Warning: "continue" targeting switch is equivalent to "break". Did you mean to use "continue 2"? in /www/wp-content/themes/Divi/includes/builder/functions.php on line 5812 Workout of the Day | CrossFit Ocean Isle Beach
(910) 579-9348

Wednesday WOD 7/28/21

Wednesday Schedule: 6am/8am/9am/530pm WOD – Open Gym 530pm

For Time: (Partner WOD)

120 Sit Ups

50 Wallballs

30 Burpees

800m Run

50 Alternating Dumbbell Power Snatches

800m Run

50 Alternating Dumbbell Power Snatches

800m Run

30 Burpees

50 Wallballs

120 Sit Ups

For Time: (Partner WOD)

120 Sit Ups

50 Wallballs

30 Burpees

800m Run

50 Alternating Dumbbell Power Snatches

800m Run

50 Alternating Dumbbell Power Snatches

800m Run

30 Burpees

50 Wallballs

120 Sit Ups

For Time: (Partner WOD)

120 Sit Ups

50 Wallballs

30 Burpees

800m Run

50 Alternating Dumbbell Power Snatches

800m Run

50 Alternating Dumbbell Power Snatches

800m Run

30 Burpees

50 Wallballs

120 Sit Ups

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Tuesday WOD 7/27/21

Tuesday Schedule: 6am/8am/530pm WOD – 7am Bootcamp – Open Gym 9am/530pm

Spend Time warming up and reviewing the Clean and Jerk

AMRAP 5:
3 Rounds:
21 Push Ups

9 Power Clean and Jerks (75/55)

Time Remaining: Max Calories

[Rest 5 Minutes]

AMRAP 5:
2 Rounds:
15 Push Ups
9 Power Clean and Jerks (95/65)
Time Remaining: Max Calories

[Rest 5 Minutes]

AMRAP 5:
1 Round:
12 Push Ups
9 Power Clean and Jerks (115/85)
Time Remaining: Max Calories

Spend Time warming up and reviewing the Clean and Jerk

AMRAP 5:
3 Rounds:
21 Push Ups

9 Power Clean and Jerks (75/55)

Time Remaining: Max Calories

[Rest 5 Minutes]

AMRAP 5:
2 Rounds:
15 Push Ups
9 Power Clean and Jerks (95/65)
Time Remaining: Max Calories

[Rest 5 Minutes]

AMRAP 5:
1 Round:
12 Push Ups
9 Power Clean and Jerks (115/85)
Time Remaining: Max Calories

Spend Time warming up and reviewing the Clean and Jerk

AMRAP 5:
3 Rounds:
21 Push Ups

9 Power Clean and Jerks (75/55)

Time Remaining: Max Calories

[Rest 5 Minutes]

AMRAP 5:
2 Rounds:
15 Push Ups
9 Power Clean and Jerks (95/65)
Time Remaining: Max Calories

[Rest 5 Minutes]

AMRAP 5:
1 Round:
12 Push Ups
9 Power Clean and Jerks (115/85)
Time Remaining: Max Calories

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Monday WOD 7/26/21

Monday Schedule: 6am/8am/9am/530pm WOD – 530pm SPIN

Sign up on Zenplanner to reserve a spot!

STRENGTH

Every 90 Seconds Complete 3 Push Press for 5 Sets ( Build In Load)

For Time:
10 Burpees, 10 Strict Pull Ups, 50 Sit-Ups, 25 Double Dumbbell Push Press (35/25)

8 Burpees, 8 Strict Pull Ups, 40 Sit-Ups, 20 Double Dumbbell Push Press (35/25)

6 Burpees, 6 Strict Pull Ups, 30 Sit-Ups, 15 Double Dumbbell Push Press (35/25)

4 Burpees, 4 Strict Pull Ups, 20 Sit-Ups, 10 Double Dumbbell Push Press (35/25)Wednesday

STRENGTH

Every 90 Seconds Complete 3 Push Press for 5 Sets ( Build In Load)

For Time:
10 Burpees, 10 Strict Pull Ups, 50 Sit-Ups, 25 Double Dumbbell Push Press (35/25)

8 Burpees, 8 Strict Pull Ups, 40 Sit-Ups, 20 Double Dumbbell Push Press (35/25)

6 Burpees, 6 Strict Pull Ups, 30 Sit-Ups, 15 Double Dumbbell Push Press (35/25)

STRENGTH

Every 90 Seconds Complete 3 Push Press for 5 Sets ( Build In Load)

For Time:
10 Burpees, 10 Strict Pull Ups, 50 Sit-Ups, 25 Double Dumbbell Push Press (35/25)

8 Burpees, 8 Strict Pull Ups, 40 Sit-Ups, 20 Double Dumbbell Push Press (35/25)

6 Burpees, 6 Strict Pull Ups, 30 Sit-Ups, 15 Double Dumbbell Push Press (35/25)

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Friday WOD 7/23/21

Friday Schedule: 6am/8am/9am WOD – 530 Open Gym

Buy In: 7 Min Row for Max Calories

AMRAP14:

20 Double KBS Front Rack Lunges
20 Burpees
20 Ring Rows

35/20
53/35

Cash Out: Sit Ups  (Coach will announce # of reps)

Buy In: 7 Min Row for Max Calories

AMRAP14:

20 Double KBS Front Rack Lunges
20 Burpees
20 Ring Rows

35/20
53/35

Cash Out: Sit Ups  (Coach will announce # of reps)

Buy In: 7 Min Row for Max Calories

AMRAP14:

20 Double KBS Front Rack Lunges
20 Burpees
20 Ring Rows

35/20
53/35

Cash Out: Sit Ups  (Coach will announce # of reps)

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Thursday WOD 7/22/21

Thursday Schedule: 6am/8am WOD – 7am Bootcamp – 530 OPEN GYM IS CANCELLED TODAY SEE YOU FRIDAY!

Pelicans Game for those who signed up Doors Open at 530 Game Starts at 7:05 Drink Specials End at 8:05.

STRENGTH

On a 10:00 clock, every 2 Minutes
3 Front Squats (build in load)

METCON
AMRAP 13:
15/12 Calorie Bike Erg Or Row
9 Kipping Handstand Push-ups or 9 DB Push Press (50/35)
6 Front Squats (175/115) (115/85)

STRENGTH

On a 10:00 clock, every 2 Minutes
3 Front Squats (build in load)

METCON
AMRAP 13:
15/12 Calorie Bike Erg Or Row
9 Kipping Handstand Push-ups or 9 DB Push Press (50/35)
6 Front Squats (175/115) (115/85)

STRENGTH

On a 10:00 clock, every 2 Minutes
3 Front Squats (build in load)

METCON
AMRAP 13:
15/12 Calorie Bike Erg Or Row
9 Kipping Handstand Push-ups or 9 DB Push Press (50/35)
6 Front Squats (175/115) (115/85)

Casey Special

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