03312016

Announcements

VARSITY CLASS is BACK APRIL 4!
All athletes currently in high school and under the age of 18 come Monday, Tuesday, Thursday and Friday at 3:00.

Any questions please ask

Our Town CrossFit – CrossFit

Open Gym Thursday

You should probably do the OTC Humiliation Workout #1 – you know for that extra push…

Over the next couple of weeks we will announce an “OTC Humiliation Workout” each athlete will complete the workout with a judge counting reps and post the score to Wodify – the worst score (men/women) will then need to post their humiliation to the OTC Instagram Account.

Warm-up

20 Minutes of Mobility

Humiliation Workout 1 (Time)

OTC Humiliation Workout

15/10 Calorie Assault Bike (without using your legs)

Posted in Workouts

03302016

Announcements

VARSITY CLASS is BACK APRIL 4!
All athletes currently in high school and under the age of 18 come Monday, Tuesday, Thursday and Friday at 3:00.

Any questions please ask

Our Town CrossFit – CrossFit

Warm-up

10 Rounds

Rowling 150 Meters

Penalty – 2x Pistols

Back Squat (3×5 (80% of 1 Rep Max))

Build to your 5 rep target weight and then complete 3 sets of that weight

Metcon (Time)

50-40-30-20-10

Pistols (alternating legs)

AbMat Sit Ups

Posted in Workouts

03292016

Announcements

VARSITY CLASS is BACK APRIL 4!
All athletes currently in high school and under the age of 18 come Monday, Tuesday, Thursday and Friday at 3:00.

Any questions please ask

Our Town CrossFit – CrossFit

Warm Up – 20 Minutes Stretching

(No Measure)

20 Minutes – Class Stretching

Metcon (Time)

6 Rounds

A new round starts every 4 minutes

15 Calorie Row

8 Chest to Bar (RX)

8 Ring Muscle Ups (RX+)

This is a 24 minute workout.

*Scale for chest to bar will be pull ups

Posted in Workouts

03282016

Announcements

VARSITY CLASS is BACK APRIL 4!
All athletes currently in high school and under the age of 18 come Monday, Tuesday, Thursday and Friday at 3:00.

Any questions please ask

Our Town CrossFit – CrossFit

Let’s finish the open season on a high note – if you have not completed 16.5 you will today.

If you have already given 16.5 your best shot you can do this metcon 1 rest 10 minutes and then go at metcon 2.

(No Measure)

16.5 CrossFit Open Warm Up

CrossFit Games Open 14.5 and 16.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees

CrossFit Games Open 16.5 Scaled (Time)

For Time:

21 Thruster, 65# /45#

21 Bar Facing Burpees

18 Thruster, 65# /45#

18 Bar Facing Burpees

15 Thruster, 65# /45#

15 Bar Facing Burpees

12 Thruster, 65# /45#

12 Bar Facing Burpees

9 Thruster, 65# /45#

9 Bar Facing Burpees

6 Thruster, 65# /45#

6 Bar Facing Burpees

3 Thruster, 65# /45#

3 Bar Facing Burpees

CrossFit Games Open 16.5 Teens Scaled (Time)

For Time:

21 Thruster, 45# / 35#

21 Bar Facing Burpees

18 Thruster, 45# / 35#

18 Bar Facing Burpees

15 Thruster, 45# / 35#

15 Bar Facing Burpees

12 Thruster, 45# / 35#

12 Bar Facing Burpees

9 Thruster, 45# / 35#

9 Bar Facing Burpees

6 Thruster, 45# / 35#

6 Bar Facing Burpees

3 Thruster, 45# / 35#

3 Bar Facing Burpees

Metcon (Time)

75 Calorie Row

50 Burpees

50 HSPU’s/50 Pike Push Ups

75 Calorie Row

Metcon (Time)

100 Double Unders/200 Singles

50 Sit Ups

80 Double Unders/160 Singles

40 Sit Ups

60 Double Unders/120 Singles

30 Sit Ups

40 Double Unders/80 Singles

20 Sit Ups

20 Double Unders/40 Singles

10 Sit Ups

Posted in Workouts

03262016

Announcements

VARSITY CLASS is BACK APRIL 5!!
All athletes currently in high school and under the age of 18 come Monday, Tuesday, Thursday and Friday at 3:30.

