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(910) 579-9348

Saturday WOD 1/22/22

Saturday WOD this week will be at 930am due to inclement weather. This will give us time to assess if the roads are too bad and we need to cancel. – SPIN will be at 8am. PLEASE STAY TUNED TO INSTAGRAM AND FACEBOOK OR TEXT COACH KJ if you have any doubt.

  • For Time (with a Partner)
  • 100 Push-Ups to Box Step-Ups (24/20 in) / Dumbbell Goblet Squat Hold (50/35 lb)
  • 200 Ring Rows / Overhead Plate Hold (45/25 lb)
  • 44 Synchronized Plated Overhead Walking Lunges (45/25 lb)
  • 2,021 meter Row
  • 44 Synchronized Plate Ground-to-Overheads (45/25 lb)
  • 200 Ring Rows / Overhead Plate Hold (45/25 lb)
  • 100 Push-Ups to Box Step-Ups (24/20 in) / Dumbbell Goblet Squat Hold (50/35 lb)
  • Wear a Weight Vest (20/14 lb)

With a running clock, as fast as possible complete the prescribed work. Switch as you like. No minimum work required. Partner A will start with the 100 Push-Ups to Box Step-Ups while Partner B will hold the Dumbbell in a Goblet Squat. Switch as you like until the 100 reps are completed.

Next, athlete will move on to the 200 Ring Rows while the other athlete is holding the Plate overhead. Switch as you like until the 200 reps are completed. Then, both athletes must complete the 44 Synchronized Overhead Lunges and Plate Ground-to-Overheads. Then, proceed to the 2,021 meter Row. Switch as you like.

Then athletes will work their way to the Ground-to-Overheads and Overhead Walking Lunges, Rings Rows, and the Push-Ups to Box Step-Ups the same way when they started the workout.

Score is the time on the clock when the last rep of the Push-Ups to Box Step-Ups is completed.

  • For Time (with a Partner)
  • 100 Push-Ups to Box Step-Ups (24/20 in) / Dumbbell Goblet Squat Hold (50/35 lb)
  • 200 Ring Rows / Overhead Plate Hold (45/25 lb)
  • 44 Synchronized Plated Overhead Walking Lunges (45/25 lb)
  • 2,021 meter Row
  • 44 Synchronized Plate Ground-to-Overheads (45/25 lb)
  • 200 Ring Rows / Overhead Plate Hold (45/25 lb)
  • 100 Push-Ups to Box Step-Ups (24/20 in) / Dumbbell Goblet Squat Hold (50/35 lb)
  • Wear a Weight Vest (20/14 lb)

With a running clock, as fast as possible complete the prescribed work. Switch as you like. No minimum work required. Partner A will start with the 100 Push-Ups to Box Step-Ups while Partner B will hold the Dumbbell in a Goblet Squat. Switch as you like until the 100 reps are completed.

Next, athlete will move on to the 200 Ring Rows while the other athlete is holding the Plate overhead. Switch as you like until the 200 reps are completed. Then, both athletes must complete the 44 Synchronized Overhead Lunges and Plate Ground-to-Overheads. Then, proceed to the 2,021 meter Row. Switch as you like.

Then athletes will work their way to the Ground-to-Overheads and Overhead Walking Lunges, Rings Rows, and the Push-Ups to Box Step-Ups the same way when they started the workout.

Score is the time on the clock when the last rep of the Push-Ups to Box Step-Ups is completed.

  • For Time (with a Partner)
  • 100 Push-Ups to Box Step-Ups (24/20 in) / Dumbbell Goblet Squat Hold (50/35 lb)
  • 200 Ring Rows / Overhead Plate Hold (45/25 lb)
  • 44 Synchronized Plated Overhead Walking Lunges (45/25 lb)
  • 2,021 meter Row
  • 44 Synchronized Plate Ground-to-Overheads (45/25 lb)
  • 200 Ring Rows / Overhead Plate Hold (45/25 lb)
  • 100 Push-Ups to Box Step-Ups (24/20 in) / Dumbbell Goblet Squat Hold (50/35 lb)
  • Wear a Weight Vest (20/14 lb)

With a running clock, as fast as possible complete the prescribed work. Switch as you like. No minimum work required. Partner A will start with the 100 Push-Ups to Box Step-Ups while Partner B will hold the Dumbbell in a Goblet Squat. Switch as you like until the 100 reps are completed.

Next, athlete will move on to the 200 Ring Rows while the other athlete is holding the Plate overhead. Switch as you like until the 200 reps are completed. Then, both athletes must complete the 44 Synchronized Overhead Lunges and Plate Ground-to-Overheads. Then, proceed to the 2,021 meter Row. Switch as you like.

Then athletes will work their way to the Ground-to-Overheads and Overhead Walking Lunges, Rings Rows, and the Push-Ups to Box Step-Ups the same way when they started the workout.

Score is the time on the clock when the last rep of the Push-Ups to Box Step-Ups is completed.


