002292016

Our Town CrossFit – CrossFit

Open Workout Judging
Resolution WOD
Handstand Push Ups and Box Jump Overs

(No Measure)

10 Rounds

Rowling – athletes choice movements

CrossFit Games Open 16.1 (AMRAP – Reps)

20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#

8 Bar Facing Burpees

25 Ft OH Walking Lunge

8 C2B Pull-Ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

Metcon (AMRAP – Rounds)

AMRAP 12

2, 4, 6, 8, 10, 12, 14, 16, 18…

Box Jump Over (24”/20”)

4, 4, 4, 6, 6, 6, 8, 8, 8…

Strict Handstand Push Ups

Resolution Benchmark (Time)

25 Burpee

500m Row

25 Burpee

Posted in Workouts

02282016

Our Town CrossFit – CrossFit

(No Measure)

20 Minute Stretch

Metcon (Time)

100 Double Unders

50 Push Ups

100 Double Unders

50 Sit Ups

100 Double Unders

200 Squats

Posted in Workouts

02272016

Our Town CrossFit – CrossFit

Open Gym
Post To Athlete Performance

Posted in Workouts

02262016

Our Town CrossFit – CrossFit

CrossFit Open 16.1 Judging

Open Gym for all other athletes

10 Min – Athlete’s Choice (No Measure)

Warm Up and Stretch What’s Tight

CrossFit Games Open 16.1 (AMRAP – Reps)

20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#

8 Bar Facing Burpees

25 Ft OH Walking Lunge

8 C2B Pull-Ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

CrossFit Games Open 16.1 Scaled (AMRAP – Reps)

20-Minute AMRAP of:

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Bar Facing Burpees

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Jumping Pull-ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

Posted in Workouts

02252016

Our Town CrossFit – CrossFit

(No Measure)

Open Gym Warm Up

Stretch and then get your heart rate up…

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

3,3 – 6,6 – 9,9 …

Calorie Row

Shoulder Press (95/65)

Keep climbing the ladder adding 3 reps each set. So after 12 and 12 you would do 15 and 15 and so on…..

Posted in Workouts

02242016

Our Town CrossFit – CrossFit

Warm Up
Team WOD

(No Measure)

5 Rounds

200 Meter Row

10 Movements – athlete’s choice

Metcon (Time)

Partner Workout – one partner working at a time

1,000 Meter Row

100 Box Jump Overs (24/20)

80 Toes to Bar

60 Kettle Bell Snatch (44/26)

40 Handstand Push Ups

20 Ring Muscle Ups

100 Burpees

Box Jump Overs – do not touch the box

Go To Scaled Movements:

Box Jump Overs – Box Jumps

HSPU’s – Pike Push Ups

Muscle Ups – Pull Ups (double the amount)

Posted in Workouts

02232016

Announcements

THE OPEN HAS ARRIVED!!! Registration starts today. Who is in???

Our Town CrossFit – CrossFit

Open Gym Tuesday

Do something fun, but challenging
Or you can do one or all three of these…

(No Measure)

10 Rounds

150 Meter Row

10 “athlete choice movements”

Metcon (Time)

For Time:

42-36-30-24-18-12

GHD Sit Up

21-18-15-12-9-6

Pull up

Metcon (AMRAP – Reps)

10 Rounds

10 Burpees every :45

Metcon (Time)

15 Minute Amrap

3-6-9-12-15-18-21…

Power Snatch (115/75)

Strict HSPU with (45/25 – plate deficit)

Posted in Workouts

02222016

Announcements

THE OPEN HAS ARRIVED!!! Registration starts today. Who is in???

Our Town CrossFit – CrossFit

Warm Up – 10 Minutes Athlete’s Choice
EMOM 10 – Burpees
Rest – 5 Minutes
Metcon – Thrusters & DU’s

10 Min – Athlete’s Choice (No Measure)

Warm Up and Stretch What’s Tight

Metcon (AMRAP – Reps)

EMOM 10 Minute

11 Burpees

*if you can not complete and maintain 11 burpees/minute establish a number and stick to that throughout the entire workout

Metcon (Time)

3-6-9-12-15

Thrusters (105/75)

-50 Double Unders-

Complete 50 Double-Unders after each round of Thrusters

Posted in Workouts

02212016

Announcements

THE OPEN HAS ARRIVED!!! Registration starts today. Who is in???

Our Town CrossFit – CrossFit

Warm Up – 20 Minutes Stretch

Get outside and enjoy the sunshine with your family

30 Minute Outdoor Activity

Jogging in February???

(No Measure)

20 Minutes Stretch

Metcon (Time)

30 Minute Run (outside)

Posted in Workouts

02202016

Announcements

THE OPEN HAS ARRIVED!!! Registration starts today. Who is in???

Our Town CrossFit – CrossFit

Saturday Open Gym
So Many Choices

Warm Up – Rowling
Metcon – Bar MU’s & Push Jerks
Metcon – Ring MU’s & HSPU’s
Metcon – 12 Minute AMRAP

Strength – Let’s Get Heavy

Stretching/Recovery – 20 Minutes

(No Measure)

Rowling & Skill Practice

Metcon (Time)

Bar Muscle Ups

9-7-5

Push Jerks

21-15-9 (115/65)

Metcon (Time)

Ring Muscle Ups

6-5-4-3-2-1

Hand Stand Push Ups (6″ deficit)

3-6-9-12-15-18

Metcon (AMRAP – Reps)

12 Minute AMRAP

20 Thrusters (115/70)

30 Toes to Bar

40 Burpee Box Jump Overs (24/20)

50 Calorie Row

Posted in Workouts
January 2016 Tuesday's and Thursday's 5:30pm class bring a friend. Sign up at the box. Thursday's CrossFit kids program.
Crossfit teens! ''...''
Even the greatest was once a beginner. Don't be afraid to take that first step. #startcrossfit
11.4.15 SQUATS!!! ''...''
@CycsNation #assaultairbikemarathon Max keeping up his cardio after a recent hockey injury @AssaultAirBike ''...''
RT @RogueFitness: Watch the women take on the 2015 Reebok @crossfitgames​ tonight on ESPN2 and WatchESPN starting at 8pm EST! ''...''
See you all for turkey burn Monday 4-7. Open gym. #thanksgiving2015 #crossfitlife ''...''
Thank you to all the OTC athletes that stepped out of their comfort zone and took part in their first… ''...''