WOD1131 - SATURDAY, FEBRUARY 24th

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CF

In teams of two, alternating each movement, complete ten rounds of:
15 Overhead Squats (95/65)  
15 Bar Facing Burpees
300 Meter Run (200m+100m)
(Partner A performs 10 overhead squats; Partner B performs 10 burpees; Partner A runs 300 Meters; Partner B performs 10 overhead squats; etc.)

CF Lite/power

In teams of two, alternating each movement, complete ten rounds of:
10 DB Front Squats
10 Burpees
200m Run
(Partner A performs 10 overhead squats; Partner B performs 10 burpees; Partner A runs 300 Meters; Partner B performs 10 overhead squats; etc.)

Open Gym wod

Warm-up:
4 Steady Rounds:
10 Dumbbell Thrusters 35/20
20 Ab-mat sit-ups
10 Pull Ups

Strength:
3×3 Push Jerk – Moderate, Heavy, Moderate.
*No percentages here. Build to a “perfect heavy triple”, go for a big lift, then drop back down for another perfect set. Rest 2-3 minutes between sets.

Metcon:
For Time:
7 Bar Muscle Ups
14 Front Squat (155/115)
7 Bar Muscle Ups
21 Shoulder to Overhead (155/115)
7 Bar Muscle Ups
14 Front Squat
7 Bar Muscle Ups
*Put your focus on the barbell. Hold on for big sets. You can break the Bar Muscle Ups intentionally if it helps keep your heart rate down.

 

WOD1130 - FRIDAY, FEBRUARY 23rd

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CF/CF LITE

Primer:
3 Rounds:
Row 10 Calories
6 Toes to Bar
6 Single Arm Hang Clean to Overhead (3 each arm)

After the Primer, rest as long as it takes to get your heart rate back down to a very comfortable place. Just don’t let yourself get cold or tight.

Workout 18.1
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-bars
10 Dumbbell hang clean and jerks 50/35
14/12 Calorie Row

Cool Down
Post WOD Flush, 20 minutes on Bike or Rower at conversational pace.

WOD1129 - THURSDAY, FEBRUARY 22nd

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JOIN US FOR THE 18.1 OPEN ANNOUNCEMENT thursday 2/22/18 AT 7:45pm ocf big screen!


CF

Warm-up
3 Steady Rounds:
20 Box Jump Overs 20/16″
15 Calories on Bike or Rower
10 Overhead Squats 45/35lbs

Strength
EMOM 10:00
1 Squat Clean and Jerk @ 70-80%

Metcon
3 Rounds:
40 Wallballs 20/14lbs
400m Run

Flush
20-40 minutes on the bike at a comfortable pace.

CF LITE

Warm-up:
Same as class. Use PVC pipe for OHS

Strength:
EMOM 10:00
5 DB Squat Clean + Jerk (use a challenging but manageable weight)

Metcon:
5 Rounds:
20 Wallballs
200m Run

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WOD1128 - WEDNESDAY, FEBRUARY 21st

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CF/CF LITE

Warm-up:
800m Jog
2 min Standing Straddle
400m Run (mile pace)
2 min calf stretch (1 min on each side)
200m Sprint (AFAP)

Metcon:
4 Rounds For Max Reps:
2 Minutes of Assault Bike for Calories
2 Minutes of Kettlebell Swings 53/35
2 Minutes of Push-Ups
2 Minutes of Rowing for Calories

Side Work:
A. Work on a skill or weakness.
B. Mobility

 

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WOD1127 - TUESDAY, FEBRUARY 20th

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CF

Mobility:
2 min pigeon/each side

Warm-up:
4 Steady Rounds
12 Goblet Squats
12 Push-ups
12 Calories on Bike

Strength:
4×4 Back Squat (Start around 80%)

Metcon:
For Time:
21-15-9
Dumbbell Squat Cleans 55/35lbs
Handstand Push- Ups

Side Work (optional):
AMRAP 12 Minutes
12/8 Calories on Bike
9 Toes to Bar
Rest :30

CF Lite

Warm-up:
Same as class. 

