(910) 579-9348

February 13, 2019

Want to have a VALENTINES DAY WOD? Must have 12 people signed up to hold it. Go sign up now! If you don’t have a partner we will pair you up for the WOD. Just sign up so we can plan! #whoiswho #flashbacksarethebest

 

““Jump Start”
90 Single Unders
30 Dumbbell Snatches
90 Single Unders
30/21 Calorie Row
90 Single Unders
30 Toes to Bar
90 Single Unders
30/21 Calorie Row
90 Single Unders
30 Dumbbell Snatches “

““Jump Start”
90 Single Unders
30 Dumbbell Snatches (35/25)
90 Single Unders
30/21 Calorie Row
90 Single Unders
30 Toes to Bar
90 Single Unders
30/21 Calorie Row
90 Single Unders
30 Dumbbell Snatches (35/25)”

““Jump Start”
60 Double Unders
30 Dumbbell Snatches (50/35)
60 Double Unders
30/21 Calorie Row
60 Double Unders
30 Toes to Bar
60 Double Unders
30/21 Calorie Row
60 Double Unders
30 Dumbbell Snatches (50/35)”


February 12, 2019

Don’t miss your free class tomorrow morning at 7am!

““Roomba”
10-9-8-7-6-5-4-3-2-1
Power Cleans
After Each Round:
15 AbMat Sit-Ups
42 Single Unders”

““Roomba”
10-9-8-7-6-5-4-3-2-1
Power Cleans (115/80)
After Each Round:
15 AbMat Sit-Ups
42 Single Unders”

“Roomba”
10-9-8-7-6-5-4-3-2-1
Power Cleans (115/80)
After Each Round:
15 AbMat Sit-Ups
21 Double Unders”


February 11, 2019

““Freedom Sauce”
AMRAP 3
21 Overhead Squats
21 Burpees Over the Erg
Max Cal Row
Rest 3:00
AMRAP 3
18 Overhead Squats
18 Burpees Over the Erg
Max Cal Row
Rest 3:00
AMRAP 3
15 Overhead Squats
15 Burpees Over the Erg
Max Cal Row
Rest 3:00
AMRAP 3
12 Overhead Squats
12 Burpees Over the Erg
Max Cal Row”

Don’t forget to register for the 2019 CFOPEN. Sign up under CrossFit Ocean Isle Beach. No excuses! We are ALL gonna be doing it anyway!

February 9, 2019

8 min AMRAP

100ft Farmer Carry

10/8 Calorie Sprint

10 Burpees

2 Min Rest

8 min AMRAP

100ft Walking Lunges

20 Russian KBS

50 DUs or 100 SINGLES

2 Min Rest

8 Min AMRAP (relay style)

250m Run

20 Air Squats


February 8, 2019

#flashbackfriday

““Murph-ish”
2 Rounds:
5 Rounds of “Cindy”
50/35 Calorie Bike or Row
5 Rounds of “Cindy”
50/35 Calorie Row or Bike
1 Round of “Cindy” = 5 Pull-ups, 10 Push-ups, 15 Air Squats”

““Murph-ish”
2 Rounds:
5 Rounds of “Cindy”
50/35 Calorie Bike or Row
5 Rounds of “Cindy”
50/35 Calorie Row or Bike
1 Round of “Cindy” = 5 Pull-ups, 10 Push-ups, 15 Air Squats”

““Murph”
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run
Partition pull-ups, push-ups, and air squats as needed. Modifications and scales provided by coaches.”


February 7, 2019

“Pausing Back Squat
Build to Heavy Single (3 Second Pause)
“Breaking Bad”
3 Rounds
30/21 Calorie Row
30 Kettlebell Swings
30 Back Squats (sub air squats)”

“Pausing Back Squat
Build to Heavy Single (3 Second Pause)
“Breaking Bad”
3 Rounds
30/21 Calorie Row
30 Kettlebell Swings (53/35)
30 Back Squats (65/45)”

“Pausing Back Squat
Build to Heavy Single (3 Second Pause)
“Breaking Bad”
3 Rounds
30/21 Calorie Row
30 Kettlebell Swings (53/35)
30 Back Squats (95/65)”

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