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  • 8/14/2018

    Workout of the Day:

    1) Coach Led Warm Up

    2) Take 15-20 minutes to find a heavy set of 5 Push Jerks

    3) For time complete 2 rounds of
    20 KB Clean and Jerk Right Arm 53/35
    150 Double Unders
    20 KB Clean and Jerk Left Arm 53/35
    75 Double Unders

    Notes:
    1. The KB Clean and jerks do not need to be squat cleans
    2. The Jerk portion of the KB clean and jerk can be any type of shoulder to overhead. Split Jerk, Push Jerk, Push Press, or Shoulder press are all ok.
    3. The scale for the double unders is x2 singles

    4) Mobility/Stretching

  • 8/13/2018

    Workout of the Day:

    1) Coach Led Warm-up

    2) 6 rounds for time of
    7 Deadlifts 225/155
    14 Pull-ups
    21 Situps

    Notes:
    1. Scale the deadlifts to whatever weight is needed. It should feel challenging but not super hard.
    2. For the pull-ups kipping is allowed. For todays pull-up scale lets do jumping pull-ups.

    3) Mobility/Stretching

  • 8/11/2018

    Workout of the day:

    1) Coach Led Warm-up

    2) With a partner complete 2 rounds of

    2500m Row
    500 Double unders
    1 Mile run

    Notes:
    1. The row and double unders can be split up as seen needed between the partners.
    2. The run will be done together and both have to be finished with the run before starting the next round.

    3)Mobility/stretching

  • 8/10/2018

    Workout of the Day:

    1) Coach led warmup

    2) Clean and jerk 5-5-3-3-1-1-1-1 reps increasing weight each set looking for a new max by the last set.
    Notes: You only need to jerk the last rep of each set

    3) For time complete 21-15-9 reps of
    Single Arm KB cleans (yes squat) Alternating arms 70/53
    Burpees x2
    Notes: So you will do 21 KB squat cleans then 42 burpees, 15 KB squat cleans 30 Burpees. You get the idea!!!

    4) mobility/stretching

  • 8/9/2018

    Workout of the Day:

    1) Coach led Warm-up

    2) 3x4 rounds of Bar Muscle ups.
    Notes:
    1. If you can’t do bar muscle-ups then work on weaknesses. For example chest to bar pull-ups, or kip swings. Maybe just build on the strength to get you to where you need to be. Get with the coach and let them know where you are at so they can help you progress.
    2. Do not let this be the reason you skip the gym tomorrow. You can not shy away from the harder things. Come face it and work towards it.

    3) 10 Minute AMRAP of
    7 C2B Pull-ups
    14 Jumping Lunges (no weight)
    21 Sit-ups

    4) Mobility/Stretching




  • 8/8/2018

    Workout of the Day:

    1) Coach led Warm-up

    2) Take 15-20 minutes to find a heavy single bench press. Then complete 5x2 @ 90% of todays heaviest.

    3) 5 Rounds for time of
    20 Push-ups
    200m Run
    10 Push Presses 115/80
    100m Run

    Notes:
    1. Scale for the pushups should be elevated pushups. Use either a box or put a bar in the rack at a height that is doable but challenging.
    2. Scale weight as necessary for the push presses


    4) Mobility/Stretching

  • 8/7/2018

    Workout of the Day:

    1) Coach Led Warm Up

    2) Take 15-20 minutes to find a heavy set of 5 Hang Power Snatches

    3) 12 Minute AMRAP of
    30 Dumbbell Snatches alternating arms 50/35
    100m Single Arm Farmers carry using a KB 70/53

    4) Mobility/Stretching

  • 8/6/2018

    Happy Monday everyone, we have some exciting news here at CrossFit Oak Harbor. We would like to introduce to you all our new Head Coach Caitlyn. Caitlyn joins us with her Level 1 CrossFit Cert, A USAW Weightlifting Cert and is also a personal trainer. Her first day coaching for our CrossFit family will be today so please introduce yourself to her if you haven't already. We are excited to have you Caitlyn. 

    Workout of the Day:

    1) Coach Led Warm-up

    2) Back Squat 3-3-3-3-3-3 increasing weight each set looking for a new 3RM by the last set

    3) EMOM for 10 Minutes
    Even Minutes - 10 Pistols alternating legs
    Odd Minutes - 12 Box jumps 30/24

    4) Mobility/Stretching

  • 8/4/2018

    Workout of the Day:

    1) Coach Led Warm-up

    2) With a partner complete

    2000m Row
    150 KB swings 70/53
    100 Wall Balls 30/20
    50 T2B
    2000m Row

    One person works while the other rests.

    3)Mobility/stretching

  • 8/3/2018

    Workout of the Day:

    1) Coach led warmup

    2) 4 rounds for time of
    15 Sumo deadlift high pulls 95/65
    20 Walking lunges (lunging in place is ok)
    25 V-ups

    3) mobility/stretching

  • 8/2/2018

    Workout of the Day:

    1) Coach led Warm-up

    2) For time complete
    300 Double Unders
    100 Pull-ups
    300 Double Unders

    Notes:
    Scale for the double unders is x2 singles
    The pull-ups can be kipping

    3) Mobility/Stretching


  • 8/1/2018

    Workout of the Day:

    1) Coach led Warm-up

    2) 4xME set of strict ring dips + ME set of Kipping ring dips.

    Notes:
    Complete a max effort set of strict ring dips and then without coming out of the rings complete a max effort set of kipping ring dips.
    Rest as needed between rounds

    3) 12 Minute AMRAP of
    5 Strict Ring Dips
    15 Air Squats
    10 Push Ups
    15 Air Squats

    4) not for time complete 3 rounds of
    10 Ab wheel roll outs
    20 Sit-ups

    5)Mobility/Stretching

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