and proof of insurance. They may or may not ask for these things. Just tell the guards you are going to the beach and if they ask why tell them for a BBQ and Master Sargent Ed Haines is our sponsor for the event.

We will be providing paper and plastic ware, burgers, hotdogs, condiments, and bottled water. We ask that you bring a side dish or snack to share and your own beverage if you would like something besides water. The beach on Camp Pendleton does allow booze. Who's bringing the beer...

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Congratulations Cara on your CrossFit Level 1 Certification!

Take 15-20 minutes, not more, to establish a 1-RM Snatch

FOLLOWED BY:

Take 15 minutes, not more, to establish a 1-RM Clean & Jerk

(You may elect to do either a power or full – which ever allows you to lift more, but please note below next to the weight lifted whether it was a full or power clean.)

*Rest exactly 10 minutes and then…

Against an 8-minute running clock, perform the following, in order:

“Fran”

Complete rounds of 21, 15 and 9 reps for time of:

95/65 lb. Thruster

Pull-Ups

and then, using the same barbell, build the barbell and establish a 1-RM Clean & Jerk in the remainder of the 8 minutes.

POST TWO SCORES – You must post two scores; (1) time to complete “Fran”, and (2) heaviest successful clean & jerk within the 8 minute period.

MODIFICATIONS:

L4 - As RX

L3 - 75/55 lbs

L2 - 65/45 lbs

L1 - 55/35 lbs, assisted pull ups

L1m - Skill work

15-12-9 reps of

...

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For max reps/time of:

L-Sit x Max Hold

(Standard – Stack plates under feet to height of parallettes – set terminates if heels touch the plates.)

Rest exactly 60 seconds

L-Sit x Max Hold

Rest exactly 60 seconds

60 seconds of Toes to Bar

FOLLOWED BY

For time:

Row 1000 Meters (if rowers are full 800m run)

20 Shoulder to Overhead (135/95 lb)

30 FULL Cleans (135/95 lb)

40 Barbell Burpees

*lateral jump over is fine, but must be two foot jump and two foot land)

POST YOUR TIMES TO SITE!!

(FOR EVERY TIME THAT DOES NOT GET POSTED, A KITTEN WILL DIE A SLOW DEATH)

MODIFICATIONS:

L4 - As RX

L3 - 110/75 lbs

L2 - Row 800 meters

10 Shoulder to Overhead (95/65 lbs)

20 Cleans (95/65 lbs)

30 Barbell Burpees

L1 - Row 600 meters

10 Shoulder To Overhead (manageable weight)

15 Power Cleans (manageable weight)

20 Burpees

L1m - Row 400 meters

10 Shoulder To Overhead...

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WE ARE CLOSED TODAY DUE TO PARKING LOT MAINTENANCE. NO ACCESS TO BUILDING.

Due something awesome instead! go skydiving, base jumping, wrestle a bear, bodyslam a cougar...anything! Post awesomeness to website. Thanks!

Coach G

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DON'T FORGET THAT WE ARE CLOSED TOMORROW. THE PARKING LOT IS BEING SEALED AND WE ARE NOT ALLOWED ON THE PROPERTY. THANK YOU!

10 minutes to practice 2 to 3 gymnastics movements with which you struggle most.

FOLLOWED BY

Three 5-minute sets for max reps of:

Row 1000 Meters

Muscle-Ups x Max Reps

Rest 5 minutes

**In 5 minutes, row 1000 meters and perform as many muscle-ups as possible, then rest 5 full minutes and repeat for 3 total sets.

MODIFICATIONS:

L4 - As RX

L3 - sub jumping muscle ups

L2 - sub 3 ring dips x 3 pull ups per 1 muscle ups

L1 - Row 650 meters, sub 2 ring dips x 2 pull ups per 1 muscle up

L1m - Three rounds of 5 min AMRAP's of with a 5 minute rest in between of:

Row 300 meters

7 Parallette Dips

7 Assisted pull ups

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I am currently working on the partner teams for our 6th Annual Beach Bash. When they are completed I will post them on the whiteboard. If you RSVP'd but now are unable to make it please let me know ASAP! You don't want to be meany and leave your partner abandoned. Thank you!

Ok guys, focus on technique today. I want you to work to a heavy load on your lifts, but you MUST maintain good technique. If your form begins to faulter, its too heavy!

Coach G

15 to 20 minutes to build to today’s “heavy” snatch.

FOLLOWED BY

15 TO 20 minutes to build to today’s “heavy” Clean & Jerk

FOLLOWED BY

Five sets of:

Back Squat x 1 rep

Rest as needed

Build over the course of the five sets to a “heavy” (for today) single

MODIFICATIONS:

L4, L3, L2 - As RX

L1 - Skill Work

L1m - Skill Work For Hang Power Snatch, Hang Clean & Push Press, Back Squat

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Its 9/11....hug your families, enjoy your friends and appreciate life....and hug a firefighter! (i might know one) NEVER FORGET!!!

Coach G

NOT for time (warm up)

candlestick 8-10 reps

handstand walk 15-20m (length of gym)

HIGH boxjump 5 reps (step down)

FOLLOWED BY

3RFT

10 PUSH PRESS 165/105

20/15 HANDSTAND PUSHUPS

30 PULL UPS

40 KB SWINGS 32/24kg

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Good job on day one everybody! Stoked on everyone's efforts! Day 2 is a bit lighter load. Gonna be a fun one. See you at the box!

