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Friday

CrossFit OCD - CrossFitView Public WhiteboardBack Squat (3RM E2MOMx10)Metcon (3 Rounds for reps)4min AMRAP 30 double unders 3 Thrusters 135/95 4min AMRAP 30 double unders 4 Thrusters 115/85 4min AMRAP 30 double unders 5 Thrusters 95/65 *4min Rest between...

Wednesday

CrossFit OCD - CrossFitView Public WhiteboardLipson Test (Time)For Time 400m Sled pull @ BodyweightMetcon (AMRAP - Rounds)E2MOMx20 (10 rounds) 20/15 Echo Bike cal *high intensity intervals. Keep intensity up, don’t worry about repeatable efforts...

Friday

CrossFit OCD - CrossFitView Public WhiteboardDonny (Time)21-15-9-9-15-21 Deadlift, 225# BurpeeIn honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011To learn more about Donny click here*ONE ROPE CLIMB AFTER EVERY ROUND...

Open Gym

CrossFit OCD - CrossFit“In CrossFit, we regularly encounter parts of workouts that challenge us more than others. Athletes will often develop preferences for elements they’re better at, and get frustrated with movements, weights, or time domains they struggle with. However, this struggle is worth celebrating; when we encounter something that we’re comparatively weak at, the novice effect tells us that gains in that area will come more easily than in the areas where we’re already proficient. It’s easier to go from squatting 100 to 150 than it is to go from squatting 850 to 900. Not only that, but improving...

Wednesday

CrossFit OCD - CrossFitView Public WhiteboardBack Squat Sally (AMRAP - Reps)Back Squat 135/95 *go with cadence of song and do not put bar downNate (AMRAP - Rounds and Reps)20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70#In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.To learn more about Nate click here...

Tuesday

CrossFit OCD - CrossFitView Public WhiteboardMetcon (4 Rounds for reps)5min AMRAP Bike calories *3min Rest 5min AMRAP Burpee Box overs 24/20 *3min Rest 5min AMRAP Thrusters 75/55 *3min Rest 5min AMRAP Power Snatch 75/55"Optimizing physical capacity requires training at unsustainable intensities" Coach Glassman...