PRE-ORDER your CrossFit Ocean Isle Beach FENWAY LOVE signature tank top.
We believe it’s about time we memorialize Fenway, the famous CrossFit Ocean Isle Beach labrador rescue dog on one of our shirts!
$5 of every shirt sold is donated to the Brunswick County Animal Services.
5 t-shirt & tank top options to choose from. Click here to make your selection!
FITNESS
For time:
1000 Meter Row
20 DB Ground to Overhead
30 Pushups
800 Meter Run
30 Pushups
20 DB Ground to Overhead
1000 Meter Row
AIM
For time:
1000 Meter Row
20 Ground to Overhead (135/95 lbs)
30 Ring Dips
800 Meter Run
30 Ring Dips
20 Ground to Overhead (135/95 lbs)
1000 Meter Row
SPORT
A. Every two minutes, for 10 minutes (5 sets):
Muscle Snatch x 1 rep
Build over the course of the 5 sets to a heavy single.
B. Every 90 seconds, for 18 minutes (12 sets):
Snatch x 1 rep
Loads per set (by %) – 55, 65, 70, 75, 80, 85, 85, 90, 90, 90-95, 95+, 95+
C. Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 65% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 75%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101-104%
*Set 8 – MAX UNBROKEN REPS @ 90%
D. Five rounds for time of:
6 Squat Snatches (135/95 lbs)
12 Overhead Walking Lunges (135/95 lbs)
12 Chest-to-Bar Pull-Ups