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
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Tuesday WOD 10/19/21

Join us for a FUN FRIENDLY TEAM WOD at 530 today to celebrate our OCTOBER BIRTHDAY PEEPS.

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

Birthday WOD at 530PM TBA at that time!

6AM/8AM WOD:

500 Meter Row

400 Meter Run

50 Air Squats

40 Sit Ups

30 PushUps

20 Pull Ups

10 Burpees

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Air Squats

400 Meter Run

500 Meter Row

Birthday WOD at 530PM TBA at that time!

6AM/8AM WOD:

500 Meter Row

400 Meter Run

50 Air Squats

40 Sit Ups

30 PushUps

20 Pull Ups

10 Burpees

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Air Squats

400 Meter Run

500 Meter Row

Birthday WOD at 530PM TBA at that time!

6AM/8AM WOD:

500 Meter Row

400 Meter Run

50 Air Squats

40 Sit Ups

30 PushUps

20 Pull Ups

10 Burpees

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Air Squats

400 Meter Run

500 Meter Row


Monday WOD 10/18/21

Grit Iron 2020 Flashback.

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

DEADLIFTS BUILD TO HEAVY 1 REP / 1 RM
AMRAP 15
120 Double Unders or 240 Singles
100 Meter Double Kettlebell Farmers Carry HEAVY (70/53) (53/35)

DEADLIFTS BUILD TO HEAVY 1 REP / 1 RM
AMRAP 15
120 Double Unders or 240 Singles
100 Meter Double Kettlebell Farmers Carry HEAVY (70/53) (53/35)

DEADLIFTS BUILD TO HEAVY 1 REP / 1 RM
AMRAP 15
120 Double Unders or 240 Singles
100 Meter Double Kettlebell Farmers Carry (70/53)


SATURDAY WOD 10/16/21

Saturday Schedule: 830am WOD – 7am SPIN

Next weekend is GRIT IRON GAMES at the Jetport in Southport. The gym will be closed next Sat.

The Jumping Kettlebell

  • 20 minute AMRAP:
  • 20 Kettle bell swings
  • 20 Box Jumps

These exercises combine to create a workout of the day that works both your upper and lower body. Partner A will run 400 meters, while Partner B completes as many rounds/reps of the AMRAP. When Partner A gets back, Partner B does the 400m run while Partner A picks up where the AMRAP was left off. A perfect storm of cardio and weights, you should be grateful we didn’t add in an assault bike exercise as an extra treat!

The Jumping Kettlebell

  • 20 minute AMRAP:
  • 20 Kettle bell swings
  • 20 Box Jumps

These exercises combine to create a workout of the day that works both your upper and lower body. Partner A will run 400 meters, while Partner B completes as many rounds/reps of the AMRAP. When Partner A gets back, Partner B does the 400m run while Partner A picks up where the AMRAP was left off. A perfect storm of cardio and weights, you should be grateful we didn’t add in an assault bike exercise as an extra treat!

The Jumping Kettlebell

  • 20 minute AMRAP:
  • 20 Kettle bell swings
  • 20 Box Jumps

These exercises combine to create a workout of the day that works both your upper and lower body. Partner A will run 400 meters, while Partner B completes as many rounds/reps of the AMRAP. When Partner A gets back, Partner B does the 400m run while Partner A picks up where the AMRAP was left off. A perfect storm of cardio and weights, you should be grateful we didn’t add in an assault bike exercise as an extra treat!


FRIDAY WOD 10/15/21

Friday Schedule: 6am/8am/9am WOD – OPEN GYM 430pm

Build Heavy 2 Rep OHS
2-2-2-2-2 (5 Sets of 2 Reps every 1:30)

For Time:
5 Rounds of:
30 Double Unders or 90m Singles
10 Overhead Squats (95/65) (75/55)

Directly Into..

1 Round of:
30 Overhead Squats (95/65) (75/55)
100 Double Unders or 300 Singles

Build Heavy 2 Rep OHS
2-2-2-2-2 (5 Sets of 2 Reps every 1:30)

For Time:
5 Rounds of:
30 Double Unders or 90m Singles
10 Overhead Squats (95/65) (75/55)

Directly Into..

1 Round of:
30 Overhead Squats (95/65) (75/55)
100 Double Unders or 300 Singles

Build Heavy 2 Rep OHS
2-2-2-2-2 (5 Sets of 2 Reps every 1:30)

For Time:
5 Rounds of:
30 Double Unders or 90m Singles
10 Overhead Squats (95/65) (75/55)

Directly Into..

1 Round of:
30 Overhead Squats (95/65) (75/55)
100 Double Unders or 300 Singles


THURSDAY WOD 10/14/21

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

Thursday:
On the 4:00 x 5 Rounds:
20/15 Calorie Fan Bike
12 Double Dumbbell Hang Power Cleans (50/35) (30/20)
9 Burpee Box Jumps (24″/20″)

Thursday:
On the 4:00 x 5 Rounds:
20/15 Calorie Fan Bike
12 Double Dumbbell Hang Power Cleans (50/35) (30/20)
9 Burpee Box Jumps (24″/20″)

Thursday:
On the 4:00 x 5 Rounds:
20/15 Calorie Fan Bike
12 Double Dumbbell Hang Power Cleans (50/35) (30/20)
9 Burpee Box Jumps (24″/20″)


WEDNESDAY WOD 10/13/21

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

Partner WOD
  • 50 double-unders each or 100 Singles Each
  • 200 pull-ups or Ring Rows
  • 40 double-unders each or 80 Singles Each
  • 200 push-ups
  • 30 double-unders each or 60 Singles Each
  • 200 sit-ups
  • 20 double-unders each or 40 Singles Each
  • 200 squats
  • 10 double-unders each or 20 Singles Each

Partner WOD
  • 50 double-unders each or 100 Singles Each
  • 200 pull-ups or Ring Rows
  • 40 double-unders each or 80 Singles Each
  • 200 push-ups
  • 30 double-unders each or 60 Singles Each
  • 200 sit-ups
  • 20 double-unders each or 40 Singles Each
  • 200 squats
  • 10 double-unders each or 20 Singles Each

Partner WOD
  • 50 double-unders each or 100 Singles Each
  • 200 pull-ups or Ring Rows
  • 40 double-unders each or 80 Singles Each
  • 200 push-ups
  • 30 double-unders each or 60 Singles Each
  • 200 sit-ups
  • 20 double-unders each or 40 Singles Each
  • 200 squats
  • 10 double-unders each or 20 Singles Each