Opening Day WOD

Hope everybody had a Great Easter! Time to kick off the week right. Here is some Monday Motivation to help everyone with that!

 

 

WOD TIME!

Skill

Kipping Pull-Ups

5 sets

WOD

“Opening Day”

3 RFT

9-Hang Snatches 95/65

27- Burpee

9-Pull-Ups

Finisher

54- Double Unders

 

Tuesday 3/12/13

We would like to thank each and every member for being part of CFOC. Yesterday was our 6 month anniversary.

In celebration of our 6 month anniversary, after the CrossFit Open we will let you guys put all the trainers through a workout. Start Planning!

We would also like to welcome Brandon aboard to our training staff. Make sure not to give him too hard of a time right away. Also be sure to watch and cheer him on as he competes in the CrossFit Open with a few of our other members.

WOD TIME!

Skill

Push Jerk

3,3,1,1,1

WOD

15 Min AMRAP

5-Push-Press 95/65

10- V-Up

20- Alt Lunges

The Beginning of another Great Week at CFOC!

Man, where to even start.  I must say I am proud of everyone that pushed through a really tough week of workouts.  Not to mention 13.1.  I had a blast coaching everyone and seeing all the great progress. Many personal records (PR’s) were broken, over came injuries, colds, and many other obstacles.  You all fit our Rhino mascot well and kept charging forward.  Keep it up this week.

Skill

Dead Lift

7×2

WOD

10,9,8…1

Cleans 95/65

Du

10,20,30…100

 

Friday Fun Bday WOD

Just want to say congrats to everyone that came out to do 13.1 WOD today!  Everyone did great whether you Rx’d it or not. Looking forward to 4 more great ones with everyone.  As for tomorrow we have another good workout planned.  We have a special Birthday Workout for Ryan O… So without further a do

WOD

5RFT

3 Bear Complex Reps 135/95

6 Muscle ups (scale to pull-up and dips)

19 Double Unders

Finisher

86 Sit-ups

Wednesday WOD! 3/6/13

Great Job to everyone that came in during the storm. Hope everyone has fun shoveling and playing in the snow tonight and tomorrow.

If you have not seen our two Harlem Shake Videos check them out below. We have an adult Harlem Shake and a CrossFit Kids Harlem Shake as well.

Be sure to like it on YouTube and give it a thumbs up! As well as subscribe to our YouTube channel for more videos.

WOD TIME!

SKILL
Push Press
7×2

WOD

21-15-9
HSPU
C2B