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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Monday WOD 9/13/21

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

PUSH PRESS
5-3-2-1-1-2-3-5

*Increase the load from sets 5-3-2-1-1
*Decrease the load for the last set of 2-3-5.
*Try to lift more than the first set of 5-3-2

PART 2. “ROW ROW ROW”

In teams of 4, on a 10:00 clock:
Accumulate as many meters as possible on the rower
Accumulate as many Wall Balls as possible

*Share the work any way you choose
*The Rower and Wall Ball must always be in motion
*Each athlete must contribute to both Rowing meters and Wall Balls reps
*Keep a running count for Wall Ball and log total meters at the end
*Score = Meters and Wall reps combined.

PUSH PRESS
5-3-2-1-1-2-3-5

*Increase the load from sets 5-3-2-1-1
*Decrease the load for the last set of 2-3-5.
*Try to lift more than the first set of 5-3-2

PART 2. “ROW ROW ROW”

In teams of 4, on a 10:00 clock:
Accumulate as many meters as possible on the rower
Accumulate as many Wall Balls as possible

*Share the work any way you choose
*The Rower and Wall Ball must always be in motion
*Each athlete must contribute to both Rowing meters and Wall Balls reps
*Keep a running count for Wall Ball and log total meters at the end
*Score = Meters and Wall reps combined.

PUSH PRESS
5-3-2-1-1-2-3-5

*Increase the load from sets 5-3-2-1-1
*Decrease the load for the last set of 2-3-5.
*Try to lift more than the first set of 5-3-2

PART 2. “ROW ROW ROW”

In teams of 4, on a 10:00 clock:
Accumulate as many meters as possible on the rower
Accumulate as many Wall Balls as possible

*Share the work any way you choose
*The Rower and Wall Ball must always be in motion
*Each athlete must contribute to both Rowing meters and Wall Balls reps
*Keep a running count for Wall Ball and log total meters at the end
*Score = Meters and Wall reps combined.

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9/11 WOD

Saturday WOD 830am / SPIN 7am

FOR TIME:

2001 Meter Run

11 Box Jumps

11 Thrusters (125/85) (95/65)

11 C2B or Pull Ups or Ring Rows

11 Power Cleans (175/115) (135/85)

11 HSPUs or L-Seated DB Presses

11 KBS

11 Toes To Bar or V-Ups

11 Deadlifts (170/115) (125/65)

11 Push Jerks (110/75) (105/55)

2001 Meter Row

 

FOR TIME:

2001 Meter Run

11 Box Jumps

11 Thrusters (125/85) (95/65)

11 C2B or Pull Ups or Ring Rows

11 Power Cleans (175/115) (135/85)

11 HSPUs or L-Seated DB Presses

11 KBS

11 Toes To Bar or V-Ups

11 Deadlifts (170/115) (125/65)

11 Push Jerks (110/75) (105/55)

2001 Meter Row

FOR TIME:

2001 Meter Run

11 Box Jumps

11 Thrusters (125/85) (95/65)

11 C2B or Pull Ups or Ring Rows

11 Power Cleans (175/115) (135/85)

11 HSPUs or L-Seated DB Presses

11 KBS

11 Toes To Bar or V-Ups

11 Deadlifts (170/115) (125/65)

11 Push Jerks (110/75) (105/55)

2001 Meter Row

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Friday WOD 9/10/21

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

 

For Time:
800 Meter Run

150 Double Unders or 300 Singles

800 Meter Run

50 Burpee Box Jump Overs (24″/20″) scale to burpee up to plate

800 Meter Run

For Time:
800 Meter Run

150 Double Unders or 300 Singles

800 Meter Run

50 Burpee Box Jump Overs (24″/20″) scale to burpee up to plate

800 Meter Run

For Time:
800 Meter Run

150 Double Unders or 300 Singles

800 Meter Run

50 Burpee Box Jump Overs (24″/20″) scale to burpee up to plate

800 Meter Run

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Thursday WOD 9/9/21

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

Strength:

Deadlift Build to 1 Rep Heavy/Max Deadlift

1-1-1-1-1-1-1-1 (1 Deadlift every 2 Minutes Building in Load)

AMRAP 15: (Advanced Athlete)
3 Bar Muscle-Ups
6 Deadlifts (225/155)
14/10 Cal Airdyne

AMRAP 15: (Intermediate Athlete)
3 Strict Burpee Pull-ups
6 Deadlifts (225/155)
14/10 Cal Row

AMRAP 15: (Beginner Athlete)
3 Burpee Pull-ups
6 Deadlifts (155/105)
14/10 Cal Row

