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Thursday: November 22, 2012

I'm thankful that MY family is the CrossFit OIB kind'a family. -Coach K

What are you thankful for? Take a moment to post . . .

*Friday 8:30 AM WOD & Kid’s Care is canceled. We’ll be open for 6am WOD & Open Box. 

Annual Thanksgiving Day Team WOD @ 9am

“Second Helping”

In teams of 4:

Row 2000m

Complete 100 Pushups

Run 400m

Complete 200 Walking Lunges

Run 400m

Complete 250 Sit-Ups

Run 400m

Complete 350 Air-Squats

Run 400m

Spinning with Ralph @ 7 – 7:45am

Spinning with KC @ 8 – 8:45am



WOD: 11.21.12

WOD

1. Take 10-15 minutes and build to a heavy Clean and Jerk

2. For time:
20 Shoulder to Overhead (135/95 lbs)
200 Meter Run
15 Shoulder to Overhead (135/95 lbs)
400 Meter Run
10 Shoulder to Overhead (135/95 lbs)
600 Meter Run

EWOD

6am – Meet at OIB water tower.

5:30pm – Meet at the Box.

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Wednesday: November 21, 2012

This is how Jamie takes his 60 second rest at 6am.

WOD

1. Take 10-15 minutes and build to a heavy Clean and Jerk

2. For time:
20 Shoulder to Overhead (135/95 lbs)
200 Meter Run
15 Shoulder to Overhead (135/95 lbs)
400 Meter Run
10 Shoulder to Overhead (135/95 lbs)
600 Meter Run

Coach’s Notes: Post C&J loads & time completed for part 2.

EWOD

6am – Meet at OIB water tower.

5:30pm – Meet at the Box.

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WOD: 11.20.12

1. Four sets (for quality):
Dumbbell Walking Lunges x 20 steps @ 10X1
Rest 60 seconds
Ring Rows x 10-12 reps @ 2111
Rest 60 seconds

2 .Three rounds for time of:
20 Wall Ball Shots
15 Kettlebell Swings
10 Burpee Pull-Ups

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