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Tuesday WOD 1/24/22

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

Dont forget to sign up for the FRESH START FEBRUARY.

Hang Clean + Push Jerk 10-8-6-4
*Do a set every 2 minutes. %’s based off of Push Jerk
5 sets of unbroken 1 Hang Squat Clean + 1 Push Jerk @60%
4 sets of unbroken 1 Hang Squat Clean + 1 Push Jerk @70%
3 sets of unbroken 1 Hang Squat Clean + 1 Push Jerk @80%
2 sets of unbroken 1 Hang Squat Clean + 1 Push Jerk @90%

 

WOD
FOR TIME:
20 Shoulder to overhead (95/65)
30’ Handstand Walk Or Handstand Holds with Alt Shoulder Taps or Alt SA DB Presses
20 Hang Power Cleans (95/65)
30’ Front Rack Walking Lunge (95/65)
-rest 4 min-
15 Shoulder to overhead (115/80)
30’ Handstand Walk or Scale as needed
15 Hang Power Cleans (115/80)
30’ Front Rack Walking Lunge (115/80)

Hang Clean + Push Jerk 10-8-6-4
*Do a set every 2 minutes. %’s based off of Push Jerk
5 sets of unbroken 1 Hang Squat Clean + 1 Push Jerk @60%
4 sets of unbroken 1 Hang Squat Clean + 1 Push Jerk @70%
3 sets of unbroken 1 Hang Squat Clean + 1 Push Jerk @80%
2 sets of unbroken 1 Hang Squat Clean + 1 Push Jerk @90%

 

WOD
FOR TIME:
20 Shoulder to overhead (95/65)
30’ Handstand Walk Or Handstand Holds with Alt Shoulder Taps or Alt SA DB Presses
20 Hang Power Cleans (95/65)
30’ Front Rack Walking Lunge (95/65)
-rest 4 min-
15 Shoulder to overhead (115/80)
30’ Handstand Walk or Scale as needed
15 Hang Power Cleans (115/80)
30’ Front Rack Walking Lunge (115/80)

Hang Clean + Push Jerk 10-8-6-4
*Do a set every 2 minutes. %’s based off of Push Jerk
5 sets of unbroken 1 Hang Squat Clean + 1 Push Jerk @60%
4 sets of unbroken 1 Hang Squat Clean + 1 Push Jerk @70%
3 sets of unbroken 1 Hang Squat Clean + 1 Push Jerk @80%
2 sets of unbroken 1 Hang Squat Clean + 1 Push Jerk @90%

 

WOD
FOR TIME:
20 Shoulder to overhead (95/65)
30’ Handstand Walk Or Handstand Holds with Alt Shoulder Taps or Alt SA DB Presses
20 Hang Power Cleans (95/65)
30’ Front Rack Walking Lunge (95/65)
-rest 4 min-
15 Shoulder to overhead (115/80)
30’ Handstand Walk or Scale as needed
15 Hang Power Cleans (115/80)
30’ Front Rack Walking Lunge (115/80)


Monday WOD 1/23/23

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

WOD
FOR TIME:
500m Row
50 Air Squats
-rest 1:00-
500m Row
50 Wall Balls (20/14)
-rest 2:00-
500m Row
50 Wall Balls (20/14)
-rest 3:00-
Then
5 sets:
250m Row
-rest 0:30 b/t sets-
STRENGTH

WOD
FOR TIME:
500m Row
50 Air Squats
-rest 1:00-
500m Row
50 Wall Balls (20/14)
-rest 2:00-
500m Row
50 Wall Balls (20/14)
-rest 3:00-
Then
5 sets:
250m Row
-rest 0:30 b/t sets-
STRENGTH

WOD
FOR TIME:
500m Row
50 Air Squats
-rest 1:00-
500m Row
50 Wall Balls (20/14)
-rest 2:00-
500m Row
50 Wall Balls (20/14)
-rest 3:00-
Then
5 sets:
250m Row
-rest 0:30 b/t sets-
STRENGTH


Sunday WOD

SIGN UP FOR “FRESH START FEBRUARY”. Use this QR CODE. Info Meeting with the guidelines and rules to WIN will be Saturday the 28th at 930am. This fun friendly challenge will start Wednesay Feb 1st. If you have fallen off the wagon from Jan 1 or if you just need a new focus to keep you on the wagon or if you just like to be challenged. Now is the time. 21 days of committment to your overall Health and Wellness!

 

 

Sign Up for Fresh Start February

Sign Up for Fresh Start February

https://crossfitoib.sites.zenplanner.com/event.cfm?eventId=AF93BA44-9452-485A-B188-C6D49D432C18

 

 


Friday WOD 1/20/22

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

FOR TIME:
60 GHD Sit Ups or scale to V-Ups
9 Rope Climbs or 2 Sled Pulls
120 Wall Balls (20/14) (10’/9’)

Strength
Back Squat 7×1 take 7 sets to build to a heavy single for the day.

FOR TIME:
60 GHD Sit Ups or scale to V-Ups
9 Rope Climbs or 2 Sled Pulls
120 Wall Balls (20/14) (10’/9’)

Strength
Back Squat 7×1 take 7 sets to build to a heavy single for the day.

FOR TIME:
60 GHD Sit Ups or scale to V-Ups
9 Rope Climbs or 2 Sled Pulls
120 Wall Balls (20/14) (10’/9’)

Strength
Back Squat 7×1 take 7 sets to build to a heavy single for the day.


Thursday WOD 1/19/22

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

Metcon
7:00 Max Distance Row
-rest 1 minute-
7:00 Max Distance Bike
-rest 1 minute-
7:00 Max Distance 400 meter runs

Gymnastic Practice (skills to get or improve T2B)

3 Rounds:
10 Kip Swings
30 Sec Hollow Hold on the ground
5 Knees to elbow

Metcon
7:00 Max Distance Row
-rest 1 minute-
7:00 Max Distance Bike
-rest 1 minute-
7:00 Max Distance 400 meter runs

Gymnastic Practice (skills to get or improve T2B)

3 Rounds:
10 Kip Swings
30 Sec Hollow Hold on the ground
5 Knees to elbow

Metcon
7:00 Max Distance Row
-rest 1 minute-
7:00 Max Distance Bike
-rest 1 minute-
7:00 Max Distance 400 meter runs

Gymnastic Practice (skills to get or improve T2B)

3 Rounds:
10 Kip Swings
30 Sec Hollow Hold on the ground
5 Knees to elbow


Wednesday WOD 1/18/22

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

5 Sets:
AMRAP 1:30
12/10 Calorie Echo Bike
12 Front Squats (135/95)
Max Pull Ups
-Rest 3:30 b/t sets-

5 Sets:
AMRAP 1:30
12/10 Calorie Echo Bike
12 Front Squats (135/95)
Max Pull Ups
-Rest 3:30 b/t sets-

5 Sets:
AMRAP 1:30
12/10 Calorie Echo Bike
12 Front Squats (135/95)
Max Pull Ups
-Rest 3:30 b/t sets-