CrossFit OIB – 5 years in review: 2009.
Stay tuned all this week for 2010 – 2014! Then get your tickets to the Big Booze Cruise and celebrate our 5th Anniversary together, this Saturday at 7pm!!
FITNESS
A. Four sets of:
Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Lateral Lunges x 8-10 reps each leg @ 20X1
Rest 45 seconds
Partnered Leg Tosses x 15-20 reps
Rest 45 seconds
B. Complete as many reps as possible in 7 minutes of:
3 Thrusters (Dumbbell or Barbell)
3 Pull-Ups
6 Thrusters
6 Pull-Ups
9 Thrusters
9 Pull-Ups
12 Thrusters
12 Pull-Ups
15 Thrusters
15 Pull-Ups
18 Thrusters
18 Pull-Ups
AIM
A. Weighted Pull-Up
In six attempts or less, find your 1-RM Weighted Pull-Up.
Rest at least 3-4 minutes between attempts over 80% of your potential 1-RM
B. Complete as many reps as possible in 7 minutes of:
3 Thrusters (95/65 lbs.)
3 Pull-Ups
6 Thrusters
6 Pull-Ups
9 Thrusters
9 Pull-Ups
12 Thrusters
12 Pull-Ups
15 Thrusters
15 Pull-Ups
18 Thrusters
18 Pull-Ups
SPORT
A. Five sets of:
Full + Quarter Front Squat x 2 reps (video: https://www.youtube.com/watch?v=WpxxIN_YeLA)
Rest 2 minutes
Build over the course of the five sets.
B. Five sets of:
Halting Snatch Deadlift + Snatch Pull + Snatch @ 80-90% of 1-RM Snatch
Rest as needed
C. Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 4 reps @ 3-5% more than you used last Monday
D. Every 3 minutes, for 9 minutes (3 sets):
20 Walking Lunges with KBs (24/16 kg KBs in each hand)
15 GHD Sit-Ups
CROSSFIT MOMS
“Baby Diane”
Advanced
21-15-9
Kettlebell deadlifts #75-100
Push ups
Intermediate
21-15-9
Kettlebell deadlifts #50-75
Push ups
Beginner
15-12-9
Kettlebell deadlifts #25-50
Push ups