Coach G

Three sets, not for time, of:

Muscle-Ups x 4-6 reps

Strict Handstand Push-Ups x 10-12 reps

L-Sit x 45-60 seconds

FOLLOWED BY

Three sets of:

Clean Pulls x 4 @ 100% 1-RM Clean

(rest 10 seconds between singles)

**Rest as needed

FOLLOWED BY

Three rounds for time of:

40 Calories of Rowing

20 Burpees

20 Toes to Bar

*if there is a shortage of rowers the sub is 80 SDHP 45/35

MODIFICATIONS:

L4 - As RX

L3 - Jumping muscle ups, 1 abmat hspu

L2 - 3x3 dips & pull ups for muscle up sub, 2 abmats, row 30 cal's, regular burpees

L1 - 2x2 dips & pull ups for muscle up sub, box hspu, row 20 cal's, 15 modified burpees, 15 knees to ?

L1m - 2x2 parallette dips & assisted pull ups, regular push ups

3 Rounds

Row 10 calories

10 Modified Burpees

10 Sit...

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LAST DAY TO RSVP FOR THE BEACH BASH ON SATURDAY SEPTEMBER 21. IF YOU HAVEN'T YET AND WERE PLANNING ON PARTICIPATING BE SURE TO WRITE YOUR NAME ON THE BOARD

Ok guys, for the next 8 weeks you're going notice a slight shift from "the norm" as far as programming goes. We're going to be following a "competition style" program. For the more advanced athletes this will definitely hone your skills and strength to maximize your potential. For our newer athletes these lifts and drills are going to make you stronger and get you more comfortable moving your body through these movements as well as increase your coordination and agility. There is going to be days where the workload is a bit more than youre used to. So please please PLEASE show up ready to go! Our coaches do their best to get all the work done but we need your help. Please be on time and be ready to work. Lets take ourselves to the next level

Coach G

Every 90 seconds, for a total of 15 minutes (10 sets):

Halting Snatch Deadlift + Hang Snatch

*Build load as you go, but prioritize mechanics over...

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“Newport Crippler”

30 Back Squats

Run 1 mile

MODIFICATIONS:

L4 – As RX

L3 – 75% Bodyweight

L2 – 50% Bodyweight

L1 – Manageable weight

L1m – 30 Air Squats

Run 800 meters

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DON'T FORGET TO RSVP (ON THE WHITE BOARD IN FRONT OF THE GYM) FOR THE BEACH BASH BY MONDAY SEPTEMBER 9TH! IF YOU FAIL TO, YOU WILL MISS OUT ON ALL THE FUN.

Max Double Unders in 1 minutes

followed by

7 Rounds

7 Front Squats (135/95 lbs)

7 Push Jerk (135/95lbs)

7 Ring Rows

*Every minutes you must stop what you’re doing and do 3 Burpees

MODIFICATIONS:

L4 – As RX

L3 – 110/75 lbs

L2 – 95/65 lbs, sub 2 burpees

L1 – Manageable weight, modified ring rows, sub 2 burps

L1m – 5 Rounds

5 Front Squats (PVC, manageable weight or air)

5 Push Press (manageable weight)

5 Modified Ring Rows

*One burpee every minute

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For time:

400m x 2

*rest as needed between runs

WOD

"Fran"

21-15-9

Thrusters (95/65 lbs)

Pull Ups

Modifications:

L4 - As RX, men sub 3 min's, women sub 4 min's

L3 - As RX, men sub 4 min's, women sub 5 min's

L2 - 75/55 lbs, men sub 6 min's, women sub 7 min's

L1 - 65/45 lbs, assisted pull ups, men sub 7 min's, women sub 8 min's

L1m - 15-12-9

Thrusters (manageable weight)

Assisted Pull Ups

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TGU

1 RM

12-9-6-3 reps of

Wall Balls (20/14lbs)

Box Jumps (30/24”)

Power Snatch (135/95 lbs)

MODIFICATIONS:

L4 - Barbell TGU, As RX

L3 - 24/20", 110/75 lbs

L2 - 16/10 lb wb, 20/16", 95/65 lbs

L1 - 12/8 lb wb, 16/12", manageable power snatch

L1m - TGU skill work, manageable weights & height, sub hang power snatch

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DON'T FORGET THAT OPEN GYM STARTS TUESDAY SEPTEMBER 4TH FROM 12PM - 1:30PM. OPEN GYM WILL TAKE PLACE ON TUESDAY'S & THURSDAY'S.

THIS FRIDAY SEPTEMBER 6TH FRIDAY NIGHT COMPETITOR'S CLASS IS COMING BACK. THIS CLASS WILL TAKE PLACE ON FRIDAY'S AT 6PM.

Back Squat

1x20 (go 3-5% heavier this go around)

followed by

5 Rounds

5 Pull Overs

5 Clean & Jerk (full clean at 155/110)

MODIFICATIONS:

L4 – AS RX

L3 – sub dead hang pull ups, 135/95lbs

L2 – sub assisted dead hang pull ups, 110/75 lbs

L1 – sub assisted dead hang pull ups, manageable weight

L1m – 5 Rounds

5 Assisted Pull Ups

5 Hang Power Clean to Push Press (PVC or manageable weight)

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Have A Fantastic Holiday!

We are closed today, however, Chris will have the gym opened from 10:30am to noon for open gym. Hit a WOD, lift heavy or go work a skill...if you so desire!