Strength:
3 Rounds:
20 Weighted Lunges (10 each leg)
20 Medicine Ball Sit-ups
20 Ring Rows

Metcon: 
For time:
40 Wall Ball
20 Box Jump-Ups
30 Wall Ball
15 Box Jump-Ups
20 Wall Ball
10 Box Jump-Ups
 

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WOD1126 - MONDAY, FEBRUARY 19th

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CF

Warm-up:

500m row
 -then-
AMRAP 3 Minutes
4 Squat Clean Thrusters 95/65
Row 10/8 Calories

Strength:
Squat Snatch 5×3 Drop and Reset (Start around 70%)

Metcon:
For Time:
15 Deadlift 225/155lbs
15 Bar Facing Burpees
12 Deadlift
12 Bar Facing Burpees
9 Deadlift
9 Bar Facing Burpees
6 Deadlift
6 Bar Facing Burpees
3 Deadlift
3 Bar Facing Burpees

Side Work:
Row 1k
Rest :60
Row 750m
Rest :60
Row 500m
Rest :30
Row 250m
Rest :30

CF LITE

Warm-up:
Same: use DB for thrusters.

Strength:
4 rounds:
10 strict press
10 goblet squats
45 sec. side plank (right)
45 sec. side plank (right)

MetCon:
12 Min Amrap:
12 KB deadlifts
12 burpees

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WOD1125 - Saturday, February 17th

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Warm-up
Coaches Choice

MetCon
Teams of two, alternate full rounds.
AMRAP 30 Minutes:
Dumbbell "DT"
12 DB Deadlifts
9 DB Hang Power cleans
6 DB Push Jerks

RX = 50/35lbs DB's

OPEN GYM

Warm-up
5-10min. Mobility (athletes choice)
-then-
4 Steady Rounds:
10 Goblet Squats, 53/35lbs
5 Strict Ring Dips
10 Banded Good Mornings

Strength
4 Rounds For Reps:
30sec. Max Squat Cleans @70-75%
3min. Rest

*Work on T&G reps

MetCon
Reps For Time:
21-18-15-12-9-6-3
Calorie Bike
Bar Facing Burpees

Side Work (optional)
EMOM 10 Minutes:
3-5 Muscle-ups

WOD1124 - Friday, February 16th

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Warm-up
5-10min. Mobility (coaches choice)
-then-
3 Rounds - AFAP:
8 Calorie Row
8 Burpees
8 Russian KB Swings

Strength
4 Rounds For Reps:
1min. Max Back Squats @60%
Rest 3min.

MetCon
"Open Workout 11.5"
AMRAP 20 Minutes:
5 Power Cleans, 145/100lbs
10 Toes-to-bar
15 Wallball, 20/14lbs

Side Work (optional)
Reps For Time:
10-15-20-25-20-15-10
GHD Sit-ups
Alt. Pistols

CF LITE

Warm-up
Same as Class

Strength
3 Rounds:
20 Walking Lunges
10 Weighted Sit-Ups w/ med ball
6-8 SA-DB Row (left)
6-8 SA-DB Row (right)

MetCon
AMRAP 20 Minutes:
5 DB Power Cleans
10 Hanging Knee Raises
15 Wallball

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WOD1123 - Thursday, February 15th

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Warm-up
Coaches Choice

MetCon
For Time:
300 Calorie Row
-then-
12 Rounds
.5k Bike
12 Thrusters, 45/35lbs
5 Toes-to-bar

LITE
For Time:
200 Calorie Row
-then-
12 Rounds
.5k Bike
12 Wallball
5 Hanging Knee Raises

Strength (optional)
Make up a lift you missed earlier in the week

A. T&G Deadlift 6x3 - AHAP

B. 4 Rounds For Reps:
30sec. Max Power Snatches @65%
90sec. Rest

*Work on T&G reps.

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WOD1122 - Wednesday, February 14th

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Warm-up
5-10min. Mobility (coaches choice)
-then-
3 Steady Rounds:
10 Strict Ring Rows
15 Sit-ups
10 Jumping Lunges

Strength
4 Rounds For Reps:
30sec. Max Power Snatches @65%
90sec. Rest

*Work on T&G reps.

