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

Wednesday 7/21/21

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

FOR TIME: PARTNER WOD

60 Ground To Overhead

(1 Person working at a time)

(135/95) (95/65)

1 Mile Run (Run together) OR Row
100 Wallballs (1 Person working at a time)
1 Mile Run (Run together) OR Row
100 Burpees (1 Person working at a time)

FOR TIME: PARTNER WOD

60 Ground To Overhead

(1 Person working at a time)

(135/95) (95/65)

1 Mile Run (Run together) OR Row
100 Wallballs (1 Person working at a time)
1 Mile Run (Run together) OR Row
100 Burpees (1 Person working at a time)

FOR TIME: PARTNER WOD

60 Ground To Overhead

(1 Person working at a time)

(135/95) (95/65)

1 Mile Run (Run together) OR Row
100 Wallballs (1 Person working at a time)
1 Mile Run (Run together) OR Row
100 Burpees (1 Person working at a time)


Tuesday WOD 7/20/21

Tuesday Schedule: 6am/8am/530pm WOD – Open Gym 9am/530pm – Bootcamp 7am

On the 7:00 x 3 Rounds:
200 Meter Run
9 Double Dumbbell Burpee Deadlifts (35/25#)
200 Meter Run
7 Double Dumbbell Burpee Power Cleans (35/25#)
200 Meter Run
5 Double Dumbbell Burpee Clean & Jerks (35/25#)

Or Scale Up To….
On the 7:00 x 3 Rounds:
200 Meter Run
9 Double Dumbbell Burpee Deadlifts (50/35)
200 Meter Run
7 Double Dumbbell Burpee Power Cleans (50/35)
200 Meter Run
5 Double Dumbbell Burpee Clean & Jerks (50/35)

On the 7:00 x 3 Rounds:
200 Meter Run
9 Double Dumbbell Burpee Deadlifts (35/25#)
200 Meter Run
7 Double Dumbbell Burpee Power Cleans (35/25#)
200 Meter Run
5 Double Dumbbell Burpee Clean & Jerks (35/25#)

Or Scale Up To….
On the 7:00 x 3 Rounds:
200 Meter Run
9 Double Dumbbell Burpee Deadlifts (50/35)
200 Meter Run
7 Double Dumbbell Burpee Power Cleans (50/35)
200 Meter Run
5 Double Dumbbell Burpee Clean & Jerks (50/35)

On the 7:00 x 3 Rounds:
200 Meter Run
9 Double Dumbbell Burpee Deadlifts (35/25#)
200 Meter Run
7 Double Dumbbell Burpee Power Cleans (35/25#)
200 Meter Run
5 Double Dumbbell Burpee Clean & Jerks (35/25#)

Or Scale Up To….
On the 7:00 x 3 Rounds:
200 Meter Run
9 Double Dumbbell Burpee Deadlifts (50/35)
200 Meter Run
7 Double Dumbbell Burpee Power Cleans (50/35)
200 Meter Run
5 Double Dumbbell Burpee Clean & Jerks (50/35)

For Time:

60 Cal Row/50 Air Squats/40 Sit Ups/30 Alt Lunges/20 KBS/10 Burpees

Bear Crawl Up/Down Wood Plank

10 Burpees/20KBS/30 Alt Lunges/40 Sit Ups/50 Air Squats/60 Cal Row


Monday WOD 7/19/21

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

STRENGTH
Every :90 for 5 sets:
1 Snatch Balance + 1 Overhead Squat + 1 Power Snatch (work with load that yields good form and technique/doesn’t have to be heavy/needs to be proper mechanics

METCON
5 Rounds For Time:
15 Overhead Squats (65/45) (95/65)
12 Kipping Pull-Ups or Scale Up to Chest to Bar Pull Ups
9 Burpee Box Jumps (24″/20′)

STRENGTH
Every :90 for 5 sets:
1 Snatch Balance + 1 Overhead Squat + 1 Power Snatch (work with load that yields good form and technique/doesn’t have to be heavy/needs to be proper mechanics

METCON
5 Rounds For Time:
15 Overhead Squats (65/45) (95/65)
12 Kipping Pull-Ups or Scale Up to Chest to Bar Pull Ups
9 Burpee Box Jumps (24″/20′)

STRENGTH
Every :90 for 5 sets:
1 Snatch Balance + 1 Overhead Squat + 1 Power Snatch (work with load that yields good form and technique/doesn’t have to be heavy/needs to be proper mechanics

METCON
5 Rounds For Time:
15 Overhead Squats (65/45) (95/65)
12 Kipping Pull-Ups or Scale Up to Chest to Bar Pull Ups
9 Burpee Box Jumps (24″/20′)


Saturday WOD 7/17/21

Summer Kids Camp 2021 is a wrap (GREAT WEEK/GREAT KIDS/GREAT PARENTS/GREAT COACH)!

