(910) 579-9348

Workout of the Day 5/27/20

Happy Hump Day CFOIB Peeps!

Pay attention to Zenplanner for Class times and locations. Sign up ahead of time. Space is limited!

“Daily Double”
For Time:
50 Medball Squat Cleans
25 Push-ups
150 Single Unders
40 Medball Squat Cleans
20 Push-ups
120 Single Unders
30 Medball Squat Cleans
15 Push-ups
90 Single Unders

“Daily Double”
For Time:
50 Medball Squat Cleans (20/14)
25 Push-ups
150 Single Unders
40 Medball Squat Cleans (20/14)
20 Push-ups
120 Single Unders
30 Medball Squat Cleans (20/14)
15 Push-ups
90 Single Unders

“Daily Double”
For Time:
50 Medball Squat Cleans (20/14)
25 Push-ups
100 Double Unders
40 Medball Squat Cleans (20/14)
20 Push-ups
80 Double Unders
30 Medball Squat Cleans (20/14)
15 Push-ups
60 Double Unders


WOD 5/26/20

Colonel Neilon and Wodfather Ralph enjoying some outside action during MURPH. Thank you Colonel for your service. Thank you both for being so amazing to work with!

Pay attention to zenplanner for location changes and make sure to sign up for classes. If you cannot sign up and wish to attend you need to text me and find out if there is room. (910)612-2203 KJ.

Power Cleans
Build to a Moderate Set of 3

“Four Square”
On the 4:00 x 5 Rounds:
300/250 Meter Row
20 AbMat Sit-ups
5 Power Cleans

Power Cleans
Build to a Moderate Set of 3

“Four Square”
On the 4:00 x 5 Rounds:
300/250 Meter Row
20 AbMat Sit-ups
5 Power Cleans (95/65)

Power Clean
Build to a Moderate Set of 3

“Four Square”
On the 4:00 x 5 Rounds:
300/250 Meter Row
20 AbMat Sit-ups
5 Power Cleans (115/85)


HAPPY MEMORIAL DAY

This HERO WOD is in memory of a fallen soldier Michael Murphy. How ironic that we are fighting for our constitutional rights as we honor the very people who put there life on the line for us to have these very rights. This workout means even more this year than it has before!

MURPH

1 MILE RUN

100 PULL UPS

200 PUSH UPS

300 AIR SQUATS

1 MILE RUN

MURPH

1 MILE RUN

100 PULL UPS

200 PUSH UPS

300 AIR SQUATS

1 MILE RUN

MURPH

1 MILE RUN

100 PULL UPS

200 PUSH UPS

300 AIR SQUATS

1 MILE RUN


SATURDAY MURPH

Flashback of MURPH turnout.

Murph may look a little different this year, but it will still hold the same meaning!

Murph:

1 Mile Run or Row

100 Pull Ups (scale to DB Presses or Ring Rows) no banded pull ups

200 Push Ups

300 Air Squats

1 Mile Run or Row

Murph:

1 Mile Run or Row

100 Pull Ups (scale to DB Presses or Ring Rows) no banded pull ups

200 Push Ups

300 Air Squats

1 Mile Run or Row

Murph:

1 Mile Run or Row

100 Pull Ups (scale to DB Presses or Ring Rows) no banded pull ups

200 Push Ups

300 Air Squats

1 Mile Run or Row


I AM SPEECHLESS BUT HERES THE WOD FOR FRIDAY (5/22/20)

6am @ the West End Water Tower weather permissible and 8am @ the OIB Park weather permissible.

Be sure to sign up on zenplanner!

1-2-3-4-5-6-7-8-9-10

Air Squat

Burpee

Run 100 Meters after every set.

Ex: 1 Air Squat, 1 Burpee, Run 100M / 2 Air Squats, 2 Burpees, Run 100M keep it up all the way to 10.

1-2-3-4-5-6-7-8-9-10

Air Squat

Burpee

Run 100 Meters after every set.

Ex: 1 Air Squat, 1 Burpee, Run 100M / 2 Air Squats, 2 Burpees, Run 100M keep it up all the way to 10.

1-2-3-4-5-6-7-8-9-10

Air Squat

Burpee

Run 100 Meters after every set.

Ex: 1 Air Squat, 1 Burpee, Run 100M / 2 Air Squats, 2 Burpees, Run 100M keep it up all the way to 10.


PRAYING THIS IS ONE OF THE FINAL HOMESCHOOL WODS!

Join us for MURPH either Saturday 730am or 9am or Monday 8am. MUST REGISTER AHEAD. LIMITED TO 20 PER CLASS!

3 Rounds for Time:

30 Mountain Climbers

15 Burpees

10 Single Arm DB Snatches (each arm)

3 Rounds for Time:

30 Mountain Climbers

15 Burpees

10 Single Arm DB Snatches (each arm)

Optional  Buy In 400 Meter Run

Optional Cash Out 400 Meter Run

3 Rounds for Time:

30 Mountain Climbers

15 Burpees

10 Single Arm DB Snatches (each arm)