Category: Uncategorized

Tuesday 200407: QWOD 15

SUPPORT YOUR LOCAL BOX FUNDRAISER

The next few weeks there will be a FREE online fundraiser for local Crossfit Gyms. Each week a workout will be posted (the first was programmed yesterday) and you can put up your score as you like. Once again this is completely free of any cost. If you have the ability and would like to donate, simply sign up and put in a donation towards your friendly Crossfit Ocean Beach. We love ya’ll!

https://games.crossfit.com/article/support-your-local-box-fundraiser/open


4 Rounds(No Time, For Quality)

20 Jack Knife Situps
10 Good Mornings / Romanian Deadlift


30:00 Rotating EMOM (5 Rounds)

15 Russian Kettlebell Swings, heavy
:30 Handstand Hold
15 Weighted Hip Thrusts
:30 High Plank
15/ea Russian Twist
:30 Hollow Hold


Workout Tips

  • If you didn’t get to adopt a kettlebell or dumbbell from the gym, find a bag or backpack and fill it with all the things! Within reason of course… This will be your new exercise buddy!
  • Instagram: Look up “crossfitob” and watch our Story. Brian is awesome and demoing every movement you need to complete each day. If you missed a day, you can check the Highlights for a recap. Today is QWOD15.
  • Have fun, get your sweat on. Don’t forget to disinfect after! <3

Monday 200406: QWOD 14

SUPPORT YOUR LOCAL BOX FUNDRAISER

The next few weeks there will be a FREE online fundraiser for local Crossfit Gyms. Each week a workout will be posted and you can put up your score as you like. Once again this is completely free of any cost. If you have the ability and would like to donate, simply sign up and put in a donation towards your friendly Crossfit Ocean Beach. We love ya’ll!

https://games.crossfit.com/article/support-your-local-box-fundraiser/open


Every 3:00 x 5 (For Quality)

10/ea Weighted Static Lunge
10/ea Weighted Cossack Squat
10 Goblet Squats


Support Your Local Box WOD 1 – 10:00 AMRAP

10 Air Squats
9 Right Arm DB Snatches
10 Pushups
9 Left Arm DB Snatches


Workout Tips

  • If you didn’t get to adopt a kettlebell or dumbbell from the gym, find a bag or backpack and fill it with all the things! Within reason of course… This will be your new exercise buddy!
  • Instagram: Look up “crossfitob” and watch our Story. Brian is awesome and demoing every movement you need to complete each day. If you missed a day, you can check the Highlights for a recap. Today is QWOD14.
  • Have fun, get your sweat on. Don’t forget to disinfect after! <3

Friday 200403: Home WOD 13

21-15-12-9-6-3

Double DB/KB Thruster
Lat Pullover
x2 Jumping Lunge


12:00 Accessory AMRAP

8/ea Arm DB/KB Bent Row
8 Pushups
40′ Handstand Walk / Bear Crawl / 4 Wall Walks


Workout Tips

  • If you didn’t get to adopt a kettlebell or dumbbell from the gym, find a bag or backpack and fill it with all the things! Within reason of course… This will be your new exercise buddy!
  • Instagram: Look up “crossfitob” and watch our Story. Brian is awesome and demoing every movement you need to complete each day. If you missed a day, you can check the Highlights for a recap. Today is Home WOD 13.
  • Have fun, get your sweat on. Don’t forget to disinfect after! <3

Thursday 200402: Home WOD 12

For Time

1.5 Mile Run
20/ea Arm Bicep Curl
40 Overhead Tricep Extensions
60 Squats
1 Mile Run
15/ea Arm Bicep Curl
30 Overhead Tricep Extensions
45 Squats
0.5 Mile Run
10/ea Arm Bicep Curl
20 Overhead Tricep Extensions
30 Squats


Workout Tips

  • If you didn’t get to adopt a kettlebell or dumbbell from the gym, find a bag or backpack and fill it with all the things! Within reason of course… This will be your new exercise buddy!
  • Instagram: Look up “crossfitob” and watch our Story. Brian is awesome and demoing every movement you need to complete each day. If you missed a day, you can check the Highlights for a recap. Today is Home WOD 12.
  • Have fun, get your sweat on. Don’t forget to disinfect after! <3

Wednesday 200401: Home WOD 11

For Time

150 Russian Kettlebell Swings, as heavy as possible up to 70/53
*Complete 5 Burpees every time you rest*


5 Rounds

30 Lunges
30 Wall Balls or 30 Light Thrusters
30 Lateral Jump Overs


Workout Tips

  • If you didn’t get to adopt a kettlebell or dumbbell from the gym, find a bag or backpack and fill it with all the things! Within reason of course… This will be your new exercise buddy!
  • Instagram: Look up “crossfitob” and watch our Story. Brian is awesome and demoing every movement you need to complete each day. If you missed a day, you can check the Highlights for a recap. Today is Home WOD 11.
  • Have fun, get your sweat on. Don’t forget to disinfect after! <3

Tuesday 200331: Home WOD 10

Max Unbroken Set

Strict Handstand Pushups
or
Pushups


Every 2:00 x 7

10-15 Goblet Squats
5 Squat Jumps (no weight)


15:00 Alternating EMOM

-50 Double Unders / Single Unders / Jumping Jacks
-15 Burpees
-10 Bent Rows + 10 Dips