MetCon
AMRAP 10 Minutes:
15 Pull-ups
15 Box Jump-overs, 24/20"
15 Push Jerks, 115/75lbs

Side Work (optional)
5 Rounds For Time:
40 Double-unders
15 KB Swings, 70/53lbs
10 Strict Handstand Push-ups
Rest 2min.

CF LITE

Warm-up
Same as Class

Strength
3 Rounds:
8-10 Ring Rows
40sec. Side Plank (left)
40sec. Side Plank (right)
15 Reverse Snow Angels (slow & controlled)
30-40sec. Hollow Hold

MetCon
AMRAP 10 Minutes:
15 HR Push-ups
15 Box Step-overs
15 DB Push Press

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WOD1121 - Tuesday, February 13th

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Warm-up
5-10min. Mobility (coaches choice)
-then-
30 Band Pull-a-parts
-then-
3 Steady Rounds:
10 Empty Bar Pendlay Rows
10 Inchworms to Push-up
10 Air Squats
-then-
30 KB Overhead Squats

Strength
T&G Deadlift 6x3 - AHAP

MetCon
"Open Workout 15.5"
Reps For Time:
27-21-15-9
Calorie Row
Thrusters, 95/65lbs

Side Work (optional)
2 Rounds:
2k Row @2k PR pace -10sec.
Rest 2min.

CF LITE

Warm-up
Same as Class

Strength
3 Rounds:
6 Pause Goblet Squats
8-10 SA-DB Row (each arm)
15 Single-Leg Hip Bridge (each leg)

MetCon
Reps For Time:
27-21-15-9
Calorie Bike
Wallball

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WOD1120 - Monday, February 12th

METCON WEEK 4.

METCON WEEK 4.

Warm-up
5-10min. Mobility (coaches choice)
-then-
3 Rounds - AFAP:
10 Box Jump-overs 24/20″
10 Handstand Push-ups
10 DB Front Rack Walking Lunges, 50/35lbs
Rest 1min.

MetCon 1/5
AMRAP 2 Minutes:
4/2 Muscle-ups
8 Deadlifts, 205/135lbs

-rest 3min. then-

MetCon 2/6
AMRAP 2 Minutes:
4 Power Cleans, 165/115lbs
8 CTB Pull-ups

-rest 3min. then-

MetCon 3/7
AMRAP 2 Minutes:
4 Front Squats, 125/85lbs
8 Toes-to-bar

-rest 3min. then-

MetCon 4/8
AMRAP 2 Minutes:
4 Power Snatches, 115/75lbs
20 Double-unders

-rest 3min. & repeat-

Side Work (optional)
Accumulate 7 Minutes: (20min. cap)
Sandbag Bear Hug, 150/100lbs

CF LITE

Warm-up
Same as Class

MetCon 1/5
AMRAP 2 Minutes:
4 Seated Ring Dips
8 DB Deadlifts

-rest 3min. then-

MetCon 2/6
AMRAP 2 Minutes:
4 DB Power Cleans
8 Ring Rows

-rest 3min. then-

MetCon 3/7
AMRAP 2 Minutes:
4 DB Goblet Squats
8 Hanging Knee Raises

-rest 3min. then-

MetCon 4/8
AMRAP 2 Minutes:
4 Alt. DB Snatch
20 Mountain Climbers

-rest 3min. & repeat-

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WOD1119 - Saturday, February 10th

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Warm-up
Coaches Choice

MetCon
In teams of 2, alternate rounds
AMRAP 3 Minutes x8: (4 AMRAP's each)
500/400m Row
-then-
Max rounds of the following in remaining time,
8 Thrusters, 95/65lbs
8 Lateral Bar Burpees

OPEN GYM

Warm-up
5-10min. Mobility (athletes choice)
-then-
2 Steady Rounds:
10 Banded Good Mornings
10 Single-leg KB Deadlifts (each side)
10 Empty Bar High Hang Squat Snatch

Strength
4 Rounds For Reps:
30sec. Max Squat Snatches @70-75%
Rest 3min.

*Work on T&G reps.

