Oak City CrossFit

WOD
4 Rounds for Time:
Run 400 meters
10 Ring Dips
15 Knees-to-Elbows
30 Squats

Buy In
10 minutes to work on Snatch/Power Snatch

WOD
OCCF Grapplers Circuit
5 Rounds:
7 Stiff Leg Deadlifts (75/55/45lb)
7 Bent Over Rows
7 Hang Power Cleans
7 Thrusters
7 Good Mornings
7 Split Leg Squats (R)
7 Split Leg Squats (L)

1 minute rest between rounds

Athlete must complete each round without putting the bar down until the 1 min rest.

Buy In
10 minutes of gymnastic skill work

WOD
“Annie”
50-40-30-20-10
Double Unders
Sit-ups

New Class Offered Starting June 1!
Monday, Wednesday and Friday at 6am
For details and to enroll, please contact Coach Paul at paul@oakcitycrossfit.com

Buy In
10 minutes to establish 1RM – Thruster

WOD
“Helen”
3 Rounds for Time:
Run 400 meters
21 Kettlebell Swings (1.5/1 pood)
12 Pull-ups

Buy In
10 minutes of Goal Work/Goat Training

WOD
4 Rounds for Time:
5 Deadlifts (275/185lb)
10 Box Jumps (24/20″)
Run 200 meters

HAPPY BIRTHDAY, COACH PAUL!

WOD
“Cindy”
20 min AMRAP:
5 Pull-ups
10 Push-ups
15 Squats

New Class Offered Starting June 1!
Monday, Wednesday and Friday at 6am
For details and to enroll, please contact Coach Paul at paul@oakcitycrossfit.com

Buy In
12 minutes to establish 1 rep max on the clean

WOD
“Fran”
21-15-9
Thrusters (95/65lb)
Pullups

Cash Out
Mobility

New Class Offered Starting June 1!
Monday, Wednesday and Friday at 6am
For details and to enroll, please contact Coach Paul at paul@oakcitycrossfit.com

HAPPY MOTHER’S DAY!

WOD
15 min AMRAP:
5 Power Snatches (75/55lb)
10 Bar Facing Burpees
Run 200 meters

WOD
“Fight Gone Bad”
Perform as many reps as possible in 1 minute of each exercise before moving to the next station:
Wall Balls (20/14lb)
Sumo Deadlift High Pull (75/55lb)
Box Jumps (20″)
Push Press (75/55lb)
Row for Calories

3 rounds, with a 1 minute rest in between each round.

WOD
10 Unbroken Double Unders (UB DUs)
Run 200 meters
20 UB DUs
Run 200 meters
30 UB DUs
Run 200 meters
40 UB DUs
Run 200 meters
50 UB DUs
Run 200 meters

NEW SATURDAY SCHEDULE
9:00am Ladies Only CrossFit WOD
10:30am CrossFit WOD