Holiday Schedule begins this week. From December 24th – January 1 CrossFit OIB will be open for Open Box hours on rotating AM & PM shifts. Please be sure to note the schedule and adjust your workout times accordingly. Merry Christmas!
Travel WOD
4 rounds:
400m run
60 sec plank hold
rest 2 min
FITNESS
A. Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
Dumbbell External Rotations x 10-12 reps each arm @ 2110
Rest 60 seconds
Ring Rows x 8-10 reps @ 2111
Rest 60 seconds
B. Three rounds for time of:
Wall Ball Shots x 30 reps
Toes to Bar x 20 reps
AIM
A. Five sets of:
Back Squat x 3-5 reps @ 30X1
Rest 90 seconds
Dumbbell External Rotation x 10-12 reps each @ 2110
Rest 90 seconds
B. Three rounds for time of:
Wall Ball Shots x 30 reps (20/12 lbs.)
Toes to Bar x 20 reps
SPORT
A. Every minute, on the minute, for 8 minutes:
Snatch x 2 reps
(all sets should be performed between 80-90% of 1-RM snatch)
B. Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 90-95%
Sets 4-8 – 2 reps @ 87-90%
Rest 2 minutes between sets.
C. Five rounds for time of:
15 Pull-Ups
20 Kettlebell Swings (24/16 kg)
40 Double-Unders