MetCon
5 Rounds For Time:
30 Double-unders
15/10 Calories Assault Bike
30 Double-unders
Rest 1min.

Side Work (optional)
EMOM 10 Minutes:
2-4 Muscle-ups

WOD1118 - Friday, February 9th

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Warm-up
5-10min. Mobility (coaches choice)
-then-
3 Rounds - AFAP:
15 Russian KB Swings, 53/35lbs
10 Empty Bar Overhead Squats

Strength
4 Rounds For Reps:
1min. Max Front Squats @55%
3min. Rest

MetCon
AMRAP 10 Minutes:
30 Calorie Row
20 Box Jump-overs, 24/20″
10 Hang Power Cleans, 135/95lbs

Side Work (optional)
AMRAP 3 Minutes x4:
10 KB Swings, 70/53lbs
5/3 Bar Muscle-ups
2min. Rest Between AMRAP's

*Start over each round.

CF LITE

Warm-up
Same as Class

Strength
3 Rounds:
10-12 Ring Rows
90sec. Push-up Hold
60sec. Hollow Hold

MetCon
AMRAP 10 Minutes:
20 Calorie Row
15 Step-ups
10 DB Hang Power Cleans

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WOD1117 - Thursday, February 8th

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Warm-up
Coaches Choice

MetCon
6 Rounds For Reps:
90sec. Max Calorie Row
90sec. Max Toes-to-bar
90sec. Max 10m Shuttle Sprints
90sec. Max Sit-ups
90sec. Calorie Bike

LITE
4 Rounds For Reps:
90sec. Max Calorie Row
90sec. Max Hanging Knee Raises
90sec. Max 10m Shuttle Sprints
90sec. Max Sit-ups
90sec. Calorie Bike

Strength (optional)
Make up a lift you missed earlier in the week

A. T&G Deadlift 5x5 - AHAP

B. 4 Rounds For Reps:
30sec. Max Power Clean & Push Jerk @65%
90sec. Rest

*Work on T&G reps.

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WOD1116 - Wednesday, February 7th

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Warm-up
5-10min. Mobility (coaches choice)
-then-
2 Steady Rounds:
15 HR Push-ups
15 Calories Bike
15 Box Jumps (step down)

Strength
4 Rounds For Reps:
30sec. Max Power Clean & Push Jerk @65%
90sec. Rest

*Work on T&G reps.

MetCon
AMRAP 10 Minutes:
12 Sumo Deadlift High Pull, 95/65lbs
9 Bar Facing Burpees
6/4 Bar Muscle-ups

Side Work (optional)
5 Rounds For Time:
20 DB Snatch, 50/35lbs
12 Toes-to-bar
Rest 1min.

CF LITE

Warm-up
Same as Class

Strength
3 Rounds:
8 KB Romanian Deadlift
8 DB-SA Row (left)
8 DB-SA Row (right
45sec. Side Plank Hold (left)
45sec. Side Plank Hold (right)

MetCon
AMRAP 10 Minutes:
10 KB Sumo Deadlift High Pull
10 Burpees
10 Ring Rows

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WOD1115 - Tuesday, February 6th

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Warm-up
5-10min. Mobility (coaches choice)
-then-
30 Banded Pull-a-parts
30 PVC Dislocates
-then-
3 Steady Rounds:
10 Inchworms into Push-up
20ft Handstand Walk
10 Goblet Squats

Strength
T&G Deadlift 5x5 - AHAP

MetCon
"Open Workout 13.2"
AMRAP 10 Minutes:
5 Shoulder to Overhead, 115/75lbs
10 Deadlift, 115/75lbs
15 Box Jumps, 24/20"

Side Work (optional)
5 Rounds:
1k Row @2k PR pace
Rest 2min.

CF LITE

Warm-up
Same as Class

Strength
2 Rounds:
6-8 Strict Pull-ups
40sec. Push-up Hold
6-8 Landmine Rows (left)
6-8 Landmine Rows (right)
30-40sec. Hollow Hold

MetCon
AMRAP 10 Minutes:
5 DB Push Press
10 DB Deadlift
15 Step-ups

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WOD1114 - Monday, February 5th

METCON WEEK 3.

