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OGAR STRONG

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09/02/14

Labor Day Fun!

Labor Day Fun!

WOD
11.3
For Reps
AMRAP in 5min
Squat Clean and Jerk

SKILL
For Quality
3 Rounds
False Grip Ring Row x 15
Pushup x 15
Hollow Rock x 15

LIFT
DB Bench Press
65% x 5, 75% x 5, 85% x 5+

09/01/14

Labor DayLabor Day Team WOD
“Deck of Cards”
Hearts-Handstand Pushup
Diamonds-Pistol (each leg)
Clubs-Bar Muscle Up
Spades-Toes to Bar
Face Cards-Burpee x 10
Aces-Double Under x 50
Joker-Run x 800m

**You will alternate cards with your partner, you draw a card and complete the work and then your partner does the same. You get to rest while your partner is working. The Faces, Aces and Jokers must be done as a pair, each completing the prescribed work.

08/31/14

picstitch-6WOD
For Time
10 Rounds
Situp x 15
Wall Ball x 10 (14/20)
Burpee x 5

08/30/14

31-heroes“31Heroes”

AMRAP 31 minutes
8 Thrusters (155/105)
6 Rope Climbs
11 Box Jumps (30/24)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.

08/29/14

Dawn

Dawn

WOD
For Time
Overhead Squat x 21 (95/135)
Run x 600m
Overhead Squat x 15
Run x 400m
Overhead Squat x 9
Run x 200m

SKILL

Strict Toes to Bar x 30

LIFT

Shoulder Press
65% x 5, 75% x 5, 85% x 5+

08/28/14

10964_773025702741064_7633922390801786103_nWOD
2014 Colorado Open Final
For Time
Clean and Jerk x 10 (95/135)
Row x 500m
Clean and Jerk x 10
Row x 500m
Clean and Jerk x 10

SKILL
3 Rounds for Quality
Ring Dip x 10
False Grip Ring Row x 15
Weighted Stepup x 20-Total

LIFT
Deadlift
65% x 5, 75% x 5, 85% x 5+

08/27/14

Post Nicole Calf Smash

Post Nicole Calf Smash

WOD
For Time
5 Rounds
Double Under x 30
KB Waiters Lunge x 20 (35/53) Total
Toes to Bar x 10

Flexibility

A. Bridge Up x 5
First Rib MWOD x 2min each side
T-Spine MWOD x 2min
Bridge Up x 10
Hold Bridge Up x 1min

B. Test Pistol
Hip Capsule Distraction MWOD x 3min each leg
Ankle Distraction MWOD x 3min each leg
Squat x 15
Re-Test Pistol

08/26/14

Ethan

Ethan

WOD
10-8-6-4-2
Back Squat (155/225)
Double Pushup Burpee to a target 12″ above your highest reach.

SKILL
Alternating Tabata Set of:
Hollow Hold
Superman Hold

LIFT
Bench Press
65% x 5, 75% x 5, 85% x 5+

08/25/14

Nicole

Nicole

WOD
“Nicole”
For Reps
AMRAP in 20min
Run x 400m
Max Pullups

SKILL

Double KB Overhead Static Hold x 2min
**Each time you break, perform 15 v-ups

LIFT
Back Squat
65% x 5, 75% x 5, 85% x 5+

08/24/14

picstitch-5WOD
Colorado Open WOD 3
For Time
20 overhead squats, 95 lbs (65 lbs)
40 wall ball situps, 20 lbs (12 lbs)
60 double-unders
40 wall ball situps, 20 lbs (12 lbs)
20 overhead squats, 95 lbs (65 lbs)