Workout Tips

  • If you didn’t get to adopt a kettlebell or dumbbell from the gym, find a bag or backpack and fill it with all the things! Within reason of course… This will be your new exercise buddy!
  • Instagram: Look up “crossfitob” and watch our Story. Brian is awesome and demoing every movement you need to complete each day. If you missed a day, you can check the Highlights for a recap. Today is Home WOD 9.
  • Have fun, get your sweat on. Don’t forget to disinfect after! <3

Monday 200330: Home WOD 9

5 Rounds

3/ea Arm Hang Power Clean
3/ea Arm Front Rack Squat
3/ea Arm Hang Squat Clean


Every 4:00 x 5 Rounds

200m Run
20 KB/DB Deadlifts
20 Situps


Workout Tips

  • If you didn’t get to adopt a kettlebell or dumbbell from the gym, find a bag or backpack and fill it with all the things! Within reason of course… This will be your new exercise buddy!
  • Instagram: Look up “crossfitob” and watch our Story. Brian is awesome and demoing every movement you need to complete each day. If you missed a day, you can check the Highlights for a recap. Today is Home WOD 9.
  • Have fun, get your sweat on. Don’t forget to disinfect after! <3

Saturday 200328: Bonus NOT Partner WOD 2

HOME WOD BONUS:

Want a free Crossfit OB shirt? Uh duh, of course you do you silly goose. Well, all you have to do is record you crushing your workout, post it to the Gram (Instagram for the Boomers), and then tag us “#crossfitob” and at us “@crossfitob”. That’ll put you in the running for these hot desirables. SWAG!


For Time

2 Rounds

100 Double Unders or Single Unders or Jumping Jacks
5/ea Arm Strict Press
10/ea Leg Weighted Step Up
25/ea Side Bicycle Crunch

then…

2 Rounds

50/ea Arm Front Rack March
5/ea Leg Single Leg Romanian Deadlift
10/ea Side Weighted Side Bend
25/ea Side Russian Twist


Workout Tips

  • If you didn’t get to adopt a kettlebell or dumbbell from the gym, find a bag or backpack and fill it with all the things! Within reason of course… This will be your new exercise buddy!
  • Instagram: Look up “crossfitob” and watch our Story. Brian is awesome and demoing every movement you need to complete each day. If you missed a day, you can check the Highlights for a recap. Today is Saturday Bonus 2.
  • Bonus: If you didn’t read the header up top, if you do the workout and video it and post it and tag us (it’s not as cumbersome as it sounds) YOU could WIN a sexy Crossfit OB shirt! HOT DAMN!
  • Have fun, get your sweat on. Don’t forget to disinfect after! <3

Friday 200327: Home WOD 8

HOME WOD BONUS:

Want a free Crossfit OB shirt? Uh duh, of course you do you silly goose. Well, all you have to do is record you crushing your workout, post it to the Gram (Instagram for the Boomers), and then tag us “#crossfitob” and at us “@crossfitob”. That’ll put you in the running for these hot desirables. SWAG!


Modified Jackie – For Time

800m Run (0.5 miles)
50 Object Thrusters
30 Bent Rows


16:00 Alternating EMOM

:30 Hollow Hold
:30 Arch Hold
:30 Handstand Hold
:30 Goblet Squat Hold


Workout Tips

  • If you didn’t get to adopt a kettlebell or dumbbell from the gym, find a bag or backpack and fill it with all the things! Within reason of course… This will be your new exercise buddy!
  • Instagram: Look up “crossfitob” and watch our Story. Brian is awesome and demoing every movement you need to complete each day. If you missed a day, you can check the Highlights for a recap. Today is Home WOD 8.
  • Bonus: If you didn’t read the header up top, if you do the workout and video it and post it and tag us (it’s not as cumbersome as it sounds) YOU could WIN a sexy Crossfit OB shirt! HOT DAMN!
  • Have fun, get your sweat on. Don’t forget to disinfect after! <3

Thursday 200326: Home WOD 7

HOME WOD BONUS:

Want a free Crossfit OB shirt? Uh duh, of course you do you silly goose. Well, all you have to do is record you crushing your workout, post it to the Gram (Instagram for the Boomers), and then tag us “#crossfitob” and at us “@crossfitob”. That’ll put you in the running for these hot desirables. SWAG!


For Time

50 Alternating Lunges
40 Goblet Squats
30 Burpee Tuck Jumps
20 Overhead Lunges
10/ea Jack Knife Situp
20 Overhead Squats
30 Burpee Tuck Jumps
40 Goblet Squats
50 Alternating Lunges


10:00 Alternating EMOM

8 Pushups
4/ea Arm Renegade Row


Workout Tips

  • If you didn’t get to adopt a kettlebell or dumbbell from the gym, find a bag or backpack and fill it with all the things! Within reason of course… This will be your new exercise buddy!
  • Instagram: Look up “crossfitob” and watch our Story. Brian is awesome and demoing every movement you need to complete each day. If you missed a day, you can check the Highlights for a recap. Today is Home WOD 7.
  • Renegade Row: In the video, Brian didn’t have a proper weight to demo with. In plank position and one hand holding a weight, maintain a strong plank position as you row the weight off the ground to your side. Repeat this on the other side for the required number of reps.
  • Bonus: If you didn’t read the header up top, if you do the workout and video it and post it and tag us (it’s not as cumbersome as it sounds) YOU could WIN a sexy Crossfit OB shirt! HOT DAMN!
  • Have fun, get your sweat on. Don’t forget to disinfect after! <3