04292016

Our Town CrossFit – CrossFit

Warm Up – 10 Minutes – Athlete’s Choice
Strength – Squat Cycle – Day 13 – 60% + 60lbs
Humiliation Workout – Guys vs Girls – Bench Press
Cash Out – Mobility and Stretching (20 mins)

Warm-up

10 Minutes – Athlete’s Choice

Back Squat (1 x 20 @ 60% + 60 lbs)

*if your form was solid on Wednesday (and you made all of your lifts) increase the weight 5 lbs and finish off the back squat cycle

Humiliation Workout 5 (AMRAP – Reps)

Bench Press

Each athlete will attempt to bench Press for max reps.

Only the first attempt will be counted – the team with the worst performance (average) will suffer public humiation.

Male Weight – 65 lbs

Female Weight – 45 lbs

Mobility

20 minutes mobility and stretching

Posted in Workouts

04282016

Our Town CrossFit – CrossFit

Open Gym

Warm Up and/or Mobility (20 minutes)
Lift something heavy
Complete a missed workout
Work on a specific skill

or do this…

Warm-up

Stretching & Mobility

Metcon (Time)

5 Rounds

21 GHD Sit Ups

7 Bench Press (205/140)

*scale appropriately weight and movement

Posted in Workouts

04272016

Our Town CrossFit – CrossFit

Warm Up – 10 Minute Row + 10 Minutes Stretch
Strength – Squat Cycle – Day 12 – 60% + 55lbs
Cash Out – 100 Push Ups (focus on form – not for time)

Warm-up

10 minute row

10 minute stretch/mobility

Back Squat (1 x 20 @ 60% + 55 lbs)

*if your form was solid on Monday increase the weight 5 lbs and go for it

Posted in Workouts

04262016

Our Town CrossFit – CrossFit

Open Gym Tuesday
Squat – Work on a Skill – Catch Up on a missed workout – do one of these…

Warm-up

20 Minutes – Stretch & Mobility

Metcon (Weight)

Clean + Front Squat

1 + 5 (1 clean + 5 Front Squats)

2 + 4 (2 clean + 4 Front Squats)

3 + 3 (3 clean + 3 Front Squats)

4 + 2 (4 clean + 2 Front Squats)

5 + 1 (5 clean + 1 Front Squats)

6 + 0 (6 clean + 0 Front Squats)

Metcon (Time)

3 Rounds

100 Double Under’s

10 Chest to Bar

————-

RX+

100 DU’s

10 Muscle Ups

scale for DU’s – 3 x Singles

scale for C2B – Pull Ups/Ring Rows

Posted in Workouts

04252016

Our Town CrossFit – CrossFit

Warm Up
Strength – Squat Cycle – Day 11 – 60% + 50lbs
Metcon – HSPU’s & Box Jump Overs
Cash Out – 100 Sit Ups

Warm-up

10 minutes athlete’s choice

Back Squat (1×20 @ 60% +50 lbs)

Metcon (AMRAP – Reps)

7 min AMRAP

3-6-9-12-15…

Strict HSPU’s

Box Jump Overs (24/20)

Posted in Workouts

04222016

Our Town CrossFit – CrossFit

Warm Up – 10 Minutes athlete’s choice
Strength – Squat Cycle – Day 10 – 60% + 45lbs
Metcon -Humiliation Work Out 4 (followed by double under practice)

Warm-up

10 Minutes – Athlete’s Choice

Back Squat (1×20 @ 60% +45 lbs)

Humiliation Workout 4 (Time)

Single Skips

Each athlete will attempt to skip for as long as possible.

Only the first attempt will be counted – the male & female with the worst performance will suffer public humiation

Metcon (No Measure)

On The Minute

Double Under Practice

Posted in Workouts

04212016

Our Town CrossFit – CrossFit

Thursday Open Gym

or do this…

Metcon (Time)

5 Rounds:

60 Double-Unders

40 Air Squats

20 Calorie Row

Posted in Workouts

04202016

Our Town CrossFit – CrossFit

Warm Up – 20 Minutes – Stretching & Mobility
Strength – Squat Cycle – Day 9 – 60% + 40 lbs
Gymnastics – 100 AbMat Sit-Ups (cash out)

Warm-up

20 Minutes – Stretching & Mobility

Back Squat (1 x 20 @ 60% + 40 lbs)

1×20 @ 45/35 lbs

1×20 @ 30% (approx.)

1×15 @ 45% (approx.)

1×12 @ 55% (approx.)

1×10 @ 65% (approx.)

Posted in Workouts

04192016

Our Town CrossFit – CrossFit

Open Gym Tuesday

Work on a needed skill, move some weight, or do this…

Warm-up

Athlete’s Choice

Metcon (Time)

3 Rounds

10 DBall Cleans (150/80)

20 Pistols (alt. legs)

Time Cap: 8:00 min
At 10:00 minutes

Metcon (Time)

3 Rounds

10 Ring Muscle Ups

20 GHD’s

Time Cap: 8:00 min
MU Scale – Ring Dips

GHD’s Scale – AbMat Sit Ups

At 20:00 minutes

Metcon (Time)

3 Rounds

10 HSPU’s

20 Toes to Bar
Time Cap: 8:00 Min

HSPU’s Scale – Pike Push Ups

T2B Scale – Toes to Rig

Posted in Workouts

04182016

Our Town CrossFit – CrossFit

Warm Up – 10 Minutes – Athlete’s Choice
Strength – 30 Minutes – Squat Cycle Day 8 – 60% + 35 lbs
Metcon – 15 Minutes – 3 Rounds

Warm-up

10 Minute’s – Athlete’s Choice

Back Squat (1 x 20 @ 60% + 35 lbs)

Metcon (Time)

3 Rounds

200 Meter Run

20 Lateral Over The Bar Burpees

10 Overhead Squats (95/65)

15 minute time cap

Posted in Workouts
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Even the greatest was once a beginner. Don't be afraid to take that first step. #startcrossfit
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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… ''...''