Category: WOD

Saturday WOD 7/6/19

CLASS TIMES TODAY: 7:00am and 9:00am (OTCFit Members can join either class)NO OPEN GYMAMRAP 26: 30/20 Calorie Bike 45 Wall-balls (20,14) 30 Strict Press (75,55) 45 No-Hand Ab-mat Sit-ups

Friday WOD 7/5/19

CLASS TIMES TODAY:7:00am and 9:30am (OTCFit can come to either class!)Deadlift: 4x2 Increasing in weight each set   AMRAP 10 (Up Ladder by 2’s): KB Swings (70,53) Toes-to-Bar

Thursday WOD 7/4/19

Thursday WOD 7/4/19

CLASS TIMES TODAY: 8:00am and 10:00am NO KIDS OR TEENS CLASS “Palmer”   For Time:   Buy in: 800m Run   5 Rounds: 10 Pull-ups 20 Burpees 30 Air Squats     Cash out: 800m Run   Wear a vest (20,14) This Hero WOD is for PC Keith Palmer of the Met Police who was murdered confronting...

Wednesday WOD 7/3/19

Front Squats: 3x6 Across with the same weight   For Time: 4-8-12 Thruster (135,95) 40-80-120 Double Unders UPCOMING CLASS SCHEDULE: Thursday (7/4) - 8:00am and 10:00am (NO KIDS OR TEENS CLASS) Friday (7/5) - 7:00am and 9:30am (OTCFit members can come to either class!) Saturday (7/6) - 7:00am and 9:00am (OTCFit members can come to...

Tuesday WOD 7/2/19

EMOMx25:   Min 1: Row   Min 2: DB Box Step-ups (24,20) Min 3: Alt. DB Snatch Min 4: Alt. DB Front Rack Lunges Min 5: Rest DB Weight: (50,35) Score is total repetitionsUPCOMING CLASS SCHEDULE: Thursday (7/4) - 8:00am and 10:00am (NO KIDS OR TEENS CLASS) Friday (7/5) - 7:00am and 9:30am (OTCFit members...

Monday WOD 7/1/19

Establish a 1RM Split Jerk  3 Rounds for Time: 15 Deadlifts (155,105) 10 Jerks (155,105) 5 Bar Muscle ups UPCOMING CLASS SCHEDULE: Thursday (7/4) - 8:00am and 10:00am (NO KIDS OR TEENS CLASS) Friday (7/5) - 7:00am and 9:30am (OTCFit members can come to either class!) Saturday (7/6) - 7:00am and 9:00am (OTCFit members can...

Sunday WOD 6/30/19

15 minutes to rotate through: Romanian Deadlift x10/leg Mini band Monster Walk x20/leg   5 Rounds for Time: 20 KB Squat Cleans (70,53) 20 Hand Release Push-ups

Saturday WOD 6/29/19

Alternate AMRAPs with a partner for max reps (5 times through):   AMRAP 2: 15/12 Calorie Bike Max Burpees   Rest 1:00   AMRAP 2: 30 Sit-ups Max Hollow Rocks   Score is max reps of Burpees + Hollow Rocks between the 2 partners.

Friday WOD 6/28/19

For Time: 800m Run 40-30-20 Wallball (20,14) 30-20-10 Ring Row 20-10-5 Box Jump (36,30) 800m Run

Thursday 6/27/19

Power Cleans: 4 Singles (w/ :02 pause above the knee each rep) Increase weight each set as able.   AMRAP 10: 10 Alternating DB Clean + Press (50,35) 10 Toes-to-Bar