Daily WOD

Press Week 1 (Cycle 5)
5 @ 40%
5 @ 50%
5 @ 50%
5 @ 65%
5 @ 75%
5 @ 85%
*You must get more than 5 reps on the final set
**Add 5# to your previous 1RM before calculating 90%

GP WOD:
AMRAP 12
75 Wallballs 20/14lbs 10/9′
45 Double unders
15 C2B pull-ups”
OP WOD:
12.4
AMRAP 12
150 Wallballs 20/14lbs 10/9′
90 Double unders
30 MUs

If you have not already done so please sign up for the 2015 CrossFit Open. We will be doing the Open workouts on Saturdays at the gym. For the next 5 weeks, the gym will open at 9 am. We will have sign ups for heats beginning at 9:30. Heat times will be announced on Thursday nights once the Open workout for the week is announced and we know how long each workout will take. We will run as many heats as needed to get through everyone. We will also need counters and judges for the workouts. Every person submitting a score will need an official judge and the scores will be validated by the head coaches. If you are submitting scores it would be a good idea to take the Judges course at oc.crossfit.com to familiarize yourself with the movement standards, and you can also help us with official scorekeeping.

February 24, 2015

Tuesday 02.25.2015

Press Week 1 (Cycle 5) 5 @ 40% 5 @ […]
February 23, 2015

Monday 02.23.2015

Back Squat Week 1 (Cycle 5) 5 @ 40% 5 […]
February 21, 2015

Saturday 02.21.2015

GP WOD: 50 cal row 25 Bar Dips 50 Box […]
February 19, 2015

Friday 02.20.2015

There will be no Open floor today.  The gym will […]