Friday WOD 1/21/22

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

DEADLIFTS (work on form/technique – warm up properly)

10 reps @ 60% – 8 @ 70% – 6 @ 80% – 4 @ 90%

10-9-8-7-6-5-4-3-2-1:
Strict Pull-ups
Dumbbell Bench Press (35’s/25’s) (50’s/35’s)

After Each Set:
100 Meter Farmers Carry (35’s/25’s) (50’s/35’s)

*Score = Time it takes to complete the workout

DEADLIFTS (work on form/technique – warm up properly)

10 reps @ 60% – 8 @ 70% – 6 @ 80% – 4 @ 90%

10-9-8-7-6-5-4-3-2-1:
Strict Pull-ups
Dumbbell Bench Press (35’s/25’s) (50’s/35’s)

After Each Set:
100 Meter Farmers Carry (35’s/25’s) (50’s/35’s)

*Score = Time it takes to complete the workout

DEADLIFTS (work on form/technique – warm up properly)

10 reps @ 60% – 8 @ 70% – 6 @ 80% – 4 @ 90%

10-9-8-7-6-5-4-3-2-1:
Strict Pull-ups
Dumbbell Bench Press (35’s/25’s) (50’s/35’s)

After Each Set:
100 Meter Farmers Carry (35’s/25’s) (50’s/35’s)

*Score = Time it takes to complete the workout


Thursday WOD 1/20/22

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

5 Rounds On The Minute for 20 Minutes
Max Calorie Machine   MIN: 1/5/9/13/17
Max Slam Balls (30/20) MIN: 2/6/14/18
Max Strict Toes to Bar MIN: 3/7/15/19
Rest MIN: 4/8/16/20

*Score = Total Reps

5 Rounds On The Minute for 20 Minutes
Max Calorie Machine   MIN: 1/5/9/13/17
Max Slam Balls (30/20) MIN: 2/6/14/18
Max Strict Toes to Bar MIN: 3/7/15/19
Rest MIN: 4/8/16/20

*Score = Total Reps

5 Rounds On The Minute for 20 Minutes
Max Calorie Machine   MIN: 1/5/9/13/17
Max Slam Balls (30/20) MIN: 2/6/14/18
Max Strict Toes to Bar MIN: 3/7/15/19
Rest MIN: 4/8/16/20

*Score = Total Reps

Spend last half of class working on Benchpress

5 Rounds On The Minute for 20 Minutes
Max Calorie Machine   MIN: 1/5/9/13/17
Max Slam Balls (30/20) MIN: 2/6/14/18
Max Strict Toes to Bar MIN: 3/7/15/19
Rest MIN: 4/8/16/20

*Score = Total Reps

Spend last half of class working on Benchpress


Wednesday WOD 1/19/22

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

For Time [35 Minute Time Cap]:
300 Meter Run
20 Air Squats
300 Meter Run
19 Air Squats
300 Meter Run
18 Air Squats
….
300 Meter Run
1 Air Squat

*Score = Time it takes to complete the workout

For Time [35 Minute Time Cap]:
300 Meter Run
20 Air Squats
300 Meter Run
19 Air Squats
300 Meter Run
18 Air Squats
….
300 Meter Run
1 Air Squat

*Score = Time it takes to complete the workout

For Time [35 Minute Time Cap]:
300 Meter Run
20 Air Squats
300 Meter Run
19 Air Squats
300 Meter Run
18 Air Squats
….
300 Meter Run
1 Air Squat

*Score = Time it takes to complete the workout


Tuesday WOD 1/18/22

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

“DIANE”

On A 20:00 Clock athletes will complete “DIANE”

21-15-9:
Deadlifts (155/105) (225/155)
Handstand Push Ups or Double Dumbbell Push Press (35’s/25’s)

*Score = Time it takes to complete the workout.

In Remaining Time either

Max Machine Calories

*Score = Total Calories

Or Build to Heavy 3 Rep Deadlift

*Score = Highest 3 Reps weight.

“DIANE”

On A 20:00 Clock athletes will complete “DIANE”

21-15-9:
Deadlifts (155/105) (225/155)
Handstand Push Ups or Double Dumbbell Push Press (35’s/25’s)

*Score = Time it takes to complete the workout.

In Remaining Time either

Max Machine Calories

*Score = Total Calories

Or Build to Heavy 3 Rep Deadlift

*Score = Highest 3 Reps weight.

“DIANE”

On A 20:00 Clock athletes will complete “DIANE”

21-15-9:
Deadlifts (155/105) (225/155)
Handstand Push Ups or Double Dumbbell Push Press (35’s/25’s)

*Score = Time it takes to complete the workout.

In Remaining Time either

Max Machine Calories

*Score = Total Calories

Or Build to Heavy 3 Rep Deadlift

*Score = Highest 3 Reps weight.


Monday WOD 1/17/22

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

PART 1: BACK SQUAT

[On the 3:00 x 5 Sets]:
Set 1: 3 Reps
Set 2: 3 Reps
Set 3: 8 Reps
Set 4: 8 Reps
Set 5: 8+ Reps

PART 2:

5 Rounds For Time:
21/15 Calorie Bike or 25/18 Row
10 Burpees

*Score = Time it takes to complete the workout

PART 1: BACK SQUAT

[On the 3:00 x 5 Sets]:
Set 1: 3 Reps
Set 2: 3 Reps
Set 3: 8 Reps
Set 4: 8 Reps
Set 5: 8+ Reps

PART 2:

5 Rounds For Time:
21/15 Calorie Bike or 25/18 Row
10 Burpees

*Score = Time it takes to complete the workout

PART 1: BACK SQUAT

[On the 3:00 x 5 Sets]:
Set 1: 3 Reps
Set 2: 3 Reps
Set 3: 8 Reps
Set 4: 8 Reps
Set 5: 8+ Reps

PART 2:

5 Rounds For Time:
21/15 Calorie Bike or 25/18 Row
10 Burpees

*Score = Time it takes to complete the workout