Strength:

Deadlift Build to 1 Rep Heavy/Max Deadlift

1-1-1-1-1-1-1-1 (1 Deadlift every 2 Minutes Building in Load)

AMRAP 15: (Advanced Athlete)
3 Bar Muscle-Ups
6 Deadlifts (225/155)
14/10 Cal Airdyne

AMRAP 15: (Intermediate Athlete)
3 Strict Burpee Pull-ups
6 Deadlifts (225/155)
14/10 Cal Row

AMRAP 15: (Beginner Athlete)
3 Burpee Pull-ups
6 Deadlifts (155/105)
14/10 Cal Row

Strength:

Deadlift Build to 1 Rep Heavy/Max Deadlift

1-1-1-1-1-1-1-1 (1 Deadlift every 2 Minutes Building in Load)

AMRAP 15: (Advanced Athlete)
3 Bar Muscle-Ups
6 Deadlifts (225/155)
14/10 Cal Airdyne

AMRAP 15: (Intermediate Athlete)
3 Strict Burpee Pull-ups
6 Deadlifts (225/155)
14/10 Cal Row

AMRAP 15: (Beginner Athlete)
3 Burpee Pull-ups
6 Deadlifts (155/105)
14/10 Cal Row

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Wednesday WOD 9/8/21

Wednesday Schedule: 6am/8am/9am WOD – We will close tonight and headed to the CROOKED HAMMOCK at Barefoot Landing 6pm to celebrate CASEY!

**For Time:**
500/450m Row or 400 Meter Run
10 Toes to Bar or V-Ups
500/450m Row or 400 Meter Run
15 Toes to Bar or V-Ups
500/450m Row or 400 Meter Run
20 Toes to Bar or V- Ups
500/450m Row or 400 Meter Run
25 Toes to Bar or V- Ups
500/450m Row or 400 Meter Run
30 Toes to Bar or V-Ups
500/450m Row or 400 Meter Run

**For Time:**
500/450m Row or 400 Meter Run
10 Toes to Bar or V-Ups
500/450m Row or 400 Meter Run
15 Toes to Bar or V-Ups
500/450m Row or 400 Meter Run
20 Toes to Bar or V- Ups
500/450m Row or 400 Meter Run
25 Toes to Bar or V- Ups
500/450m Row or 400 Meter Run
30 Toes to Bar or V-Ups
500/450m Row or 400 Meter Run

**For Time:**
500/450m Row or 400 Meter Run
10 Toes to Bar or V-Ups
500/450m Row or 400 Meter Run
15 Toes to Bar or V-Ups
500/450m Row or 400 Meter Run
20 Toes to Bar or V- Ups
500/450m Row or 400 Meter Run
25 Toes to Bar or V- Ups
500/450m Row or 400 Meter Run
30 Toes to Bar or V-Ups
500/450m Row or 400 Meter Run

Comments Disabled| |


Tuesday WOD 9/7/21

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

Strength:
ON A 12:00 CLOCK BUILD TO A HEAVY SQUAT CLEAN

1 Squat Clean every :90 (8 sets)
1-1-1-1-1-1-1-1

*The first 3 sets can be treated as warm-ups with the last 5 sets as “work sets”
*Increase the load every round
*Score = Log all 8 sets

*Sets 1-3 – Warm-Up
*Sets 4-8 – Work Sets

 

Metcon
For Time
21-15-9:
Squat Cleans (95/65) (135/95)
Dips

Strength:
ON A 12:00 CLOCK BUILD TO A HEAVY SQUAT CLEAN

1 Squat Clean every :90 (8 sets)
1-1-1-1-1-1-1-1

*The first 3 sets can be treated as warm-ups with the last 5 sets as “work sets”
*Increase the load every round
*Score = Log all 8 sets

*Sets 1-3 – Warm-Up
*Sets 4-8 – Work Sets

 

Metcon
For Time
21-15-9:
Squat Cleans (95/65) (135/95)
Dips

Strength:
ON A 12:00 CLOCK BUILD TO A HEAVY SQUAT CLEAN

1 Squat Clean every :90 (8 sets)
1-1-1-1-1-1-1-1

*The first 3 sets can be treated as warm-ups with the last 5 sets as “work sets”
*Increase the load every round
*Score = Log all 8 sets

*Sets 1-3 – Warm-Up
*Sets 4-8 – Work Sets

 

Metcon
For Time
21-15-9:
Squat Cleans (95/65) (135/95)
Dips

 

Comments Disabled| |