Friday March 6, 2015


WOD

A. Back Squat 5-5-5-5(static)

B. For 20 Minutes 30 sec on/30 sec off
    Row
    Walking Lunge
    Alt KBS 1/1.5p
    V-Up
    Double Under 

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Thursday March 5, 2015


WOD

A. EMOM 10 Min
     3  Deadlift@70%

B. 5 Rounds For Reps:
     3 Min AMRAP
     3 Hang Clean 45/60kg
     6 Box Jump 20/24"
     9 Push-Up
Rest 1 Min

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Wednesday March 4, 2015


WOD

A. Gymnastics 

B. 4 Rounds 
     10 OHS 35/50kg
     40 Sit-Ups

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Tuesday March 3, 2015


WOD

A. Power Clean Max 3

B. For Quality
     Min 1-15 Sec Wall Ball
     Min 2-30 Sec Wall Ball
     Min 3-45 Sec Wall Ball
     Min 4-15 Sec Wall Ball
     Min 5-30 Sec Wall Ball
     Min 6-45 Sec Wall Ball

C. 3 Rounds
     12 Pull-Up/C2B
     12 Burpee
     Rest 1 Min
      3 Rounds
      9 Pull-Up/C2B
      9 Squat Clean 45/60Kg
      Rest 1 Min
      3 Rounds
      6 Pull-Ups/C2B
      6 Thurster 45/60Kg
      6 Burpees

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Monday March 2, 2015


WOD

A. Push Press 1-1-1 (work to a Max!)

B. EMOM 5 Min
    6 Push Press@60%

C. 3 Rounds For Time:
     30 KBS 1.5p/2p
     30 Push-Ups
     15 Box Jump24/30"
     15 Ring Dips

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Friday February


WOD

A. Back Squat 
    (speed is key, control down, up as fast as possible)
    3-3-3-3-3-3-3-3@60-65%

B. 15 Minute AMRAP
      7 HSPU
      7 Pull-Ups
     14 Switch Lunge 
     

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Thursday February 26, 2015


WOD

A. EMOM 15 Minutes
     3 Snatch@70%

B. For Time:
    150 Wall Ball
    3 Burpees EMOM

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Wednesday February 25, 2015


WOD

A. 5 Sets Max Reps Ring Dip (2-3 Minute Rest)

B. 3 Rounds For Reps
    1 Minute Row (cal)
    1 Minute T2B
    1 Minute Push Press 25/35kg
    1 Minute Box Jump 20/24"
    1 Minute Alt D.B Snatch 35/50lb
    1 Minute Rest

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Tuesday February 24, 2015


WOD

A. TGU 

B. 2-3 TGU EMOM for 16 minutes

C. "Grace"
30 Clean & Jerks for time

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Monday February 23, 2015


The 2015 CrossFit Games Open starts this Thursday!! There is a scaled division as well as RX so there are NO excuses not to register and take part this year! 

To register, follow the link below and make sure to add yourself to the CrossFit O-Town team and affiliate. 

 https://games.crossfit.com/cf/login?returnTo=%2Fregister-athlete&flow=games


WOD

A. Weighted Chin-Up (palms facing you)
    3-3-3-3-3-3 (static)

B. 2 sets Max Reps Chin-up

C. 20 Minute AMRAP
    50 Double-Unders
    40 Sit-Ups
    30 Push-Ups

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