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Tomorrow Chris Sheets will be a the gym from 10:30am to 12pm for Open Gym. Otherwise we are closed for the day.

REST DAY

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ATTENTION: WE ARE CLOSED ON LABOR DAY MONDAY SEPTEMBER 2!!

7 rounds

7 Bar Muscle-ups


50 meter Dumbbell Farmer carry (50/30lbs each arm)

MODIFICATIONS:

L4 – As RX

L3 – Band bar muscle ups

L2 – Purple/pink band assisted dead hang pull ups, 40/25lb DB

L1 – Green Band Assisted dead hang pull ups, 35/20 lb DB

L1m – 7 Rounds

8 Assisted Pull Ups

25 meter DB Farmer Carry (manageable weight)

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Goodbye Omar! Wishing you an easy transition to LA living. Visit us soon!

Bench Press

3x3

Followed by

10 min AMRAP

5 Shoulder To Overhead (115/75 lbs)

10 Deadlift (115/75 lbs)

15 Box Jumps (24/20")

MODIFICATIONS:

L4 - As RX

L3 - 95/65 lbs

L2 - 75/55 lbs, 20/16"

L1 - 65/35 lbs, 16/12"

L1m - 10 min AMRAP

5 Shoulder To Overhead (manageable weight)

5 Deadlifts (manageable weight)

5 Box Jumps (manageable height)

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REMINDER:

Open Gym starts next week on Tuesday September 3rd from 12pm to 1:30pm!!

Push Jerk

1 RM

followed by

"Cindy"

20 min AMRAP

5 Pull Ups

10 Push Ups

15 Squats

OR

"Mary"

20 min AMRAP

5 Handstand Push Ups

10 Pistol Squats (5 each leg)

15 Pull Ups

Modifications:

L4 - Cindy RX, 30+ rounds, Mary RX

L3 - Cindy as RX, 20+ rounds, Mary-1 abmat hspu, assisted pistols

L2 - Cindy as RX, 13+ rounds, Mary- 2 abmat hspu, band assisted pistols

L1 - Cindy with assisted pull ups, Mary- box hspu, box pistols, assisted pull ups

L1m - 15 min AMRAP

5 Assisted Pull Ups

7 Push Ups

9 Squats

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Snatch It Skill Work

followed by

10-9-8-7-6-5-4-3-2-1 reps of

Medicine Ball Cleans (20/14 lbs)

Kettlebell Swings (70/55 lbs)

Toes To Bar

End with 100 double unders

MODIFICATIONS:

L4 – As RX

L3 – Begin & End with 75 Double Unders, 55/35 lb kbs

L2 – Begin & End with 50 Double Unders, 16/10 lb mbc, 44/26 lb kbs

L1 – Begin & End with 100 singles, 12/8 lb mbc, 35/18 lb kbs, knees to?

L1m – Begin & End with 50 singles

10-8-6-4-2 reps of

Medicine Ball Cleans or Medicine Ball Front Squats (manageable)

Kettlebell Swings (manageable)

Sit Ups

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Thruster

1 RM

Followed by

3 Rounds

Run 400 meters

10 Shoulder Press (110/75 lbs)

10 Push Press

10 Push Jerk

MODIFICATIONS:

L4 - AX RX

L3 – 95/65 lbs

L2 – 75/55 lbs

L1 – Manageable weight

L1m – 3 Rounds

Run 200 meters

10 Shoulder Press (manageable weight)

10 Push Press

10 Push Jerk

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Overhead Squat

1 RM

followed by

10 min AMRAP

5 Power Clean (155/110 lbs)

7 Ring Dips

9 Push Ups

MODIFICATIONS:

L4 - As RX

L3 - skinny band assisted ring dips, 135/95 lbs

L2 - purple/pink band assisted ring dips, 110/75 lbs

L1 - green band assisted ring dips, manageable weight

L1m - sub parallettel dips, sub hang power clean at manageable weight

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Shoulder Press

1 RM

followed by

3 Rounds

5 min AMRAP each

1 minute rest between rounds

10 Push Press (110/75 lbs)

10 Kettlebell Swings (55/35 lbs)

10 Burpees

MODIFICATIONS:

L4 – As RX

L3 – 95/65 lbs

L2 – 75/55 lbs, 44/26 lbs

L1 - Manageable weight, 35/18 kbs

L1m – Manageable weight, modified burpees

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So what do you guys think about having a Benchmark BBQ one Saturday a month? The idea is that we will hit one of the famous girl workouts and then have a BBQ to follow. OCF will provide the goodies and the peeps byob. The Beach Bash will take the place of September's BBQ so the first official one will be in October. The date to be announced.

Sounds fun, right?!

WOD

Front Squat

1 RM

followed by

5 Rounds

10 Hang Power Snatch (95/65 lbs)

10 Overhead Squat (95/65 lbs)

*Hold plank 1 minute between rounds

MODIFICATIONS:

L4 – As RX

L3 – 75/55 lbs

L2 – 65/45 lbs

L1 – Manageable weight

L1m – 3 Rounds

10 HPS (manageable weight)

10 Air Squats or PVC OHS

*1 minute rest between rounds

*10 minute limit

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Adam N. we wish you happiness, love and abundant blessings on this exciting and new stage of your life. You are a joy and will be deeply missed. Stay cool!

