Tuesday
CrossFit OCD - CrossFitView Public WhiteboardAnnie (Time)50-40-30-20-10 Double-unders Sit-ups10min cap20 Rounds of Cindy (Time)5 Pull Ups 10 Push Ups 15 Air SquatsGoal is to complete as an EMOMx20. Keeping a steady pace moving through each of the movements non-stop. More realistic, keep it under 30min....
RED SHIRT FRIDAY
CrossFit OCD - CrossFitView Public WhiteboardSnatch (EMOMx20 Heavy 1 Rep )*15 Dubs / 30 singles completed before every repRandy (Time)For Time: 75 Power Snatches, 75#In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.To learn more about Randy click here...
Wednesday
CrossFit OCD - CrossFitView Public WhiteboardClean (EMOMx20)Metcon (AMRAP - Reps)7min AMRAP Wall Balls 30/20 EMOM 5 Deadlift 225/155 *starts with wall balls , top of every min 5 deadlift. If you can not hit target use lighter ball. Score is max wall ball reps...
Monday
CrossFit OCD - CrossFitView Public WhiteboardMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here*Scale by doing with a partner...
Sunday
CrossFit OCD - CrossFitView Public WhiteboardZeus (Time)3 Rounds for time of: 30 Wall-Ball Shots, 20# 30 Sumo-Deadlift High Pulls, 75# 30 Box Jumps, 20" 30 Push Press, 75# 30 Calorie Row 30 Push-ups 10 Bodyweight SquatsIn honor of U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, died on November 14, 2011To learn more about Zeus click here...