“Nadeau”

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Cheyne is our resident Red Bull king.  He always has a smile on his face and when he’s not planning awesome events for Red Bull, you can find him beasting out on a WOD.  You make everyday a party for us Cheyne! We love you.    5×10 Strict Pull ups** Superset with max effort L-sit on parralettes   WOD “Nadeau” …

Monica Jacobsma“Nadeau”

“Kettlebell Hell” Might be an understatement

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WOD 9.26.14 1 Mile run for time   This is the very first WOD Luke did when he went to OCCF for the first time.  Having this WOD as his first CrossFit experience made him feel very defeated as someone who thought he was in shape.  He was sore for a whole week, literally 7 days, and he knew CrossFit …

Monica Jacobsma“Kettlebell Hell” Might be an understatement

“Bow Bautista”

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WOD 9.24.14 Stephanie is one of our original OG’s.  She was one of the very first members to walk through our door.  Don’t let her beauty fool you, Stephanie is a crusher of WODS.  She is getting married soon (t minus 30 days) and we are so proud of all she has accomplished.  We are truly blessed to have you as …

Monica Jacobsma“Bow Bautista”

“V for Vesterstrom”

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  Jesper or “Yesper” as it’s pronounced, is our Danish male model and former world champion wind surfer. Being a former professional athlete, everyone in the gym knows him for his incredible endurance, grip strength and quick running pace.  See where you stack up against him as this aptly named WOD is right up his alley!     WOD 9.23.14 7 min …

Monica Jacobsma“V for Vesterstrom”

“Big Baby Heart Attack”

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WOD 9.22.14 Front squats with a 3″ pause at the bottom 3-3-3-3-3 (HAP)   WOD 7 Rounds (each round has a 2 min cap) 5 Power Cleans (155/115) 5 KBS (2/1.5) 5 Deadlifts (155/115) 5 lateral burpees 5 Goblet squats (2/1.5) 2 min rest

Monica Jacobsma“Big Baby Heart Attack”

“Blast from the past”

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WOD 9.17.14 Strength:   Strict press (HAP) 5-5-5 Push Press (HAP) 3-3-3 Push Jerk (HAP)  2-2-2   WOD 6m EMOM 3 DL (285/195) 3 lateral burpees   3 Rounds Ab Blaster 30″ each station   Ab mat sit ups Russian Twists Flutter Kicks Plank hold

Monica Jacobsma“Blast from the past”

“Bottoms Up”

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WOD 9.15.14 3 Rounds Power clean + hang squat clean ladder (all athletes will start at 55# and complete a power clean and hang squat clean at each weight increment until they fail a lift or feel unsafe performing a lift) 55#-75#-95#-115#-135#-155#-175#-195#-205#-225#-245#   WOD (15 min cap) 8-12-16-12-8 Thrusters (115/75) KBS (70/53)

Monica Jacobsma“Bottoms Up”