WOD

Power Clean & Jerk

1 RM

20 minute AMRAP

5 Front Squat (155/110 lbs)

5 Knees to Elbow (elbows!, not triceps, not arm pits!)

5 Handstand Push Ups

MODIFICATIONS:

L4 – As RX

L3 – 125/85 lbs, 1 abmat hspu

L2 – 95/65 lbs, 2 abmat hspu

L1 – Manageable weight front squat, knees to ?, box hspu

L1m – 15 min AMRAP

5 PVC Front Squats or manageable weight

5 Sit Ups

5 Push Ups

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Starting Tuesday September 3rd we will be offering Open Gym on Tuesday's and Thursday's from 12:00 p.m. to 1:30 p.m. Open Gym is defined as "on your own" and there will be no formal or structured class. However, there will be a Coach on staff to assist you when needed. During the 90 minutes you may do the workout of the day, skill work, lifting or any workout you like but when 1:30 rolls around we kick you out. Thank you!

WOD

L –Holds

3 x 1minute

followed by

“Short Kelly”

3 Rounds

Run 400 meters

30 Wall Balls (20/14 lbs)

30 Box Jumps (24/20”)

*20 minute limit

MODIFICATIONS:

L4 – As RX, sub 13 minutes

L3 – As RX, sub 15 minutes

L2 – 16/10 lb wb, 20/16” bj

L1 – 12/8 lb wb, 16/12”, 20 reps each

L1m - 3 Rounds

Run 200 meters

10 Wall Balls (Manageable weight)

10 Box Jumps (Manageable height)

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Save The Date!!

OCF's 6th Annual Beach Bash is scheduled for Saturday September 21, 10:00 a.m., at the Del Mar Beach on Camp Pendleton. We will start with a WOD in the sand (several heats may be necessary, depending on the number of participants) and a BBQ to follow. If you can make it show up! It's a great time with great people. If you are not up to working out in the sand because you're a big baby then you can cheer the others on and participate in the eating of junkfood and drinking of drinks (booze is allowed on this beach). OCF will provide the main course and bottled water and the rest of you will need to bring something to share and byob.

Please RSVP by Monday September 9th. Please specify if you will be participating in the WOD. It takes quite a bit of time to prepare and organinze the WOD. If you RSVP for the workout make sure you show up. You don't want to screw over your team mate(s). Thanks!!

WOD

Deadlift

1 RM

followed by

Begin or End with 500 meter row

15-12-9 reps

Thrusters (110/75 lbs)

Chest To...

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This week we will be concentrating on one rep max's and hopefully we will see some PR's!

WOD

HBBS

1 RM

followed by

10 Power Snatch (135/95 lbs)

50 Double Unders

8 Power Snatch

40 Double Unders

6 Power Snatch

30 Double Unders

4 Power Snatch

20 Double Unders

2 Power Snatch

10 Double Unders

MODIFICATIONS:

L4 – As RX

L3 – 110/75 lbs

L2 – 95/65 lbs

L1 – Manageable weight, attempt double unders so count singles, attempts and successes

L1m – Sub Hang Power Snatch at manageable weight, sub singles

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Shoulder Press

3x5 & 10-7-4 HTLW

followed by

3 Rounds

15 Power Snatch (135/95 lbs)

25 Medicine Ball Cleans (20/16 lbs)

15 Muscle Ups

MODIFICATIONS:

L4 - AS RX

L3 - 110/75 lbs, 20/14 lb mbc, jumping muscle ups

L2 - 95/65 lbs, 16/10 lb mbc, 2x2 Pull Ups & ring dips

L1 - Manageable weight, 12/8 lb mbc, 2x2 assisted pull ups & ring dips

L1m - 3 Rounds

10 Hang Power Snatch

10 Medicine Ball Cleans

10 Assisted Pull Ups

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FRONT SQUATS 5x3 HEAVY

AND HBBS 1x20 HEAVY

FOLLOWED BY

9 CLEAN AND JERKS 185/135

200m SPRINT

6 CLEAN AND JERKS

200m SPRINT

3 CLEAN AND JERKS

200m SPRINT

*notice the word SPRINT. this should be an ALL OUT effort

L4- RX

L3- 155/110

L2- 110/75 Power Clean/Jerk

L1- 95/55 OR MNGBLE WT Power Clean/ Jerk

L1M- MNGBLE WT. Power Clean/ push jerk

-if subbing rowing for the run ROW 250M

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its THIRSTY THURSDAY and were servin up KOOL AID for any and all takers. Come get it!

Coach G

SNAAAAAAAATCH

2 Position SNATCH (just below the knee and High Hang) work up to a HEAVY but COMFORTABLE load

FOLLOWED BY

"NICOLE"

20min AMRAP

400M run

MAX REP PULL UPS (once you come OFF THE BAR OR your chin FAILS to break the plane of the bar your set is over)

*score is total number of pullups in 20 minutes

SCALES-

L4- RX

L3, L2, L1 - Use bands for assisted pullups

May sub a 500m Row for the 400m run

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Ok peeps, so theres some grunts and groans around the box about the weight in the workouts being too heavy. Well its supposed to be! If you havent noticed the past 6 weeks we have been doing a "strength bias" program which i explained at the beginning of the program. This is the final week before we "de-load". So hang in there!! And if the RX weight is too heavy for you, GO LIGHTER!! Easy fix!

Coach G

Skill Work- HSPU

5 sets of strict HSPU followed immidiately by max reps of kipping HSPU. Example- 1st round lets say you complete 10 strict HSPU, without coming off the wall you will then complete as many kipping HSPU as possible. Your total score for each set is the total of strict and kipping HSPU combined.

