CrossFit is a dynamic sport that helps to burn body fat and increase metabolism, but any fitness regimen alone will not be enough to make you “look good naked” or turn you into a fighting dragon. What you put into your body is the other half. Most often it is the most difficult half. CrossFit Oak Harbor wants to help you move in the right direction with healthy food choices and good portion control. We encourage you to connect with others in the gym and register for the Lurong Living Paleo Challenge, thus striving toward healthier eating habits. Though they have named this the Paleo Challenge, you don’t have to eat Paleo to compete. They offer three tiers of diet choices depending on where you choose to invest. It’s a team thing, so you don’t have to go it alone. Join the gym. Change your life.

September 14th, 2015

Early registration discount through the 16th of August


 General Programming:

1) Coach led Warm-up


2) Burgener Warm up

1. Down and finish x5

2. Elbows high and outside x5

3. Muscle snatch x5

4. Snatch lands 2”,4”,6”

5. Snatch drops x5

Skill Transfer exercises

1. Snatch grip push press x5

2. Overhead squat x5

3. Snatch drops x5


3) 6 rounds for working time of

60 second plank hold

15 burpees

3 Snatches at 80% of your 1RM

Rest: 90 seconds between rounds



1) If you do not have a max work up to a weight that feels heavy for a set of three and thats what you will use for the effort

2) To get your working time subtract your total rest time from your total time (Total time - Rest time = Working time)


4) Mobility/stretching

1a) Couch stretch

1b) Hip stretch (coaches choice)

1c) Banded Overhead distraction


Competition Programming:

1) EMOM for 5 minutes complete 1 3 position snatch (power, hang, full)  starting @ 55% +10lbs of 1RM and adding 5 lbs each minute


2) EMOM for 5 minutes complete 1 3 position clean (power, hang, and full) starting @ 55% +10lbs of 1RM and adding 5 lbs each minute


3) Rack jerks 2X3@ 65%, 2x3@ 70%, 1x3@75%, 2x2@ 80%


4) three rounds for total reps of

1:00 of over the box burpees

30 sec rest

2:00 strict pullups

1:00 rest

3:00 calorie cycle

1:30 rest


5) Mobility/Stretching



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720 SE Pioneer Way Oak Harbor Wa 98277