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OCF: wod

Tuesday 12/4/12

Mobility: Front rack/ Upper back roll out/ Lower leg roll out

WOD:

20-15-10-5

Hang power cleans @155
HIGH box jumps

OCF: wod

Monday December 2, 2012

WOD:

“Ivan the Terrible”

90 seconds of jump rope 50 lunges 50 pushups 50 situps

90 seconds of jump rope 40 lunges 40 pushups 40 situps

90 seconds of jump rope 30 lunges 30 pushups 30 situps

90 seconds of jump rope 20 lunges 20 pushups 20 situps

90 seconds of jump rope 10 lunges 10 pushups 10 situps

 

OCF: wod

Ready for more cold workouts?! I AM… ๐Ÿ™‚

I will be gone this Saturday so here are some workouts that you can literally do ANYWHERE, don’t be a slacker.

Saturday December 1, 2012

WOD’s (In order of increasing difficulty)

1.ย  100-75-50-25 reps:

sit ups, 4-count flutter kicks, leg levers

2.ย  5 rounds

30 second isometric squat hold

20 squats

30 second isometric leaning rest

20 push ups

3. 5 rounds

100 jumping jacks

100 mountain climbers

4. 150 burpees

5.ย  5 rounds

100 squats

20 lunges

35 push ups

OCF: wod

NO SATURDAY CLASS THIS WEEK! ๐Ÿ™‚ SORRY

Friday November 30, 2012

Skill/Strength: Split Jerk

WOD:

10min AMRAP of

10 kb swings

10 push press

OCF: wod

DON’T BE LATE FOR CLASS & DRESS WARM! ๐Ÿ™‚

Thursday November 29, 2012

WOD:

1,000m run

30 double under’s

30 hand release pushups

30 box jumps

3 15ft rope climbs rope climbs

600m run

20 DU’s

20 HR Pushups

20 box jumps

2 rope climbs

200m run

10 DU’s

10 HR Pushups

10 box jumps

1 rope climb

OCF: wod

Talk about the perfect example of hard work and dedication. ย This is how Mom used to have to do pull ups!

Mobility Mash Up fo 15-20mins!

WOD:

“Death by Pull Ups”

(Hint: ASS KICKER Thursday)

OCF: wod

Tuesday November 27, 2012

Mobility: “Bullet Proof Shoulders” (Thank you CFNE)

Strength: 4×6 Strict Press

WOD:

2 rounds

30 Thrusters @95/65

30 Burpees

OCF: wod

Look different?

Monday November 25, 2012

Mobility: Ankle/Pigeon/Couch

Strength: 3RM OH Squat

WOD:

21 Hang Power Snatch @115/75

15 Double under’s

15 Toes 2 bar

90m shuttle run

15 HPS

30 DU’s

30 Knees 2 Elbows

60m shuttle run

9 HPS

60 DU’s

60 sit ups

30m shuttle run

OCF: wod

High Sock Day!!!

THANKSGIVING SCHEDULE

No 7:30pm class Wednesday night (Beginners may attend any class time tomorrow)

Thursday 10am class ONLY!

Friday 10am class & 5:30pm

Saturday NORMAL SCHEDULE

๐Ÿ™‚

Wednesday November 21,2012

WOD:

4minute AMRAP:

Double unders

4minute AMRAP:

Toes 2 Bar

4minute AMRAP:

Wall Balls

4minute AMRAP:

15 ft rope climbs

***1 minute rest between AMRAP’S***

OCF: wod

WOD:

10 rounds
15 Deadlifts @135/95
15 push ups

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