Oakland County CrossFit

What a Great day at OCCF!  It was post Super Bowl Madness and I give a HUGE knuckle punch to all those who made it in.

What was your favorite Super Bowl commercial?  Check out this great compilation of the best commercials form the 2010 Super Bowl!

Warm-Up

Row 500 Meters

Complete 3 Rounds of the following:

10 Pass Throughs

10 Air Squats

10 Sprawl Balls

Strength Component:

Deadlift  5 x 3

Noteworthy:   Chopski  435 pounds for 3 Reps:   Lisa H.  255 pounds for 3 reps;

Dana M. 193 pounds for 3 Reps;   Russell  245 pounds for 3 Reps;

Julie & Lori  132 pounds for 3 Reps

Todays’ WOD:

30 – 25 – 20 – 15 – 10 – 5

Push Press

Front Squat

Sit Up

TODAY’s RESULTS

Warm-Up:

3 Rounds of:
20 Mt Climbers
20 Sit Ups
20 Air Squats

TODAY’s WOD:

5 Burpees
10 Wall Balls
15 Push Ups

TODAY’S RESULTS

Nancy:  10 2/3 Rounds

Julie:  10 Rounds

Kelly:  10 Rounds

Craig:  6 Rounds

Ryan:  7 2/3 Rounds

Rehif:  9 1/3 Rounds

Josh 1.5 K:  11 2/3 + 12 Push Ups

We are proudly hosting the CrossFit Olympic lifting certification May 29th-30th. Check out the registration link below for more details and to register!

http://www.regonline.com/builder/site/Default.aspx?eventid=799604

Ready for a change? Call today.

248-613-3528

What a great Saturday Group! You guys and gals are truly amazing!

Complete 5 Rounds for time:

15 Deadlifts
12 Hang Power Cleans
9 Front Squats
6 Push Jerks

Ok, so the Olympic Lift called the Snatch is what we worked on today, HOWEVER, I found this great trailer of the Movie Snatch, so I figured I would share it with you all!

Complete the following for time:

Row 500 Meters

20 Pull Ups

30 Box Jumps

40 K-Swings

50 Double Unders