FOLLOWED BY

AFAP

100 DOUBLE UNDERS

400M RUN

500M ROW

75 DOUBLE UNDERS

200M RUN

250M ROW

50 DOUBLE UNDERS

100M RUN

150M ROW

sub singles for double unders 3:1

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Deadlift

3x3 and 1x20 Heaviest to date

Followed by:

AFAP

12-9-6-3-6-9-12

Kettlebell swings 70/55lbs

Toes to Bar

Push Press 155/110lbs

Modifications:

L4 - RX

L3 - 62/44lbs KBS, 115/88lbs push press

L2 - 55/35lbs KBS, 95/65lbs push press

L1 - 35/26lbs KBS, Knees to ?, 75/55lbs push press

L1m - 10-6-4-2-4-6-10, manageable weight KB, sub knees to ? or sit ups and push press

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This is it ladies and gentleman. Week 6 is upon us. Go BIG!

Coach G

HBBS 5X3 HEAVIER THAN LAST WEEK

FOLLOWED BY

5RFT

12 OVER THE BOX BURPEES 30/24"

6 HANG CLEANS 185/135

Modifications:

L4 - RX

L3 - 30/24" box jumps, 165/110lbs Hang Cleans

L2 - 24/20" box jumps, 135/88lbs Hang Clean

L1 - 20/16" box jump, 110/77lbs Hang Clean

L1m - skill work on HBBS followed by manageable box height/ step ups and manageable weight for hang clean

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Get some rest and let's get ready to start another week of PR's!

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3x5 & 10-7-4 Shoulder press

Followed by

25 Walking Lunges

20 Pull-ups

50 Box jumps (24”/ 20”)

20 Double Unders

25 Ring Dips

20 Toes to Bar

30 KB Swings (70/ 53lbs)

30 V-ups

20 DB Hang Squat Cleans (35/ 26lbs)

25 Burpees

30 Wall Balls (20/14)

Modifications:

L4 - RX

L3 - skinny band ring dips, KBS 55/35lbs, DBC 30/15lbs

L2 - box jumps (20"/16"), pink/purple band ring dips, KBS 44/26lbs, DBC 25/10lbs, 16/12lbs wall ball,

L1 - box jumps (16"/12"), assisted pull ups, green band ring dips, knees to ?, KBS 26/18lbs, 14/10lbs wall ball, regular sit ups, sub DB hang power cleans (25/10lbs)

L1m - Skill work shoulder press

15 each manageable weights and heights, sub parallette dips, knees to ?, regualr sit ups, and 50 singles

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Looks like all those front squats are paying off! Great form Jesse!

5x3 Front Squat

1x20 HBBS

Followed by

10-9-8-7-6-5-4-3-2-1

Overhead Squats 135/95lbs

Chest to bar pull-ups

Modifications:

L4 – Rx

L3 – 110/75lbs, skinny band chest to bar

L2 – 88/65lbs, purple/pink band chest to bar

L1 – 77/55lbs, green band chest to bar

L1m – Front Squat & HBBS skill work

10-8-6-4-2

Manageable weight & assisted pull-ups or ring rows

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I don't know if you have met Jo but I want to let you know what an amazing athlete she has become. Her determination continues to lead her to success. We are all proud of you and truly enjoy coaching you. I can't wait to see what other PR's you are going to break. Thank you for the inspiration!

5x3 Overhead Squat - add weight for every set

Followed by

Cindy

20 min AMRAP

5 Pull-ups

10 Pushups

15 Squats

Modifications:

L4 – Rx, 30+ rounds

L3 – Rx, 20+ rounds

L2 – Rx 13+ rounds

L1 – assisted pull-ups, modified pushups

L1m – 15 min AMRAP

5 Assisted pull-ups

7 Modified pushups

9 Squats

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How many unbroken double unders can Justin do?

Skill work:

Handstand pushups, max reps without dropping

Followed by:

2 Rounds

400m Row

20 Box Jumps (24"/20")

400m Run

20 Burpees

End with 100 Double Unders

Modifications:

L4 - RX

L3 - 75 DU

L2 - 20"/ 16" box, 75 DU or 225 singles

L1 - 20"/ 16" box, 50 DU or 150 singles

L1m - manageable height box and 50 singles

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How many of you feel like this after leaving the gym?

3x3 and 1x20 Deadlifts

Followed by

40-20-10

Push press (135/95)

Pistol squats (total)

Modifications:

L4 - RX

L3 - 110/ 77 lbs, skinny band assisted pistol squats

L2 - 95/ 65 lbs, band/bar assisted pistol squats

L1 - 75/ 55 lbs, box assisted pistol squats

L1m - Push Press at manageable weight, air squat

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Mystery week is over! Thanks for playing! Now back to our regularly scheduled programming.

Coach G

HBBS (HIGH BAR BACK SQUAT) I noticed some low bar squats sneakin in last week. That's a big giant No No!

5 x 3

FOLLOWED BY

4RFT

200M RUN

5 FRONT SQUATS 185/135

10 HAND RELEASE PUSHUPS

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REST DAY! I will be in the gym sometime early evening if anybody wants to come in for an "open gym" style workout.

