Monday WOD 6.15.15

CrossFit Oak Creek Competition

Hope everybody had a great weekend! Congrats to everybody from CrossFit Oak Creek that competed in the CrossFit Totally 80’s Crippler competition. Everybody did an amazing job! Very proud of everyone!

Let’s start the week out with an Awesome workout! See everyone tomorrow!

WOD TIME!

Skill

Back Squat

5,3,1,3,3

WOD
100-Wall Ball 20/14
75-Sit-up
50-DeadLift 185/135
25 Muscle ups, Scale= bar, Scale = burpee c2b, scale= burpee pull up

*25 minute time CAP

Thursday WOD 4.17.14

Warm-up
2-Rounds
10-Kettlebell Push-Ups (each arm)
20-Seal Jacks
5-Burpees
10-Inch worm with Push-up

Skill

Bench Press

5×5

Start first set around 60-65% and work on increasing throughout the remainder of the sets

WOD

5-10-15-10-5

Snatch 135/95
Burpee over Bar

Merry Christmas WOD

We will have our second annual Ugly Sweater WOD at 9am tomorrow for those that want to participate.  We will plan on starting by 9:10-9:15am after the demo and warm-up.

We will also have open gym from 9-noon tomorrow. Hopefully everyone can get a workout in before spending time with their families.

Happy Holidays!

12 Days of Christmas WOD

The WOD will be performed just like the song.

1 Clean (95/135)

2 Hand Stand Push Ups

3 Front Squats (95/135)

4 Sumo DeadLift High-Pull (95/135)

5 CTB Pull Ups

6 Box Jumps (20/24)

7 Burpees

8 Push Ups

9 Wall Balls (14/20)

10 Kettle Bell Swings

11 Deadlifts (95/135)

12 Thrusters (95/135)