METCON WEEK 3.

Warm-up
5-10min. Mobility (coaches choice)
-then-
3 Rounds - AFAP:
50 Double-unders
5 Strict CTB Pull-ups
5 Wall Walks
Rest 1min.
(RX+ 50ft. HS walk)

MetCon 1
AMRAP 5 Minutes:
1 Power Clean, 205/135lbs
1 Muscle-up
2 Power Cleans
2 Muscle-ups
3 Power Cleans
3 Muscle-ups
4/4, 5/5, 6/6, etc...

-rest 5min. then-

MetCon 2
AMRAP 5 Minutes:
3 Power Snatches, 115/75lbs
6 Toes-to-bar
9 Box Jump-overs, 24/20″

-rest 5min. then-

MetCon 3
AMRAP 5 Minutes:
2 Thrusters, 115/75lbs
2 Lateral Bar Burpees
4 Thrusters
4 Lateral Bar Burpees
6 Thrusters
6 Lateral Bar Burpees
8/8, 10/10, 12/12, etc...

-rest 5min. then-

MetCon 4
AMRAP 5 Minutes:
20 KB Swings, 53/35lbs
20 HR Push-ups

Side Work (optional)
Accumulate 7 Minutes: (20min. cap)
Sandbag Bear Hug, 150/100lbs

CF LITE

Warm-up
Same as Class

MetCon 1
AMRAP 5 Minutes:
1 DB Power Clean
1 Seated Ring Dip
2 DB Power Cleans
2 Seated Ring Dips
3 DB Power Cleans
3 Seated Ring Dips
4/4, 5/5, 6/6, etc...

-rest 5min. then-

MetCon 2
AMRAP 5 Minutes:
4 Alt. DB Snatches
8 Hanging Knee Raises
12 Box Step-overs

-rest 5min. then-

MetCon 3
AMRAP 5 Minutes:
2 Wallball
2 Burpees
4 Wallball
4 Burpees
6 Wallball
6 Burpees
8/8, 10/10, 12/12, etc...

-rest 5min. then-

MetCon 4
AMRAP 5 Minutes:
10 KB Swings
10 HR Push-ups

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WOD1113 - Saturday, February 3rd

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Warm-up
Coaches Choice

MetCon
Teams of two, For Time
1.5-mile Run (400m intervals)
150 Pull-ups (15 rep intervals)
250 Push-ups (25 rep intervals)
350 Air Squats (35 rep intervals)
1.5-mile Run (400m Intervals)
(RX+ 20/14lb vest)

OPEN GYM

Warm-up
5-10min. Mobility (athletes choice)
-then-
AMRAP 4 Minutes: (primer)
12 Calorie Row
8 Hang Clusters, 35/20lb DB's
4 Toes-to-bar

Strength
3 Rounds For Reps:
30sec. Max Squat Cleans @60-65%
Rest 3min.

*Work on T&G reps.

MetCon
10 Rounds For Time:
10 Calorie Assault bike
10 Bar Facing Burpees
Rest 1min.

Side Work (optional)
EMOM 10 Minutes:
1-3 Muscle-ups

WOD1112 - Friday, February, 2nd

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Warm-up
5-10min. Mobility (coaches choice)
-then-
2 Steady Rounds:
20 Russian KB Swings, 70/53lbs
20 Burpee Box Jump-overs, 24/20"

Strength
4 Rounds For Reps:
1min. Max Back Squats @60%
Rest 3min.

MetCon
AMRAP 7 Minutes:
10 Front Squats, 115/75lbs
5/3 Bar Muscle-ups
(RX+ 135/95lb front squat)

Side Work (optional)
6 Rounds For Time:
12 Calorie Assault Bike
10 KB Snatch, 53/35lbs
8 CTB Pull-ups
Rest 2min.

*Alt. arms for snatch each round.

CF LITE

Warm-up
Same as Class

Strength
3 Rounds:
20 Banded Leg Curls
10 Barbell Roll-outs
6-8 SA-DB Row (left)
6-8 SA-DB Row (right)

MetCon
AMRAP 7 Minutes:
10 Goblet Squats
10 Calorie Row

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