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January 17, 2019

Meet us this Saturday between 8:30 and 8:45 in the parking lot beside Town Hall at OIB. CFOIB will be running a 5K for the WOD today for this great cause! NO WOD AT CFOIB Saturday. Be a team player and come out and support your co athletes running and this great cause! You can register here: https://www.raceentry.com/races/ocean-isle-beach-bridge-run-for-food-12-marathon-10k-and-5k/2019/register

““Adderall”
0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (115/80)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800 Meter Run, Max Power Snatch
20:00 – 23:00 – Rest
23:00 – 27:00 – 400 Meter Run, Max Thrusters “

““Adderall”
0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (115/80)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800 Meter Run, Max Power Snatch (95/65)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400 Meter Run, Max Thrusters (75/55)”

““Adderall”
0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800 Meter Run, Max Power Snatch (115/80)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400 Meter Run, Max Thrusters (95/65)”

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January 16, 2019

RUN FOR FOOD THIS COMING SATURDAY AT OIB AT 9AM. NO WOD AT CFOIB SATURDAY. HOPE TO SEE EVERYONE THERE!

Lila is not scared, she will be running the 5K with us again this year!

Day 16 of the Burpee Challenge = Task for the day 27 Burpees

“Teams of 2
For Time (25 Minute Cap):
5 Rounds
100 Meter Weighted Run
200 Meter Run
40/30 Calorie Row
*Partner 1 runs 100 meters with Wreck Weight of Choice, then Partner 2. Partner 1 runs 200 meters, then Partner 2. Sharing one rower, split calories as desired.*”

“Teams of 2
For Time (25 Minute Cap):
5 Rounds
100 Meter Weighted Run
200 Meter Run
40/30 Calorie Row
*Partner 1 runs 100 meters with Wreck Weight of Choice, then Partner 2. Partner 1 runs 200 meters, then Partner 2. Sharing one rower, split calories as desired.*”

“Teams of 2
For Time (25 Minute Cap):
5 Rounds
100 Meter Weighted Run
200 Meter Run
40/30 Calorie Row
*Partner 1 runs 100 meters with Wreck Weight of Choice, then Partner 2. Partner 1 runs 200 meters, then Partner 2. Sharing one rower, split calories as desired.*”

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January 15, 2019

““Triple Double”
AMRAP 5:
Buy-In: 200 Single Unders
Immediately Into…
12 Power Snatches
4 Burpee Box Jump Overs
Rest 5 Minutes
AMRAP 5:
Buy-In: 200 Single Unders
Immediately Into…
8 Power Snatches
4 Burpee Box Jump Overs
Rest 5 Minutes
AMRAP 5:
Buy-In: 200 Single Unders
Immediately Into…
4 Power Snatches
4 Burpee Box Jump Overs “

““Triple Double”
AMRAP 5:
Buy-In: 200 Single Unders
Immediately Into…
12 Power Snatches (65/45)
4 Burpee Box Jump Overs (24/20)
Rest 5 Minutes
AMRAP 5:
Buy-In: 200 Single Unders
Immediately Into…
8 Power Snatches (75/55)
4 Burpee Box Jump Overs (24/20)
Rest 5 Minutes
AMRAP 5:
Buy-In: 200 Single Unders
Immediately Into…
4 Power Snatches (95/65)
4 Burpee Box Jump Overs (24/20)”

““Triple Double”
AMRAP 5
Buy in: 100 Double Unders
Immediately Into…
12 Power Snatch (75/55)
4 Burpee Box Jump Overs (24/20)
Rest 5 Minutes
AMRAP 5
Buy in: 100 Double Unders
Immediately Into…
8 Power Snatch (95/65)
4 Burpee Box Jump Overs (24/20)
Rest 5 Minutes
AMRAP 5
Buy in: 100 Double Unders
Immediately Into…
4 Power Snatch (115/80)
4 Burpee Box Jump Overs (24/20)”

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January 14, 2019

#mondaymemory

This coming Saturday is the Run for Food at OIB. You can register online for your distance of choice. CFOIB will not have a WOD this day in hopes to have all of our coaches and athletes show up and support this local event!

Sunday was day 13 on the Burpee Challenge = 21 Burpees

Monday is day 14 on the Burpee Challenge = 23 Burpees

“AMRAP 20:
10 Thrusters
30 Calorie Bike
16 Pull-ups”

“AMRAP 20:
10 Thrusters (95/65)
30 Calorie Bike
16 Pull-ups”

““Nick”
AMRAP 20:
10 Thrusters (135/95)
30 Calorie Bike
16 CTB Pull-ups”

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January 11, 2019

With a partner. One working at a time for 20 min.

40 Alternating DB Snatches from the ground

80 Double Unders or 160 Singles

20 DB Rows from the ground.

 

CORE FINISHER!

 

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Jan. 11, 2019

Proper scaling for ALL movements is critical to healthy fitness. Don’t try to do Handstand Pushups if you cant hold your body weight over your head. Instead work on the L-seated press or roving plank walks to build that foundational strength!

““Deadbeat”
4 Rounds:
21 Deadlifts
150′ Walking Lunge
9 Dumbbell Strict Press “

““Deadbeat”
4 Rounds:
21 Deadlifts (155/105)
150′ Walking Lunge
9 Dumbbell Strict Press (35/25) “

““Deadbeat”
4 Rounds:
21 Deadlifts (155/105)
150′ Walking Lunge
9 Strict Handstand Push-ups”

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