Coach G

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For those of you who follow this site remotely and participate in our WODS from afar, have no fear. MYSTERY WOD WEEK is something we do every once in a while to "change things up" a bit fort our athletes. This is not a practice that we plan on following for any length of time. As a matter of fact, youll be happy to know, that saturday (today) is the FINAL mystery WOD day! Back to business as usual come monday. Keep it intense, wherever you may be.

Coach G

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New idea. You guys start posting your times, and if enough of you do it...maybe ill start posting workouts again. Maybe

Coach G

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Mystery WOD week continues..... Im seeing a TON of improvement in the gym. Everything from PRs in lifts, to improvements in movement and technique! It sure is a shame that that no one really knows about it....BECAUSE ITS NOT GETTING POSTED IN THE COMMENT SECTION!!!!! POST YOUR TIMES! POST YOUR LOADS! if i have to keep repeating myself...im gonna have to come up with an alternate method of "motivation"......

Coach G

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Its here, the middle of the week! What does that mean to us here at OCF? Nothing really, just another day for us to beat up another workout. By the way, I'm a little dissapointed in my OCFers.... the amount of people "posting" their horsepower to the website is LACKING to say the least. How are you supposed to track your improvement if you don't record your results? How do I know how the program is working if I can't see the numbers my athletes are putting up? POST YOUR RESULTS ON THE DANG SITE!!

Coach G

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Mystery WOD week continues! Come on in and find out what workout you're going to demolish today! I'm seeing TONS of PRs on your lifts, keep up the hard work! And remember, when you push yourself the ONLY possible outcome is that you get faster, stronger and just more badass in general. Ok...enough talk, lets do this!

Coach G

This Saturday Aug. 3rd at , at 11am, Coach Erica’s friend, Jenn Crovato, will be doing a nutrition based cooking demo at the gym. Jenn is a Chef and Author of Olive Oil, Sea Salt and Pepper. Click here https://www.healingwithfreshfoods.com to learn more about Jenn, her passion for healthy cooking, and her book.

Coach Laura

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For those of you NOT at the CROSSFIT GAMES!!

Shoulder Press

3 x 5 followed by 10-7-4 Heavier than last week

FOLLOWED BY

With a continuous running clock....

ODD minutes- Overhead Squats 135/95

EVEN minutes- Muscle ups

first minute 1 rep, 2nd minute two reps, 3rd minute 3 reps etc. alternating bertween movements until failure. After failure workout becomes an AMRAP for the remainder of the 20 minutes. continue to follow increasing rep protocol.

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Happy Friday!

FRONT SQUATS

5 x 3 Heavier than last week

1 x 20 HBBS

FOLLOWED BY

4 RFT

10 SDHP 135/95

20 FRONT RACK LUNGES 135/95

10 T2B

Modifications- mod weights for appropriate levels and mod T2B for individual athlete abilities ie. K2E K2armpits sit ups etc. athletes feet are NOT allowed to touch the ground, (or any other object!) after each rep for toes to bar.

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Hey guys listen up! Starting Thursday August 5th we will begin offering a 6am class MON - FRI! That being said, lets get to work!

HANG SNATCH

EMOM for 7 minutes 135/95

FOLLOWED BY

FILTHY FIFTY

50 of each movement

box jump 24

jumping pull ups

Kettlebell swings 1 pood

walking lunges

knees to elbows

push press 45/35

back extensions

wallballs 20/14

burpees

double unders

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LISTEN UP OCFers!! Starting AUGUST 1st all of our 430 EXPRESS classes will become 4pm full 1 hour classes. THERE ARE NO MORE EXPRESS CLASSES STARTING AUG 1st! That being said, im stoked on all the PRs goin down in the box lately. Keep up the hard work!! You guys make me proud!!

Coach G

SKILL WORK

Handstand Walks

FOLLOWED BY

AFAP

400m RUN

50 Pistols (25 each leg)

100 pushups (hand release)

800m RUN

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DEADS

3x3 AND 1x20 HEAVIER THAN LAST WEEK

FOLLOWED BY

5 RFT

200m RUN

5 THRUSTERS (bodyweight)

SUB WEIGHT APPROPRIATELY

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MARK YOUR CALENDERS!!! SEPTEMBER 21st is OCFs ANNUAL BEACH BASH!! if youve never been, i can tell you from experience, its a RIDICULOUSLY good time. A Team WOD, BBQ, some tasty "beverages", sand, waves and a bunch of good lookin people! what else could you ask for?!? On another note...its MONDAY!! Time to SQUAT!!!!

Coach G

HBBS- 5x3 heavier than last week

FOLLOWED BY

5 RFT

10 BOX JUMPS 30/24

5 POWER CLEANS (bodyweight)

sub box height and weights appropriately for all levels below 4. L1 and L1M sub hang power clean

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Sorry for the delay! apparently when i post this on my phone, it doesnt actually post to the site!

Its Jess' s birthday!! Run 1 mile for each year of jess' s life. That's 26 miles enjoy!

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Since "Jesus" apparently made an appearance at my gym yesterday.....

Shoulder Press

3x3 AND 10-7-4 (HEAVIER than last week)

FOLLOWED BY

4 RFT

10 Thrusters 135/95

10 C2B PU

10 HR PU

END WITH 400m RUN!

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FRONT SQUAT 5x3

HBBS 1x20

FOLLOWED BY

TABATA THIS!

Mountain Climbers

Vups

BURPEES

(each movement: 8 rounds of 20 seconds "on" followed by 10 seconds "OFF" for a total of 4 minutes per movement)

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WELCOME BACK LAURA!!

