“Big timer”

WOD (goal<18min)
4 rounds
-400m run
-12 alt pistols w/med ball (20#,14#)
-8 chest to bar pull ups

Strength
10-9-8-7-6-5-4-3-2-1
-back squat
body weight to start then add 20# each round

4:15 getting work done for Barbells for Boobs!!!

4:15 getting work done for Barbells for Boobs!!!

“I’m Fried”

Strength(15 min)
3-3-3-3-3
-strict press
(70%,80%,85%,75%,75%)

WOD (goal<10min)
3 rounds
-7 deficit handstand push ups
-7 hang snatch (115#,75#)
-7 strict pull ups

Strength
7 min to establish 1RM
-dead lift

Comp Class getting after it!

Comp Class getting after it!

“Gnarly”

WOD
3 min AMRAP
-25 double unders
-5 power cleans (135#,95#)

Rest 1 min

5 min AMRAP
-25 double unders
-5 squat cleans (135#,95#)

Rest 2 min

7 min AMRAP
-25 double unders
-5 squat clean thrusters (135#,95#)

Making them sweet jumps!!!!

Making them sweet jumps!!!!

 

“Build Day 2.0″

CrossFit Ohana is closed today but come find us at the River Bend Bike Park to get you WOD in…

Time to get dirty!!!!

Please join us and other members of Lompoc and surrounding communities in an effort to help finish up the River Bend Bike Park. We will be there all day doing any and all tasks so come when you can but make sure to come!!!

This place is so much FUN!!!

This place is so much FUN!!!

“Build Day”

We are closed here at Ohana but…

WOD
For time
-construction of the best bike park in the Central Coast

3…2…1…GO!!!

Today and tomorrow please come out and join us in helping Lompoc to build this premier bike park!

Today and tomorrow please come out and join us in helping Lompoc to build this premier bike park!

“FORM to perFORM”

WOD
10 min EMOM
-1 thruster (155#,105#)
-2 deadlifts (same bar)
-3 burpee over bar
*every 3 minutes increase weight

3 min rest

10 min EMOM
-2 cleans (155#,105#)
-4 push press (same bar)
-6 sit ups
*every 3 minutes increase weight

Don't forget this weekend to make yourself available at the River Bend Bike Park!!! Check the FaceBook post for details.

Don’t forget this weekend to make yourself available at the River Bend Bike Park!!! Check the FaceBook post for details.

“Rope a Dope”

Skill (15 min)
-rope climbs
*those that are proficient you will perform a 200m run and 2 rope climbs for 4 rounds

Double unders (7 min)
-practice

WOD (goal<8min)
-50 double unders (unbroken)
-21 front squats (165#,105#)
-40 double unders (unbroken)
-15 front squats (165#,105#)
-30 double unders (unbroken)
-9 front squats (165#,105#)
*if you are to Rx this WOD you will perform 10 burpees overtime you put the bar down in the working set (last rep does not count towards burpees)

Logan... just s standard day at the Beach with some friends.

Logan… just s standard day at the Beach with some friends.

“Mind over Matter”

Strength/Technique (15 min)
Clean&Jerk
1-1-1-1-1
*if this movement still needs help use the 15 min to practice perfecting your movement

WOD (goal<16min)
4 rounds
-12 alt single arm dumbbell snatches (80#,40#)
-200m run
-20 overhead med ball sit ups (20#,14#)

A couple Ohana going to test another realm of fitness.... anyone else?

A couple Ohana going to test another realm of fitness…. anyone else?