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

Tuesday WOD 9/28/21

We need a couple more to join out Team for Grit Iron Games Oct 23rd. PLEASE HELP US OUT!

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

POWER SNATCH (Every 2 Minutes/build in load)

5-3-2-1
*Increase loads across each set

*If newer, work on technique at light load

*Touch & Go

METCON
AMRAP 10:
4 Rounds:
30 Air Squats
200 Meter Run

In Time Remaining:
Max Power Snatches

POWER SNATCH (Every 2 Minutes/build in load)

5-3-2-1
*Increase loads across each set

*If newer, work on technique at light load

*Touch & Go

METCON
AMRAP 10:
4 Rounds:
30 Air Squats
200 Meter Run

In Time Remaining:
Max Power Snatches

POWER SNATCH (Every 2 Minutes/build in load)

5-3-2-1
*Increase loads across each set

*If newer, work on technique at light load

*Touch & Go

METCON
AMRAP 10:
4 Rounds:
30 Air Squats
200 Meter Run

In Time Remaining:
Max Power Snatches

No Comments| |

Monday WOD 9/27/21

Monday Schedule: 6am/8am/9am/530pm – Spin 530pm

For Time:
1 Mile Run
60 Reverse Deficit Lunges (front foot on a 45# plate, lunge backwards)
50 Kipping Pull-ups (scale up to 25 Muscle Ups) (scale down to 50 Ring Rows)
40 Bar-Facing Burpees
30 SA  DB Snatches (50/35) (35/25)

For Time:
1 Mile Run
60 Reverse Deficit Lunges (front foot on a 45# plate, lunge backwards)
50 Kipping Pull-ups (scale up to 25 Muscle Ups) (scale down to 50 Ring Rows)
40 Bar-Facing Burpees
30 SA  DB Snatches (50/35) (35/25)

For Time:
1 Mile Run
60 Reverse Deficit Lunges (front foot on a 45# plate, lunge backwards)
50 Kipping Pull-ups (scale up to 25 Muscle Ups) (scale down to 50 Ring Rows)
40 Bar-Facing Burpees
30 SA  DB Snatches (50/35) (35/25)

No Comments| |

Friday WOD 9/24/22

WHOSE READY FOR GRIT IRON GAMES? WE NEED ABOUT 4 MORE PEOPLE TO COMPLETE ANOTHER TEAM! WHO WILL HELP US OUT?

Friday Schedule: 6am/8am/9am WOD – Open Gym 430pm

3 Rounds For Time:

100m Double Dumbbell Overhead Carry (50/35) (35/25)
75 Double Unders
50m Double Dumbbell Bear Crawl (50/35) (35/25)
25 Push-Ups

Followed by: Tabata Abs (Coaches Choice)

3 Rounds For Time:

100m Double Dumbbell Overhead Carry (50/35) (35/25)
75 Double Unders
50m Double Dumbbell Bear Crawl (50/35) (35/25)
25 Push-Ups

Followed by: Tabata Abs (Coaches Choice)

3 Rounds For Time:

100m Double Dumbbell Overhead Carry (50/35) (35/25)
75 Double Unders
50m Double Dumbbell Bear Crawl (50/35) (35/25)
25 Push-Ups

Followed by: Tabata Abs (Coaches Choice)

No Comments| |

Thursday WOD 9/23/21

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

For Time
7 Rounds:
3 Push Press (115/85) (85/55)
3 Front Squat (Same)
3 Box Jumps (30″/24″) (24/20)

Then…
40/32 Calories

5 Rounds:
3 Push Press (115/85) (85/55)
3 Front Squat (Same)
3 Box Jumps (30″/24″) (24/20)

Then…
40/32 Calories

3 Rounds:
3 Push Press (115/85) (85/55)
3 Front Squat (Same)
3 Box Jumps (30″/24″) (24/20)

For Time
7 Rounds:
3 Push Press (115/85) (85/55)
3 Front Squat (Same)
3 Box Jumps (30″/24″) (24/20)

Then…
40/32 Calories

5 Rounds:
3 Push Press (115/85) (85/55)
3 Front Squat (Same)
3 Box Jumps (30″/24″) (24/20)

Then…
40/32 Calories

3 Rounds:
3 Push Press (115/85) (85/55)
3 Front Squat (Same)
3 Box Jumps (30″/24″) (24/20)

For Time
7 Rounds:
3 Push Press (115/85) (85/55)
3 Front Squat (Same)
3 Box Jumps (30″/24″) (24/20)

Then…
40/32 Calories

5 Rounds:
3 Push Press (115/85) (85/55)
3 Front Squat (Same)
3 Box Jumps (30″/24″) (24/20)

Then…
40/32 Calories

3 Rounds:
3 Push Press (115/85) (85/55)
3 Front Squat (Same)
3 Box Jumps (30″/24″) (24/20)

No Comments| |

Wednesday WOD 9/22/21

Wednesday Schedule: 6am/8am/9am WOD – 530pm tonight will be the BIRTHDAY WOD CELEBRATION FOR SEPT!

Strength

3 Wide Grip Push Press + 1 OHS Build to heaviest Set

For Time:
21-18-15-12-9-6-3*
Power Snatch (75/55) (45/35)
*Before each set of Power Snatch, complete a 200 Meter Run

Strength

3 Wide Grip Push Press + 1 OHS Build to heaviest Set

For Time:
21-18-15-12-9-6-3*
Power Snatch (75/55) (45/35)
*Before each set of Power Snatch, complete a 200 Meter Run

Strength

3 Wide Grip Push Press + 1 OHS Build to heaviest Set

For Time:
21-18-15-12-9-6-3*
Power Snatch (75/55) (45/35)
*Before each set of Power Snatch, complete a 200 Meter Run

No Comments| |

Tuesday WOD 9/21/21

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

[PART 1]
BENCH PRESS
For Load:
5-5-5-5-5

For Time:
Max Cal Row in 12 Minutes

*At the top of every minute, complete 4 Box Jump Overs (24/20″)

[PART 1]
BENCH PRESS
For Load:
5-5-5-5-5

For Time:
Max Cal Row in 12 Minutes

*At the top of every minute, complete 4 Box Jump Overs (24/20″)

[PART 1]
BENCH PRESS
For Load:
5-5-5-5-5

For Time:
Max Cal Row in 12 Minutes

*At the top of every minute, complete 4 Box Jump Overs (24/20″)

No Comments| |