Friday November 28, 2014


WOD

A. Deadlift Max 5
    70%(of Max 5) 10x2sets

B. 3 Rounds For Reps
    1 Min Switch Lunge
    1 Min Push Up
    1 Min Jump Squat
    1 Min Ring Row
    1 Min Rest

Post to comments

Thursday November 27, 2014


WOD

A. Power Clean + Push Press

B. For Time:
    100 Wall Ball
    4 Burpees EMOM

Post to comments

Wednesday November 26, 2104


ATTENTION MATES!!
Crossfit O-Town is having a Christmas Party!!  I know its last second but we need to do this at the beginning of the month as x-mas season can get a little hectic.
When: Saturday, December 6 at 7pm
Where: O-Town baby!!
Whats the deal? 
 It's a pot luck so cook sumtin up and it better taste good if you roll through our hood.  Paleo is best and cookies are cool, drinks are welcome as is acting a fool.  A chinese gift exchange with a 20 dollar range and after that we be playin some games.  Come one come all if you like lifting weights and I guess we don't mind if you bring in a date.  See you there!!  

***If "chinese gift exchange" is politically incorrect to you or offensive, please replace with "east asian gift exchange" or "that gift exchange where people draw numbers and choose/steal gifts thingy"



WOD

A.  10 Minutes handstand practice

B.  16 minute EMOM
Odd minute: 3-6 Strict/Weighted Pull-up
Even minute: 5-10 Strict Push up/ Ring- Dip

C. Row 1000m

D. Hollow practice



Post to comments

Tuesday November 25, 2014


KETTLEBELL CLASS TODAY!

WOD

A. Power Snatch 

B. EMOM 5 Min
    5 Hang Power Snatch

C. 3 Rounds For Time
     15 Over Bar Burpees
     15 Pull-Ups/C2B
     15 Deadlift 70/100kg

Post to comments

"Fit Friend"

Monday November 24, 2014


WOD

A. Front Squat 3-3-3-3-3 Static

B. 12 Minute AMRAP
    10 HSPU
    20 KBS 1/1.5p
    30 Double Unders

Post to comments

Friday November 21, 2014

SAY CHEESE!!!

WOD

A. High Hang Snatch

B. For Time:
    10 OHS 45/65kg
    50 Sit-Ups
    10 OHS 45/65kg
    40 Sit-Ups
    10 OHS 45/65kg
    30 Sit-Ups
    10 OHS 45/65kg
    20 Sit-Ups
    10 OHS 45/65kg
    10 Sit-Ups

Post to comments

Wednesday November 19, 2014


WOD

A. Deadlift Max 5 85%(of top 5)x5x2 sets

B. 3 Rounds For Reps
     1 Min Hang DB Squat Clean 35/50
     1 Min Push-Up
     1 Min KBS 1/1.5p
     1 Min T2B
     1 Min Rest

Post to comments

Tuesday November 18, 2104


KETTLEBELL CLASS TONIGHT!

WOD

A. High Hang Clean Max 2

B. EMOM 7 Minute
    5 Hang Power Clean

C. For Time:
    40-30-20-10
    Box Jump 20/24
    Alt DB Snatch 40/55

Post to comments

Monday November 17, 2014


WOD

A. Push Press Max 1-1-1

B. Weighted Pull-Up Max 1-1-1

C. 10 Minute AMRAP
     30 Wall Ball
     20 Pull-Up

D. 5 Minute L-Seat Practice 

Post to comments