Any questions please ask

Our Town CrossFit – CrossFit

Let’s finish the open season on a high note;

(No Measure)

16.5 CrossFit Open Warm Up

CrossFit Games Open 14.5 and 16.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees

CrossFit Games Open 16.5 Scaled (Time)

For Time:

21 Thruster, 65# /45#

21 Bar Facing Burpees

18 Thruster, 65# /45#

18 Bar Facing Burpees

15 Thruster, 65# /45#

15 Bar Facing Burpees

12 Thruster, 65# /45#

12 Bar Facing Burpees

9 Thruster, 65# /45#

9 Bar Facing Burpees

6 Thruster, 65# /45#

6 Bar Facing Burpees

3 Thruster, 65# /45#

3 Bar Facing Burpees

CrossFit Games Open 16.5 Teens Scaled (Time)

For Time:

21 Thruster, 45# / 35#

21 Bar Facing Burpees

18 Thruster, 45# / 35#

18 Bar Facing Burpees

15 Thruster, 45# / 35#

15 Bar Facing Burpees

12 Thruster, 45# / 35#

12 Bar Facing Burpees

9 Thruster, 45# / 35#

9 Bar Facing Burpees

6 Thruster, 45# / 35#

6 Bar Facing Burpees

3 Thruster, 45# / 35#

3 Bar Facing Burpees

Posted in Workouts

03242016

Announcements

VARSITY CLASS is BACK APRIL 5!!
All athletes currently in high school and under the age of 18 come Monday, Tuesday, Thursday and Friday at 3:30.

Any questions please ask

Our Town CrossFit – CrossFit

Open Gym Thursday

Base Line Warm Up (No Measure)

2 Rounds

500 M Row

5 Pull Ups

10 Push Ups

15 Sit Ups

20 Air Squats
Catch up on a missed workout – PR a Lift or try this beauty which was programmed by the Fittest Man in History

Metcon (Time)

1 Round:

100 double unders

50 air squats

25 push press (95)

-then-

2 Rounds:

60 double unders

30 air squats

15 push press (95)

-then-

3 Rounds:

40 double unders

20 air squats

10 push press (95)

Posted in Workouts

03232016

Announcements

VARSITY CLASS is BACK APRIL 5!!
All athletes currently in high school and under the age of 18 come Monday, Tuesday, Thursday and Friday at 3:30.

Any questions please ask

Our Town CrossFit – CrossFit

(No Measure)

15 Minute Open Warm Up

Metcon (Time)

Waterfall Team WOD

21 Burpees Box Jump Overs (24/20)

21 Thrusters (95/65)

15 Burpee Box Jump Overs (24/20)

15 Thrusters (135/95)

9 Burpee Box Jump Overs (24/20)

9 Thrusters (185/115)

Posted in Workouts

03222016

Our Town CrossFit – CrossFit

Row – Warm Up 4 (4 Rounds for time)

4 Rounds

Row 1,250 meters

Rest 90 seconds

Establish a pace for each round and maintain that pace for the entire 1,250m.

Do not wait until the last 250m to increase the pace and “go hard” to better your time.

Increase the pace each round.

example:

set 1 – 2:15/500m

set 2 – 2:10/500m

set 3 – 2:05/500m

set 4 – 2:00/500m

Metcon (Time)

4 Rounds

30 Double Unders

10 Box Jumps (24/20)

10 Burpees

10 KB Swings (44/26)

Posted in Workouts

03212016

Our Town CrossFit – CrossFit

(No Measure)

Rowling

10 Rounds – Work on a weakness

Metcon (Time)

5 Rounds

30 GHD’s

15 strict HSPU’s

*scale for 30 GHD’s – 40 Abmat sit-ups

Posted in Workouts

03192016

Our Town CrossFit – CrossFit

(No Measure)

Open Gym Saturday

Catch up on a missed workout

Practice a skill

Kill 16.4

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… ''...''