SNATCH

2 reps EMOM for 7 min 135/95

FOLLOWED BY

NASTY GIRLS

3 RFT

50 squats

7 Muscle Ups

10 HPC 135/95

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HAPPY HUMP DAY!! this oughta do it.... ENJOY!!

SKILL WORK-

ROPE CLIMBS x 5

FOLLOWED BY

AFAP

800m run

100 DUs

400m run

100 DUs

200m run

100 DUs

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DEADS 3x3 AND 1x20

Followed by

10-8-6-5-4-3-2-1

Push Press 135/95

T2B

Squats

L4- RX

L3- 110/75 K2E

L2- 95/55 K2armpits

L1- 75/35 situps

L1M- 10-8-6-4-2 manageable weight/ sit ups

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Welp....its Monday. Here we go...

HBBS 5x3

Followed by

12 min AMRAP

3 Clean&Jerk 155/110

15 Wall Ball

L4- RX

L3- 135/95

L2- 110/75 power clean and jerk

L1- 95/55

L1M- HPC/PP manageable weight

*no sub for wall balls. weight mods only

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Get your butts outside and do something active! Enjoy your rest day!

Coach G

REST DAY

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Today we honor a fallen hero. One of our athletes requested we do a WOD today in honor of his friend, Sgt JP Huling, who lost his life protecting our freedom. Godspeed. This ones for you JP.

Shoulder Press

3x5 followed by 10-7-4

JP

100 double unders

50 HSPU

40 T2B

30 S2O 160/110

90' front rack walking lung 160/110

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ITS FRIDAY!! You know what rhymes with Friday?? FRONT SQUATS! ...well kinda..... they both have an "F" at least.

Coach G

FRONT SQUATS

5x3

followed by...

Back Squat 1x20

and then.....

10 min AMRAP ANNIE

50-40-30-20-10

Double Unders

Sit ups

if you complete all the reps before 10 minutes is up, guess what?? YOU START OVER AND KEEP GOING!

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Alright, its Thursday. A perfect day to lift some heavy SHHHHTUFF!!

Coach G

Bench Press

5x3 followed by 10-7-4

*rules for 10-7-4. the same weight will be used for all three sets. SETS MUST BE UNBROKEN! you will have 1MIN rest between your sets of 10-7-4. the weight used should be close to a 10 rep max. if you dont know what it is, youll have a better idea after today!!

Followed by...

31-21-11

Burpee Deadlifts 225/155

C2B Pullups

200m run between sets of 31-21-11. WORKOUT ENDS WITH A RUN!!

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good job on days 1 and 2. hopefully youre getting the hang of it. no lifting today. Lets climb a ladder instead!

Coach G

THE LADDER

a. 30 double unders

b. 15 T2B

c. 10 Ring Dips

d. 5 Muscle ups

e. 10 jumping lunges

f. 15 Hand Release Push ups

g. 30 squats

h. 400m run

OK OCFers. this is how it works. first you complete a. then you complete a and b, then abc. then abcd. then abcde...and so on. Get it? GOOD!!

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Ok, so im curious as to how Laura comes up with the "wisdom" that ends up on these pages everyday, because i for one, am at a loss for words. That being said, for all my OCF Badasses that are following this programming consistently, this is a 2 on 1 off 3 on 1 off schedule. So your "rest days" will be wednesdays and sundays. The goal here is by the end of the 6 weeks to dramatically increase your strength, while maintaing your god like chiselled physiques and mind blowing metabolic work capacity! Deadlifts are up next....go big and keep it intense!

Coach G

DEADLIFT

3x3 followed by 1x15-20

*rules for the 1x15-20. applies to all lifts. All athletes loads will be unique. start with a weight that is moderately heavy. If you complete less than 15 reps then the following week you will drop 5 pounds. if you complete 15-19 reps then the following week your weight will stay the same. If ALL 20 reps are completed then the weight will be increased by 5 pounds the following week. get it? Good!

Then...

21-15-9

Hang Clean 135/95

HSPU

L4-...

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Happy MONDAY! hope you all enjoyed your weekend....now back to real life and what matters most...working out. OCF is starting a new program today so be sure to RECORD ALL YOUR NUMBERS, LOADS, AND TIMES!! this will be essential to your development over the coming weeks. Sorry, no picture today because this is a computer and I have no idea what im doing.

Coach G

Strength-

HBBS 5x3

(after your first "working" set weight is increased until you reach your max weight for that rep sceme ie. 5 sets of 3 reps. After your sets you should end with a 3 rep max) RECORD THESE NUMBERS!! you will need them in the weeks to follow

Example 1st set 225 2nd set 230 3rd set 235 4th set 240 5th set 245. 245 being your 3 rep max. get it? good!

Followed by...

12 min AMRAP

10 Snatch 110/75

10 C2B pull ups

10 KBS 70/55

L4- RX

L3- RX

L2- 75/55 55/35

L1- 55/35 35/15

L1m- mngble weight OHS Ring Rows KBswings

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Don't forget that tomorrow our Monday 6 a.m. class starts!

10 Rounds

1 Minute Plank

10 V-Ups

__________________

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15 min AMRAP

3 Push Jerk (155/110 lbs)

5 Front Squats (155/110 lbs)

7 Toes To Bar

MODIFICATIONS:

L4 - As RX

L3 - 135/95 lbs

L2 - 110/75 lbs

L1 - Manageable weight, knees to ?

