(910) 579-9348

June 24, 2019

“3 Position Power Clean
In Teams of 3:
12 Minutes to Build to a Heavy Complex
(One barbell, score is the sum of all 3 weights) HIGH HANG CLEAN/HANG CLEAN/FULL MOVEMENT

Rest 3 Minutes

“Party Bus”
Teams of 3:
AMRAP 15:
12/9 Calorie Bike or 15/12 Row
6 Lateral Barbell Burpees
3 Power Cleans
*Waterfall style. Next partner can go once the bike has been cleared. Score is total fully completed rounds.”

“3 Position Power Clean
In Teams of 3:
12 Minutes to Build to a Heavy Complex
(One barbell, score is the sum of all 3 weights) HIGH HANG CLEAN/HANG CLEAN/FULL MOVEMENT

Rest 3 Minutes

“Party Bus”
Teams of 3:
AMRAP 15:
12/9 Calorie Bike or 15/12 Row
6 Lateral Barbell Burpees
3 Power Cleans (115/80)
*Waterfall style. Next partner can go once the bike has been cleared. Score is total fully completed rounds.”

“3 Position Power Clean
In Teams of 3:
12 Minutes to Build to a Heavy Complex
(One barbell, score is the sum of all 3 weights) HIGH HANG CLEAN/HANG CLEAN/FULL MOVEMENT

Rest 3 Minutes

“Party Bus”
Teams of 3:
AMRAP 15:
12/9 Calorie Bike
6 Lateral Barbell Burpees
3 Power Cleans (155/105)
*Waterfall style. Next partner can go once the bike has been cleared. Score is total fully completed rounds.”

KIDS CAMP STARTS TODAY at 9am!


June 22, 2019

Grab a partner and meet us at 8:30am for the Saturday Partner WOD!

TEAM WOD:

AMRAP in 6 MIN:

20 Deadlifts (225/155) and 20 Push Ups

Rest 2 Min.

AMRAP in 6 MIN:

20 KB Sumo Deadlift High Pulls (70/53) and 20 Toes To Bar

Rest 2 Min

AMRAP in 6 MIN:

20 BOX JUMPS (24/20) and 20 Burpees

One partner working at a time.. Reps may partitioned any way you chose except the last  AMRAP where you must do a minimum of 5 Box Jumps and 5 Burpees before switching.


June 21, 2019

Friends CrossFit Together!

Friday Schedule:

6am/8am/9am WOD

7am Bootcamp

Open Gym 4:30 to 6:30pm

Spend 15 Minutes Building in Load to a 3 Rep Thruster

““Francine”
AMRAP 15
15 Thrusters (75/55)
15 Pull-ups”

Spend 15 Minutes Building in Load to a 3 Rep Thruster

““Francine”
AMRAP 15
15 Thrusters (95/65)
15 Pull-ups”

“19.5
33 – 27 – 21 – 15 – 9
Thrusters (95/65)
Chest-to-Bar Pull-ups”


June 20, 2019

THURSDAYS SCHEDULE:

6am Meet at the Pier Parking Lot at OIB for our RUNWOD. The gym will be closed during this time.

8am SPIN (must reserve a bike to guarantee a spot)

9am WOD

10-1130am OPEN GYM

5:30 to 7pm OPEN GYM

““Wall-E”
AMRAP 20
30 Single Arm Dumbbell Push Press (35/25)
45 Single Unders
30 Wallballs (14/10)
45 Single Unders”

““Wall-E”
AMRAP 20
30 Single Arm Dumbbell Push Press (50/35)
30 Double Unders
30 Wallballs (20/14)
30 Double Unders”

““Wall-E”
AMRAP 20
30 Single Arm Dumbbell Push Press (50/35)
30 Double Unders
30 Wallballs (20/14)
30 Double Unders”

KIDS CAMP STARTS NEXT MONDAY!


June 19, 2019

“Bench Press
Build to a Heavy Set of 3
“Double Pits to Chesty”
AMRAP 12:
60 Single Unders
20 Push-ups
10 Toes to Bar”

“Bench Press
Build to a Heavy Set of 3
“Double Pits to Chesty”
AMRAP 12:
60 Single Unders
20 Push-ups
10 Toes to Bar”

“Bench Press
Build to a Heavy Set of 3
“Double Pits to Chesty”
AMRAP 12:
40 Double Unders
20 Push-ups
10 Toes to Bar”


June 18, 2019

“Snatch Complex
On the Minute x 8
Snatch Grip Deadlift
Snatch High Pull
Power Snatch
Build to a Moderate Complex
“Inner Tube”
25 – 20 – 15 – 10 – 5
Power Snatch (75/55)
Toes-to-Bar
Burpees”

“Snatch Complex
On the Minute x 8
Snatch Grip Deadlift
Snatch High Pull
Power Snatch
Build to a Moderate Complex
“Inner Tube”
25 – 20 – 15 – 10 – 5
Power Snatch  or SA DB SNATCHES R + L = 1 Rep
Toes-to-Bar or V-Ups
Burpees”

“Snatch Complex
On the Minute x 8
Snatch Grip Deadlift
Snatch High Pull
Power Snatch
Build to a Moderate Complex
“Inner Tube”
25 – 20 – 15 – 10 – 5
Power Snatch (75/55)
Toes-to-Bar
Burpees”