OTOWN
CROSSFIT
WINTER PARK, FLORIDA
Killer WODs that make you sweat & come back for more
Motivating coaches that guide you along your journey
Supportive tribe and fun team-building events
Life is hectic.
We get it…that’s why our classes are spread out throughout the day, so no matter your schedule and workload there’s a time you can come in and break a sweat! Each class is capped at 15 people so everyone can get the individual attention they need. More importantly, your fitness level is irrelevant when it comes to the classes, you’re welcome to any of the classes listed below.
Log in to Wodify to reserve your spot in class as they are first-come, first-served. If a class gets full, our trainers are happy to give personalized pointers.
Find the class you want to take and show up a few minutes early. Contact us with any questions!
Who would win a fight, a Grizzy Bear or a Silver Back Gorilla?
11 min time cap - For Time
Toes To Bar
************ rep scheme
Double Dumbbell Squat cleans 50s/35s
************ rep scheme
xx Box Jump overs (24/20)
xx Strict pull--ups or xx rope climbs
Bear Crawl to tag partner - Partner must stand behind start line
→Rest 2 mins ( set up weights at next station)
Then
AMRAP - 10 mins
1 person at a time (Heaviest weight and rounds!)
Bite Force- Must be done at least 80% unbroken! ( Min starting weight M#75 / F #55)
Deadlifts x 2
Power Clean x 1
Front Squat x 2
Push Jerk x 1
Cluster x 2
Partner must wait behind starting line until tagged!!
Shuttle Run to tag Partner x 100 FT (75 feet to weights / 25 feet to partner) return back to tag Partner
Rest 90 seconds (prep equipment)
Then
18 Min time cap - For Time
Get as many reps in as you possibly can within the time cap
??? Calories on Bike
??? Burpees bar facing or lateral
??? Alt Dumbbell power Snatches synchronized (50/35's)
( Instead of devil press split- burpee - Power Snatches) builds teamwork).
Partners can work at the same time for Calories and Burpees but not snatches. Partners are not allowed to work the same movements, i.e both on bike or both on burpees. Must be 1 on bike or 1 on burpees. Team decides when to complete synchronized DB snatched.
Strategy here is critical.
Teams can approach as a chipper or break into rounds given a 18 min time cap.
Accumulate reps / work at same time.!
Movements must differ except for Snatches!
Example ** rounds
**cal
**burpees
**Alt Dumbbell Snatches
FOR QUALITY
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into...
2-3 SETS
1:00 Banded Bicep Stretch
1:00 Forearm Smash
-Rest as Needed b/t Sets-
(No Measure)
3-4 SETS
12 Goblet Spanish Squat @ RPE 8
12 Single Leg Weighted Hip Thrust (each side) @ RPE 8
-Rest 1:30 b/t Sets-
(No Measure)
The GOWOD Activation Protocol is designed to be completed before class to help you warm up and prepare for the workout ahead. While optional, it’s a great way to get your body primed and ready before class begins.
To access the stretches below, simply click each link and the exercise video will open directly in the GOWOD app. If this is your first time using GOWOD, you’ll first be prompted to create your free account before viewing the exercises.
[Shoulders Global 1 min](video)
[Active Pec Stretch 1 min/side](video)
As a Mayhem Gym member, you can also benefit from a 20% discount on GOWOD Premium. Please refer to your gym owner to take advantage of this offer.