L1m - 15 min AMRAP

3 Push Press (manageable weight)

5 Air Squat

7 Sit Ups of knees to ?

_________________

Post rounds and reps to comments

_________________

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OUR MORNING CLASSES HAVE A SLIGHT CHANGE BUT JUST FOR TODAY:

9:00 A.M.

10:00 A.M.

_________________

2 x 400 meter run

1x 800 meter run

*Length of rest at Coach’s discretion

followed by

“Fran”

21-15-9

Thrusters (95/65 lbs)

Pull Ups

MODIFICATIONS:

L4 - As RX, men sub 3 min's, women sub 4 min's

L3 - As RX, men sub 4 min's, women sub 5 min's

L2 - 75/55 lbs, men sub 6 min's, women sub 7 min's

L1 - 65/45 lbs, assisted pull ups, men sub 7 min's, women sub 8 min's

L1m - 2 x 200 meter run

1 x 400 meter run

15-12-9

Thrusters (manageable weight)

Assisted Pull Ups

__________________

Post time to comments

__________________

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OCF is closed today for the 4th of July holiday.

Friday morning there is a slight change of the schedule:

9am & 10am class.

Friday afternoon/evening is regular schedule.

ENJOY YOUR HOLIDAY!

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Max Box Jump

Followed by

3 Rounds

1 minute each max reps

1 minute rest between rounds

Hang Power Snatch (95/65 lbs)

Sumo Deadlift High Pull (95/65 lbs)

Ring Rows (body is parallel to ground)

Wall Balls (20/14 lbs)

MODIFICATIONS:

L4 - As RX

L3 - 75/55 lbs

L2 - 65/45 lbs, modified ring rows (not parallel no ground), 16/10 lb wb

L1 - 55/35 lbs, modified ring rows, 12/8 lb wb

L1m - Manageable weight, sub kbsdhp, modified ring rows, manageable wall ball

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Back Squat

3x3

*Heaviest Possible

10-8-6-4-2

Power Clean (175/135 lbs)

Chest To Bar Pull Ups

Ring Dips

MODIFICATIONS:

L4 - As RX

L3 - 155/110 lbs, regular kipping pull ups, skinny band assisted ring dips

L2 - 135/95 lbs, regular kipping pull ups, pink band assisted ring dips

L1 - Manageable weight, assisted pull ups, green band assisted ring dips

L1m - Manageable weight for hang power clean, assisted pull ups, parallette dips

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EMOM for 7 minutes

2 Clean & Jerk

90% of 1 RM. 5% higher from last time

followed by

3 Rounds

21 Med Ball Cleans (20/14)

12 Burpee Box Jumps (24/20”)

MODIFICATIONS:

L4 - As RX, sub 5 mins

L3 - As RX, sub 6 mins

L2 - 16/10 lb mbc, 20/16" bj

L1 - Sub power clean & jerk, 12/8 lb mbc, 16/12" bj

L1m - EMOM for 7 minutes of:

2 Hang Power Clean & Push Press

followed by

3 Rounds

12 Med Ball Cleans

8 Burpees

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3 Rounds

50 Squats

50 Sit Ups

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"Bring Bowe Home"

Team Version

*Work in Teams of two. Share reps and row. Both team members run the 400 meters.

“Bring Bowe Home” (Team workout. Work in teams of 2)

4 Rounds

Run 400 meters

52 Push Ups

30 Kettlebell Swings (55/35 lbs)

9 Box Jumps (30/24”)

6 Front Squats (155/115 lbs)

After the 4 rounds, complete a 1000 meter row

MODIFICATIONS:

L4 - As RX

L3 - 24/20" bj

L2 - 20/16" bj

L1 - Work in teams of 3. 16/12" bj

L1m - 4 Rounds

Run 200 meters

10 Push Ups

10 Kettlebell Swings (manageable weight)

5 Box Jumps (manageable height)

5 Front or Air Squats

*End with a 400 meter row

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Overhead Squat

3x2

followed by

10-9-8-7-6-5-4-3-2-1

Hang Clean (110/75 lbs)

Push Press (110/75 lbs)

Run 200 meters between sets. End with run.

MODIFICATIONS:

L4 - As RX

L3 - 95/65 lbs

L2 - 75/55 lbs

L1 - 65/45 lbs, sub hang power clean

L1m - 10-8-6-4-2 reps

Hang Power Clean (manageable weight)

Push Press

*Run 200 meters between each set. End with 200 meter run.

___________________________

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Deadlift

1 RM

followed by

“Isabel”

30 Power Snatch (135/95 lbs)

MODIFICATIONS:

L4 - As RX, sub 3 min's

L3 - 110/75 lbs, sub 5 min's

L2 - 95/65 lbs, sub 6 min's

L1 - Manageable weight

L1m - Sub hang power Clean

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Hang Power Snatch 3x3

*Heaviest Possible

followed by

7 Rounds

7 Wall Balls (20/14 lbs)

7 Toes To Bar

7 Kettlebell Swings (70/55 lbs)

MODIFICATIONS:

L4 - As RX

L3 - 55/44lb kbs

L2 - 16/10lb wb, 44/26lb kbs

L1 - 12/8lb wb, knees to ?, 35/18lb kbs

L1m - 5 Rounds

5 Wall Balls (manageable weight)

5 Knees to ? or Sit Ups5 Kettlebell Swings (manageable weight)

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