We are now CrossFit Ogeechee!

The day has finally come. We are now CrossFit Ogeechee, and we have a new website….

http://www.crossfitogeechee.com/

that is where today’s WOD posting is & every WOD posting from here on out will be.

Say goodbye to ftcstrong, this may be the last time you see her.

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TUE16APR2014

The new website is up & we should be getting some very big news by the end of the week! I can’t wait to unleash it on the world….I hope you are as excited as I am.

Happy Hump-Day everyone!  Don’t forget, BOOTCAMP is back today with Erin & Claire….come & get it!

TODAY”S WORKOUT:

STRENGTH:

6 X 4 Front Squats (heavy as possible without sacrificing form)

A2.) 5 X Strict (weighted if possible) Pull Ups (immediately following each FS set)

CONDITIONING:

5 Rounds

5 X Power Cleans

10 X Front Rack Lunges

15 X Push Ups

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TUE15APR2014

ladies1

So great to have all these Mothers Of Preschoolers stop by to workout lastnight! Hope y’all had fun & we will see you again soon!

STRENGTH/WL:

A1.) In 5-6 Sets, work up to a heavy double Split Jerk

A2.) 5-7 X Goodmornings

CONDITIONING:

6 Rounds

200 m. Row (hard & fast)

**30 Sec. Rest**

10 X Pull Ups (as unbroken as possible)

10 X Goblet Squats

**1 Min. Rest**

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MON14APR2014

New website should be up & ready for use shortly. I think y’all are gonna love it….can’t wait to launch it!

Also,

BootCamp is back today! Come and get it!

TODAYS WORKOUT:

STRENGTH:

A1.) 4 X 2 Back Squat (85-90%….use Spotter Arms)

A2.) 100 m. Pinch Carry (45# each hand for dudes, 25# each hand for ladies)

CONDITIONING:

A.) AMRAP in 5 Min

10 X Deadlifts (moderate. Do not bounce)

15 X Push Ups

B.) AMRAP in 4 Min

40 X Double Unders (singles if DU are “iffy”)

10 X Thrusters (light & fast)

C.) AMRAP in 3 Min

10 X Box Jumps

5 X Power Cleans

*****1 Min. Rest in between parts A, B & C*****

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FRI11APR2014

BootCamp with Erin & Claire returns TODAY @ 9 & 6!

ALSO,

Next Saturday, April 19th The FTC crew will be cheering on Skoolyard, Panda, Shrimp & all the rest of the Derby Devils at their home-opener bout in Savannah! We will be doing a raffle, raising some money for charity (Barbells For Boobs) & showing love. Come on out & holla ‘atcha girlz!

STRENGTH:

A1.) 4 X 3 Front Squat

A2.) 5 X Strict Pull Ups (weighted if possible) **to be done immediately following each Front Squat set**

CONDITIONING:

AMRAP in 10 Min

2 X Shoulder To Overhead

4 X Burpees

4 X Shoulder To Overhead

8 X Burpees

6 X Shoulder To Overhead

12 X Burpees

……..and so forth with this pattern until time expires

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THOR10APR2014

WL:

4 X 1-1-1  Power Snatch (10 Sec between Reps)

STRENGTH:

4 Rounds (NOT for time)

6 X Bent Over Row

30 Sec Rest

30 Sec Side Plank Hold (each side)

30 Sec Rest

CONDITIONING:

3 Rounds (each for separate time)

400 m. Run

20 X KBS

***2 Min Rest***

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WED09APR2014

BootCamp with Erin & Claire returns TODAY @ 9 & 6!

ALSO,

Saturday, April 19th The FTC crew will be cheering on Skoolyard, Panda, Shrimp & all the rest of the Derby Devils at their home-opener bout in Savannah! We will be doing a raffle, raising some money for charity (Barbells For Boobs) & showing love. Come on out & holla ‘atcha girlz!

STRENGTH:

3 X 2 Back Squat (2 Sec pause @ absolute bottom)

**see, we don’t do Squats ONLY on Mondays**

CONDITIONING:

6 Rounds

5 X Deadlifts

10 X HR Push Ups

35 X Double Unders

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TUE08APR2014

A.) 4 Rounds

400 m. Run

10 X Thrusters (unbroken)

**30 Sec Rest between Rounds**

Rest 5 Min, then….

B.) 4 Rounds

250 m. Sprint

1 Min. Front Plank Hold (weighted if possible)

**Rest 1 Min in between Rounds & record sprint times**

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MON07APR2014

STRENGTH/WL:

A.) 4 X 1 Clean (full) + 2 X Front Squat

B.) 4 Rounds (NOT for time)

6 X Strict Pull Up

30 Sec Rest

6 X Ring Dips

30 Sec Rest

CONDITIONING:

EMOM for 12 Min

3 X Power Clean (moderate but, perfect)

6 X Wall Ball

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FRI04APR2014

BootCamp with Erin & Claire returns TODAY @ 9 & 6!

ALSO,

Saturday, April 19th The FTC crew will be cheering on Skoolyard, Panda, Shrimp & all the rest of the Derby Devils at their home-opener bout in Savannah! We will be doing a raffle, raising some money for charity (Barbells For Boobs) & showing love. Come on out & holla ‘atcha girlz!

 

STRENGTH:

Work to Heavy Single  Jerk  (15 Min limit)

CONDITIONING:

A.) EMOM for 10 Min.

4 X Push Press

6 X T2B

B.) 6 Rounds

10 X Burpee  ***goal is unbroken***

15 Sec. Rest

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