Saturday 7am SPIN (must reserve a bike) – 830am WOD

Partner WOD: 1 Person Working at a time to complete.

500 Meter Row or 400 Meter Run/50 Double Unders or 150 Singles/40 Abmat Sit Ups/30 Med Ball Cleans

500 Meter Row or 400 Meter Run/50 Push Ups/40 KBS/30 Box Jumps

500 Meter Row or 400 Meter Run/50 Burpees/40 Pull Ups/30 Goblet Squats

500 Meter Row or 400 Meter Run/50 Double Unders or 150 Singles/40 Abmat Sit Ups/30 Med Ball Cleans

 

 

Partner WOD: 1 Person Working at a time to complete.

500 Meter Row or 400 Meter Run/50 Double Unders or 150 Singles/40 Abmat Sit Ups/30 Med Ball Cleans

500 Meter Row or 400 Meter Run/50 Push Ups/40 KBS/30 Box Jumps

500 Meter Row or 400 Meter Run/50 Burpees/40 Pull Ups/30 Goblet Squats

500 Meter Row or 400 Meter Run/50 Double Unders or 150 Singles/40 Abmat Sit Ups/30 Med Ball Cleans

Partner WOD: 1 Person Working at a time to complete.

500 Meter Row or 400 Meter Run/50 Double Unders or 150 Singles/40 Abmat Sit Ups/30 Med Ball Cleans

500 Meter Row or 400 Meter Run/50 Push Ups/40 KBS/30 Box Jumps

500 Meter Row or 400 Meter Run/50 Burpees/40 Pull Ups/30 Goblet Squats

500 Meter Row or 400 Meter Run/50 Double Unders or 150 Singles/40 Abmat Sit Ups/30 Med Ball Cleans


Friday WOD 7/16/21

Last Saturday CFOIB Beach Day!

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

Shoulder Press 5 Sets of 3 Reps Build in load each set

AMRAP 15:
30 Double Unders
15/12 Calorie Row
10 Wall Balls
30 Double Unders
15/12 Calorie Row
20 Wall Balls
30 Double Unders
15/12 Calorie Row
30 Wall Balls

14/10
20/14

[Add 10 Wall Balls Per Round]

Shoulder Press 5 Sets of 3 Reps Build in load each set

AMRAP 15:
30 Double Unders
15/12 Calorie Row
10 Wall Balls
30 Double Unders
15/12 Calorie Row
20 Wall Balls
30 Double Unders
15/12 Calorie Row
30 Wall Balls

14/10
20/14

[Add 10 Wall Balls Per Round]

Shoulder Press 5 Sets of 3 Reps Build in load each set

AMRAP 15:
30 Double Unders
15/12 Calorie Row
10 Wall Balls
30 Double Unders
15/12 Calorie Row
20 Wall Balls
30 Double Unders
15/12 Calorie Row
30 Wall Balls

14/10
20/14

[Add 10 Wall Balls Per Round]


Thursday WOD 7/15/21

Thursday Schedule: 6am/8am WOD – 7am Bootcamp – 9am/530pm Open Gym

Kids Camp 9-12

Sign up on zenplanner please!

 

Strength
Every :90 for 5 sets:
2 Clean Pulls + 1 Squat Clean

Part 2
10 Rounds For Time:
5 Squat Cleans
14/10 Calories

155/105
105/75

Strength
Every :90 for 5 sets:
2 Clean Pulls + 1 Squat Clean

Part 2
10 Rounds For Time:
5 Squat Cleans
14/10 Calories

155/105
105/75

Strength
Every :90 for 5 sets:
2 Clean Pulls + 1 Squat Clean

Part 2
10 Rounds For Time:
5 Squat Cleans
14/10 Calories

155/105
105/75