Tuesday Wod and New CrossFit Kids Summer Schedule!

We have the new schedule for our CrossFit Kids program. CrossFit Oak Creek is very excited to start working with kids 3 years old and up. We are the only fitness facility in the area offering CrossFit Kids classes which are designed for everyone from the athlete to the average joe. Make sure to get the kids registered ASAP as spaces are limited. Classes begin Monday.

CrossFit Oak Kids Flier

CFOC_Kids Flier Summer

WOD TIME!

Skill

Back Squat

5×5

Front Squat

3×3

WOD

4 RFT

20-Squats

10-BB Cleans 95/65

20-Burpees

Thursday Wod 5.30.13

Just want to thank everyone for all the support the past few months while training for the CrossFit Games Open and Regional Competition.  Each and everyone of you guys motivate me and keep me going.  I look forward to seeing you guys over the weekend.  If anybody has any cameras or video recorders to take some good pictures of the competition that would be awesome.

Thanks again.

WOD Time

Skill

Hang Snatch

10,10, 8,8

Power Snatch

8,8,8

WOD

4RFT

5- Power Snatch 96/65

10-T2B

20- KBS 53/35

Summer Lovin’ WOD

Just a quick announcement before we get into the WOD.  We have a few different sizes of women’s shirts to try on.  If your regional shirt is to small or not the right size, make sure to try one on and write the correct size on the sheet by the radio.  We need all the new sizes by Thursday evening. Thank you.

A for the WOD today we do have another special WOD. This one will be for Mallory as she is going back home for the summer.  Hope you enjoy.

Skill

Push Press

3,2,2,1,1

WOD

Summer Lovin’

5 RFT

1-Rope Climb

5- Thrusters 95/65

10-BJ’s (box jumps)

5-Snatches 95/65

Good Luck WOD for the Brookester

Today we are having a special wod for Brooke as it will be her last wod  at CrossFit Oak Creek.  We want to wish Brooke the best of luck on her move back to Madison as well as on her new journey.   Hope you enjoy the WOD!

Skill

Pull-Ups

Spend 10-15 minutes working on pull-ups, kips, butterfly, weighted, etc.

WOD

15 min AMRAP

5-DB Snatch 50/30 or heavy as possible

22-Push-Ups

13-Pull-Ups

Tuesday Throw Down!

Great start to the week let’s continue on tomorrow and the rest of the week.  Also we just got an update today that the Regional T-Shirts should be in by Wednesday. If you haven’t paid for them yet make sure to get that in this week. Once again Thank You all for your support.

WOD TIME!

Skill

Back Squat

5×3

Front Squat

2×2 (Heavy)

WOD

3 Rounds

400m Run

30 Wall Balls

16 Alternating Barbell Lunge (Held in Front Rack Position) 95/65

 

Happy Birthday Dan.

We are having a fun week of tough Birthday workouts.  That brings us to our latest Birthday Wod for Dan.  So a Big shout out and Happy Birthday Dan.

Skill

10-15 min Goat and Flexibility work

WOD

28 Min AMRAP

5-Push Press 135/95

9- Dips

1-Farmer Walk (heavy as possible)

8-DB Snatch 50/35

5-HSPU