“Favorite CrossFit OIB WOD”. .And the winner is. . .
Toys.
WOD
Filthy Fifty
50 Box Jumps
50 Jumping Pullups
50 KB swings
50 walking lunges
50 knees to elbows
50 push press
50 back extensions
50 wall ball
50 burpee
50 double under’s
Coach’s Notes: Post time completed to comments.
Endurance WOD
Coacmeet notes: meet at CFOIB.
“All the forces in the world are not so powerful as an idea whose time has come.” – Victor Hugo
The WOD no one ever wants to do again!
WOD
Sumo Deadlift 5-5-5
For Time:
Run 200 meters
20 Front Squats (135/95)
Run 400 meters
15 Front Squats
Run 800 meters
10 Front Squats
Coach’s Notes: Post 5 rep max Sumo DL and time completed to comments
Parent’s: Don’t forget to sign your young athlete up for CFOIB Kid’s Camp. Begins Monday!
Sumo Deadlift 5-5-5
Then 1 RFT:
Run 200 meters
20 Front Squats (135/95)
Run 400 meters
15 Front Squats
Run 800 meters
10 Front Squats
Sidney, Camdyn, & Caroline.
BUTTERCUPS
AMRAP of:
plate jumps
lunges
ball toss
frog hops
air squats
sprints
GAME: “Around the World”
PUPS
6 RFT
10 burpees
wall ball carry run
10 sit-ups
5 push-ups
GAME: Water Gun Fight!
BIG DAWGS
Introduction to the Deadlift. Watch this video.
For Tuesday: A. 5 rounds:
250 meter row
1 minute rest
B. 3 rounds:
25 push-ups
5 Shoulder to Overhead (155/105)
MLS- 30 Glute-Ham Raises
Endurance WOD meet at CFOIB
8 RFT
max effort 100m sprint
100 single unders
60 mountain climbers