(910) 579-9348

Monday WOD 9/28/20

A little Pre WOD sesh. CFOIB Beach Day was super fun, thanks to all who participated!

Please, sign up on zenplanner to reserve your spot!

5 Rounds of:

25 Double Unders or 75 Single Unders
12 Deadlifts
5 Toes to Bar or Hanging Knee Raises or V-Ups
25 Double Unders or 75 Singles
9 Hang Power Cleans
5 Toes to Bar or Hanging Knee Raises or V-Ups
25 Double Unders or 75 Singles
6 Push Jerks
5 Toes to Bar

5 Rounds of:

25 Double Unders or 75 Single Unders
12 Deadlifts (95/65)
5 Toes to Bar or Hanging Knee Raises or V-Ups
25 Double Unders or 75 Singles
9 Hang Power Cleans (95/65)
5 Toes to Bar or Hanging Knee Raises or V-Ups
25 Double Unders or 75 Singles
6 Push Jerks (95/65)
5 Toes to Bar

5 Rounds of:

25 Double Unders
12 Deadlifts (155/105)
5 Toes to Bar
25 Double Unders
9 Hang Power Cleans (155/105)
5 Toes to Bar or Hanging Knee Raises or V-Ups
25 Double Unders
6 Push Jerks (155/105)
5 Toes to Bar


SATURDAY BEACH WOD

Meet us at 10am for a BEACH WOD “Beach Murph” whoop!!!

Joins us at the West End of OIB. Park in the Water Tower Lot.

Bring a towel, BYOB. Plan to hang out for a game of cornhole or two.

See you there!

Joins us at the West End of OIB. Park in the Water Tower Lot.

Bring a towel, BYOB. Plan to hang out for a game of cornhole or two.

See you there!

Joins us at the West End of OIB. Park in the Water Tower Lot.

Bring a towel, BYOB. Plan to hang out for a game of cornhole or two.

See you there!


Friday WOD 9/25/20

SATURDAY BEACH WOD AT 10am WEST END WATER TOWER

SIGN UP ON ZENPLANNER PLEASE

Part 1
Every Minute on the Minute for 3 Minutes
2 Strict Press
2 Push Press
2 Push Jerks
*Use Workout Weight*

Part 2
15-12-9:
Push Press (115/85)
90-60-30 Single Unders

…Directly into…

15-12-9:
Push Jerks (115/85)
60-40-20 Double Unders

Part 1
Every Minute on the Minute for 3 Minutes
2 Strict Press
2 Push Press
2 Push Jerks
*Use Workout Weight*

Part 2
15-12-9:
Push Press (115/85)
90-60-30 Single Unders

…Directly into…

15-12-9:
Push Jerks (115/85)
60-40-20 Double Unders

Part 1
Every Minute on the Minute for 3 Minutes
2 Strict Press
2 Push Press
2 Push Jerks
*Use Workout Weight*

Part 2
15-12-9:
Push Press (115/85)
90-60-30 Single Unders

…Directly into…

15-12-9:
Push Jerks (115/85)
60-40-20 Double Unders


Thursday WOD 9/24/20

The Greenes showing off their “side planks”!

Sign up on zenplanner to reserve your space.

BEACH DAY SATURDAY WEST END WATER TOWER, WOD AT 10am SIGN UP ON ZENPLANNER PLEASE!

5 Rounds:
15 Slam Balls (30/20)
20 Step Back Lunges
30/21 Calorie Bike or Row

5 Rounds:
15 Slam Balls (30/20)
20 Step Back Lunges
30/21 Calorie Bike or Row

5 Rounds:
15 Slam Balls (30/20)
20 Step Back Lunges
30/21 Calorie Bike or Row


Wednesday 9/23/20 WOD

Wednesday Schedule: 6am/8am/9am/530pm WOD

Reserve your space on zenplanner.

100 Clusters(65/95) Squat Clean Thruster (barbell or dumbbells)
400 Meter Run
100 Wallballs
400 Meter Run
100 Deadlifts (barbell or dumbbells)
400 Meter Run
100 SA DB Snatches
400 Meter Run
Partner WOD
Runs are together/Reps are partitioned

100 Clusters(65/95) Squat Clean Thruster
400 Meter Run
100 Wallballs
400 Meter Run
100 Deadlifts 225/155 or 185/115
400 Meter Run
100 SA DB Snatches (35/50)
400 Meter Run
Partner WOD
Runs are together/Reps are partitioned

100 Clusters(65/95) Squat Clean Thruster
400 Meter Run
100 Wallballs
400 Meter Run
100 Deadlifts 225/155 or 185/115
400 Meter Run
100 SA DB Snatches (35/50)
400 Meter Run
Partner WOD
Runs are together/Reps are partitioned